Most of us want to have healthy and beautiful body. So why do we search new method to lose weight ? when we have beautiful body we can wear any bikinis, swimsuits and jeans. But to get the right exercises can burn your inner thigh fat and make you feel confident with your sexy and toned body.
Exercise is the most effective way to burn overall body fat, tone your thigh and focusing on your scalves, quads, hamstrings, glutes, tensors, adductors. Exercises can improve posture, burn calories and other thigh muscles will build lower body strength.
If you choose the right exercises to target all your leg and thigh muscle, you don’t have to spend more time to get shapely thighs. In fact, if you focus on these 9 thigh toning our exercises for 20 – 30 minutes a day and burn your inner thigh fat fast in 2 weeks.
These tips will help you start an exercise routine and you may actually spend less time there.
But the first step you start burning the fast in your thighs – warm up! This is important step to prepare your body and mind for the exericses.
A warm up will help to increase body temperature and blood flow your muscles. A good warm up is particularly helpful to your muscles and improve muscle elasticity. This is essential because it activates the central nervous system, and ensure that both your body reduce your risk of injury.
Exercises allow you to tone your entire body and your body will be toned. Now we can set these exercises both inside and outside to build up yourself confidence
These 9 Exercises Will Help You to burn all that inner thigh
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Squats are the most effective exercise for building both a solid strength foundation and balance in your lower body.
They target your Hamstrings, Glutes, Lower back, and Calves. Especially, it help you to add muscle mass in these areas. Because balance is very necessary.
How to get start with an exercises program (step by step to practice)
- The firsts, flex the arms before bring them to the front of your chest just as you squat and extend your arms straight up and over your chest.
- Keeping your core engaged will help you stay balanced and relaxed. Standing with your feet wider than shouder width with toes pointed slightly out.
- When you start from a position, you should bend the knees and then go down as though on the chair and make sure keep your knees behind your toes.
- Wait for a second and then come up
Start with 10 reps. You can go on to do 2 sets of 10 reps, 3 sets of 10 reps, or 1 set of 20 reps. So as not to over push the body and cause injury to the muscles .
Duration: 30 sec
Read : The 21 Day Flat Belly Fix ( This Super Simple Morning Habit “Accidentally” Melted 84 LBS Of Fat )
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Jumping to exercises. The squat is one of the best exercises to tone your thighs,hips, Calves
Target: Quads, Hamstrings, Calves, Adductors, and Glutes.
Step by step to do it
- Bending your knees and squat down. Let your thighs parallel to the bottom and keep your thighs not to overshoot your knee on the far side of your feet.
- The movement of the arm is an essential to propel your body up, take a jump and land. Find out how to move properly in order to build up your muscles and slim your arm. Try this exercises that will help tame that pain and you don’t injure your knees or feet.
- You can keep your hands to your side. A good way to propel yourself up when you jump.
- Begin upright with your feet Shoulder—width apart. Keeping your knees straight and then bent your knees just slightly, core engaged and your shoulder relaxed.
- Place your feet shoulder-width apart. Your knees should be kept straight and then flexed forward slightly, core engaged, and shoulders relaxed.
- Again, go down and squat.
- Now, jump up bringing your legs together or place your hands behind your head when you jump to make the workout more difficult.
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Effectiveness of Inner and Outer Thigh Kick – how to tone your hips and Thighs
Target: Quads, Adductors, and Glutes.
How to start excercising
- You can slowly swing your right leg towards your left and then to the right. It’s important to make sure that your leg can be raised high on the correct facet.
- Begin lifting your body on your toes and from here move your right forward.
- Here are easy chair exercises to improve your appearance. The first, you stand behind a chair and hold the back of the chair. Try to relax your shoulders and keep your abs engaged.
- Plan to do these ten times to lower your body.
- You can do the same with your left leg again.
- You remember always keep your knees straight
Start with 2 sets of 10 reps. also do equal number of reps on each leg so as to maintain a balance
Duration: 15 seconds on each leg
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How to correctly do Single-leg Circles
Target: Quads and Adductors.
- How to Do a Single Leg Circle
- Keep your body traight. With your shoulders in a relaxed and keep your core engaged and do a set right foot forward, with the toes pointing out.
- Bringing your right leg outward and make a circle.
- Raise your right foot about knee high. You should keep your arms on your waist, and relax your shoulders.
- Repeat this 10 times
- Do the same with the left leg.
- Without equipment you can hold a chair or wall when you do these exercises.
- You should not flex your knees or flex to the side while doing these exercises.
Start with 2 sets of 10 reps
Duration: 15 seconds on each leg
5. Plie – This exercise targets your thighs and Calves
Target: Quads, Adductors, Calves, and Glutes.
Target to do it
How to start a exercise.
- Place your legs a little wider than hip – width apart. Try to keep your toes point out at 45 degrees, core engaged and relax your shoulders.
- The first, you should not flex forward or backward, flex your knees and lower your body.
- When you do it, you use your palm to push your knees back. At that time you can can feel the thigh rotation.
- You can move your hands to the sides, like ballerina and standing up slowly with your heels flat on the floor.
Repeat this action 10 times
Raise up your ankles and balance on your toes. Hold in that position. You can also pulsate by going up and down.
You shouldn’t flex forward as you would when doing the squat.
Start with 1set of 10 reps.
Duration: 1 min
6. Scissor Kicks –The best exercises for both the Thighs and Lower Abs
Target: Hamstrings, Quads, Adductors, and Lower Abs.
How to set up exericses
- Lie down on it, and make sure that the entire surface of your back is well-rested on the mat. Your hands are straight, palms under your hips and toes point out.
- Your body and your leg should create about 45 degree angle with the ground.
- And you move your right leg up and left leg down.
- Repeat this action then switch to kicking your left leg up and your right leg down. When you do this exercise at a faster pace, it’s the same a scissor.
Do this for 15 times.
Do not bend your knees.
Start with 2 sets of 15 reps
Duration: 30 seconds
7. Side Kick – Toning your Thighs and Hips
Target: Quads, Hamstrings, Adductors, and Glutes.
How to start exercises
- There are many ways to work your hips and thighs. Start by lying on your right side on an exercise mat. Keep your core engaged. Your head is rested on your right hand, your left hand in front of you and make sure your left palm is rested flat on the floor to support your body.
- Keep your body align from the head to the tailbone. You can move both your legs out so that your lower body is at 45 degrees with your upper body.
- Lift your left leg up to your hip.
- And then, you don’t move your upper body and right leg, kick your left leg forward and inhale.
- Repeat this action, kick your leg back and exhale. When you kick back, lift your upper body. Point to remember, your right elbow will support your body.
Do this 10 times.
Do this on the left side as well.
Start with 2 sets of 10 reps
Duration: 1 min
8. Lunges – Exercise for the Thighs and Hips
Target: Quads, Hamstrings, and Glutes.
How to Do It
- You put your right leg forward and your shoulders relaxed . And then you keep your chest up, core engaged, and hands on the side.
- Like any exercise, your legs are not directly in the same line as it would make lunging difficult.
- Maintain your body weight on the front heel, lower your body and keep your your left knee drop to the ground.
- Now, stand right back up.
Repeat this action 10 times
- Move your left leg forward and do again.
- To help you determine which lunge exercise will help you achieve your fitness goals. You can do forward or backward lunges by putting your leg forward or backward and lunging.
- You should not stretch the leg in the back, it should be perpendicular to the floor.
Start with 2 sets of 10 reps
Duration: 15 seconds on each leg
9.Lateral Lunge Side Kick
Target: Hamstrings, Glutes, Quads, and Adductors.
Follow the step-by-step instructions below
- Stand with your feet as close together as you can, core engaged and relax your shoulder. Your hands should be close to your chest as if you are boxing.
- Begin to move your right leg out to the side, and , If you’re looking to strengthen your lower body and shape your butt and thighs, you should do side lunges, and the weight of your body should be on the right heel.
- Lift your body back up and kick your right leg out.
- Repeat on the left leg.
- You can hold 2-pound weights if you do these exercises.
- Make sure to keep up the rhythm of lunging and kicking to avoid falling and injuring
- Start with 1 set of 10 reps
- Duration: 30 secs
Overview
There are many ways to perform this exercise. The 9 most effective exercises to tone your thighs and legs. Doing these exercise regularly , will also target your calves, squads, hamstrings. Your thighs can look sexy and toned if you do exercises and you will see a visible difference in your body as well as energy levels. Try these 9 exercises of advice from experts and guardian readers to help you tone your body. In this article, these exercises will help you have fast and accurate results. So, if you want to reach efficient and quick results, persistence is a important key in achieving your set goals.
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