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Tone your inner thighs with these moves

 

It is a common trouble area for many of us. But why is this body part to hard to fix? The first reason is that inner thigh muscles often get left out of many fitness routines. Plus, our female hormones send excess fat straight to the lower body, which was helpful in the past when women needed to survive cold winters and feed their children —but isn't exactly needed today.

 

The good news: You can fight back with the right thigh-toning exercises. Don’t skip meals or starve yourself to get an elusive thigh gap. Instead, exercise and get lean and sexy legs! We show you the best moves to tone your inner thighs.

 

 

Workout routine:

–    Warm up with 5 minutes of light cardio or do these exercises after your regular cardio or strength workout
–    do 8 - 12 reps per set and perform 2-3 sets of each exercise
–    rest briefly between sets to keep the intensity high
–    do this workout 3-4 days a week

 

Rope Skipping:

Starting position: Standing. Hold the end of a rope in each hand and position it behind yourself.
–    Swing the rope over your head by raising your arms.
–    Once it’s in front of you, jump over the rope.
–    Repeat this process as long as it is mentioned on your workout routine.

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Inner Thigh Machine:

Starting position: Sit down on the machine and select weights you are comfortable with. Place your legs on the leg pads, grip the handle and sit upright.
–    Slowly press against the weight with your legs to move them together, as close as possible. (Don’t forget to breathe correctly)
–    Hold the tension for a second and move your legs slowly back to the starting position.
–    Repeat this process as often as it is mentioned on your workout routine!

Outer Thigh Machine:

Starting position: Sit down on the machine and select weights you are comfortable with. Place your legs on the leg pads, grip the handle and sit upright.
–    Slowly press against the weight of the machine with your legs to move them away from each other. (Don’t forget to breathe correctly)
–    Hold the tension for a second and move your legs slowly back to the starting position.
–    Repeat this process as often as it is mentioned on your workout routine!

Leg Curl:

Starting position: Adapt the machine to your height and sit or lie down, depending on the machine you are using.
–    With your ankles, pull the pad of the machine all the way to your buttocks. Exhale during this motion.
–    Now begin to bring back the pad to the starting position and inhale.
–    Repeat this process as often as it is mentioned on your workout routine!

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Leg Extension:

Starting position: Adapt the machine to your fits and sit down.
–    Extend your legs as long as you reached your full extension. (exhale during this motion)
–    Now begin to bring back the pad to the starting position and inhale.
–    Repeat this process as often as it is mentioned on your workout routine!

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Dumbbell Lunges:

Starting position: Stand up with your torso upright and take a dumbbell on each hand.
–    Step forward with one leg until your shin and your thigh contain a 90 degree angle (inhale during this motion).
–    Make sure that your knee does not move beyond your toes!
–    Use your heels to push yourself up to the starting position (Exhale during this motion).
–    Repeat this process as often as it is mentioned on your workout routine.

Barbell Step Ups:

Starting position: Place a barbell on the back of your shoulders. Stand upright and behind a flat bench or any other obstacle which isn’t too high to step upon.
–    Place your left foot on the flat bench and let your right foot slowly coming along to place it next to your left foot.
–    Step down with the right foot and place your left foot again next to the right foot. (starting position)
–    Repeat this process as often as it is mentioned on your workout routine!