Toned Thighs! Sexy Legs in 30 Days

Looking for the perfect female fitness routine? Developing sexy, shapely, muscular thighs is probably one of the main target areas on your list.
Many women list thighs, both inner and outer, as a main area of focus.
If this sounds like you, get ready for a jumpstart to beautifully sculpted, head-turning legs you can be proud of. As an additional bonus, you can do most of these exercises from the comfort of your own home.

Exercise Ball Wall Squats

Don’t keep that exercise ball tucked away or stored in the closet. This is another multi-tasking exercise that will sculpt your thighs muscles and your glutes. Time always passes quickly while multi-tasking. Perform this exercise while reading, talking on the phone, or catching your favorite DVD.

• Start from a standing position while placing your exercise ball between your back and a solid wall, resting your weight against it.
• The ball should in the middle of your back between your shoulders and lower back.
• Position your legs so that your feet are spread a bit farther than your hips.
• Press your back into the exercise ball and slowly lower yourself down until your thighs are parallel to the floor. If you’ve got it right, you will be making the shape of a human chair.
• Hold this position for 5-10 seconds while squeezing your buttocks and contracting your ab muscles.
• Now, tilting your pelvis forward, return to your standing position while keeping your glutes contracted.
• Complete sets of 10-15 squats at a time. Dumbbells can be added for increased resistance.

Leg Sculpting Lunges

Lunges should be a part of every female fitness routine. Why? Because lunges not only shape and sculpt perfect leg muscles, but they do a nice job on rounding those glutes as well. This exercise can be performed by itself until you get the hang of the core balance involved. Once you become used to lunges, go ahead and grab a pair of 10 lb dumbbells to increase the intensity.

• Start at a standing position with legs slightly apart (feet should be parallel with your hips).
• Lunging your right leg forward in a forward stepping motion, bend the front knee down until your thigh is parallel with the floor while simultaneously bending your back knee toward the floor toward a 90 degree angle.
• While performing the lunge, contract your glutes, keep your spine straight and your ab muscles tightened.
• You can either keep lunging forward in a walking / squatting method if you have enough room, or simply shift your weight back onto your back leg and return to a standing position.
• Repeat the lunge with the opposite leg. Continue to alternate until you’ve reached a set of 10-20 lunges.

Outer Thigh Lifts

There are plenty of exercises that work on the outer thigh muscle, but here is one that you can do on the fly while performing other tasks, such as blow drying your hair or talking on the phone.

• First, strap on a pair of 5 or 10 lb ankle weights.
• Stand straight with feet slightly apart and ab muscles tightened.
• Placing your weight on one foot, slowly lift the other leg straight out to your side. The leg holding your weight should be slightly relaxed.
• Keeping the knee of your lifted leg pointed straight forward, pause at the peak before slowly lowering your leg to about an inch above the floor.
• Perform 10 to 20 reps before switching to the opposite leg.

Inner Thigh Lifts

Your adductor muscles are located in the upper inside of your thighs. Many female fitness newbies have little or no trouble working the outer thighs, but can’t seem to find an exercise for that inner thigh trouble spot. This exercise can be done with or without ankle weights, depending on your personal strength level.

• Begin by lying on your yoga mat on your left side with hips stacked upward.
• Place your right palm firmly on the floor in front of you.
• Slightly bend your right leg, placing it on the floor behind your left leg.
• Tighten your ab muscles while slowly lifting your left leg straight up about 6-10 inches while keeping  your knee pointed straight ahead.
• Pause for a second before lowering your leg back to about 1 inch above the floor.
• Perform this exercise in sets of 10 reps with your toes pointed. Afterward, do 10 reps with your foot flexed.
• Repeat this sequence again after turning to the other side. Once you’ve mastered this, increase difficulty by adding ankle weights for resistance.

Now that you’ve got a nice start to perfectly sculpted thighs, be sure to keep a record of your progress so you can add weight or more sets as soon as the exercises become too easy for you.

Make sure you do this routine 3 days per week and follow a balanced calorie reduced eating plan.

End each workout off with a 20 min walk or jog and in a few weeks you will notice the difference and be well on your way to sleek sexy thighs!

 

http://www.dailyfit.tv/toned-thighs-sexy-legs-in-30-days