Say goodbye thunder thighs, and hello long and lean legs! One of most problematic areas, according to many women, these moves will work to both tone and elongate thigh muscles.
Place an exercise ball between the wall and the curve of your lower back. Stand with your feet shoulder-width apart. Bend your knees and lower 5 to 10 inches, keeping your shoulders level and your hips square. Hold this position for 3 seconds and then stand back up. Start with 5 reps and work up to 12. Rest for 30 seconds and do another set.
The Flamingo Balance
Holding a dumbbell in your right hand, stand with your left hand on your hip. Lean forward slightly, lifting your left foot behind you to about hip height. At the same, bring your right arm forward. Turn your palm to face the ceiling and do a biceps curl. Touch your toes back down briefly, then repeat for 12 reps. Keep your left leg straight while bending your right knee. Switch sides and repeat for 12 reps.
Lie down on your right side with legs extended. Use your right arm as a kickstand and rest your left arm on your leg. Keep that right leg flat on the floor and raise your left leg up about 4-6 inches above your right leg. Point your toes and rotate your left foot clockwise, drawing tiny circles with your toes. Keep circling for 30 seconds, and then reverse the movement counterclockwise for another 30 seconds. Make sure your hips stay straight and your body is in a straight line. Switch sides and draw circles with your right foot for another 30 seconds.
Stand with your feet slightly wider than shoulder-width apart and your toes pointing out. Bring your arms out straight in front of you and lower into a squat. Come back up and repeat. Go as low into the squat as you can without letting your knees move past your toes. Be sure to tuck your tailbone under and contract your glutes. Keep your torso tall, and don’t let your knees creep past your toes. Do for 1 minute. (After about 40 seconds, pulse at the bottom of the squat for 20 seconds.)
Start lying down on your right side. Use your right arm as a kickstand, holding your upper body up. You can rest your left arm on top of your left leg. Lift both your legs up off the ground and keep them straight. Lift your left leg up towards the ceiling; go as high as you can as you keep your right leg extended in the hair. Keep that right leg still. Bring your left foot back to your right foot and then drop your right foot down towards the floor. Do not let your right foot touch the floor. Bring your right foot back to your left foot. That’s one rep. Do as many “taps” as you can in 30 seconds. Switch sides and do as many “taps” as you can for another 30 seconds.
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