Exercise to Reduce Thigh Muscles

Nishahameetha

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#1
Following are 4 best exercises to reduce your thighs in Weeks, right at the comfort of your home:

1. Standing Free Squat:

This is a simple, but a very effective exercise to get rid of Thigh fat. This can be done at your home without any weights or special equipments.

Start in a standing position, with your feet about shoulder width apart. Keep your back straight, and start slowly bending at the knees, pressing back with your butt. As you do this, you will naturally start to lean forward, but don't lean excessively. Go down as far as you can but ensure that you don't lift your heels. Then slowly raise to the initial standing position. Repeat the same

Workout schedule: 3-4 sets of 10-15 repetitions each



 
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Nishahameetha

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#2
2. Lunges:

A very effective exercise to get your thighs into great shape. Lunges target the gluteus medius and, to a lesser extent, the gluteus maximus and the hamstrings. There are so many versions of lunges, you're certain to find one you can tolerate, if not fall in love with. This drop-knee version is the most basic lunge and, surprisingly, one of the harder versions. Here's how to do it:

1. Stand in a split stance, with feet about 3 feet apart. You want both knees to be at about 90-degree angles at the bottom of the movement, so adjust accordingly.

2. Hold weights in each hand or place a barbell behind the neck for added intensity(optional)

3. Bend the knees and lower the back knee toward the floor, keeping the front heel down and the knee directly over the center of the foot.

4. Keep the torso straight and abs in as you push through the front heel and back to starting position.

5. Don't lock the knees at the top of the movement

Workout schedule: 3-4 sets of 10-15 repetitions each



 

Nishahameetha

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#3
3. Lying Butt Bridge:

This is perhaps the most powerful and effective exercise to get rid of Thighs and buttocks fat. It is difficult to perform but results are amazing

Lie flat on your back on a mat with your knees bent pointing up to the ceiling and your arms at your sides. Simply raise your pelvis up toward the ceiling to a point where your body will be at a about a 45 degree angle relative to the floor. At the top of the movement, be sure to really flex your butt for a one-count. Return to the start position and repeat

Workout schedule: 3-4 sets of 10-15 repetitions each

 

Nishahameetha

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#4
4. Back Kick:

A simple but very powerful exercise to shape your thighs and buttocks. It also increases your lower body strength and boosts stamina to your legs

1. Looking straight ahead, stand and balance on one leg, and kick the other leg out slightly behind you.

2. Maintain a very slight bend in the knee throughout this exercise.

3. Now start to bend forward while simultaneously pushing the butt and hips back and keeping a flat (not rounded) back.

4. While bending over and pushing the hips back, kick your other leg out behind you and reach down with your hands towards the toe of your foot that's planted on the ground and try to touch it. You should feel a stretch in the hamstrings as you get to the deepest part where your back is parallel to the floor.

5. Then, focus on squeezing the butt muscle hard while you reverse the movement and bring yourself back to upright (all the while maintaining that flat back)

Workout schedule: 3-4 sets of 10-15 repetitions for each leg


 

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