Cardiovascular exercises can include jogging, swimming, bicycling, jumping rope or climbing stairs. Strength training can include compound exercises that target your large muscles. Examples include bench presses, lunges, squats, pushups and deadlifts.
Squats mainly work your quadriceps, and also engage your inner thighs, hamstrings, glutes and calves. They're done by bending your knees, pushing your hips back and lowering down as if you're sitting on a chair. When your upper legs are parallel to the floor, return to an upright stance. For a greater challenge, squat while holding dumbbells or place a barbell on your shoulders behind or in front of your neck. For a lesser challenge, perform squats with your back against a wall or use a squat machine to help you maintain proper form.
If you're new to exercise, aim for at least 30 minutes of moderate-intensity cardio on most days of the week. Walking on an incline makes for a perfect option as you'll burn more calories than you might on a flat road and it makes your legs work a little harder to create muscle.
Flabby legs have to be toned up through exercise and a healthy fat-loss meal plan. Aim for at least 30 minutes of cardio every day and leg-specific exercises twice a week. Read more: Minute Leg-Sculpting Workout. After you've been exercising for several weeks, kick up your cardio to challenge your legs, heart and metabolism even more.
Interval workouts help burn fat better than steady-paced sessions, according to the American Council on Exercise. An interval cardio workout that burns fat and builds leg muscle involves sprint-like work. On a track or treadmill, warm up for five to 10 minutes and then alternate 30 to 45 seconds of very fast running with a minute or two of easy effort.
Do this combination for 20 to 30 minutes and cool down. If running isn't for you, do a similar effort on an indoor bike or elliptical trainer. All doubts cleared? Get set, then.
Glute-Ham Raises One of the most superb ways to avoid weakened hamstrings is to strengthen them using this work-out technique. This is an incredible exercise to lose your thigh fat.
Remain with your feet together and your hands at sides. Raise your arms over your head while bouncing your feet out to the sides. Promptly reverse the movement to hop back to the standing position.
Store Locator Contact Us Login 0. My Wishlist Login Sign Up. Home Blogs 10 Magical ways to transform flabby thighs and legs! Hydrate well Stick with water. It is recommended to drink about 1.
Here are the steps for a perfect lunge: 1. While standing straight, take a step forward with one leg, and bend it at the knee, maintaining a degree angle. Take one exaggerated step forward with your right leg, bending your knee until your thigh is parallel with the floor. Extend your left leg back but do not lock your knee. Hold the lunge for a count of two without bouncing.
Push off of your right leg and use the momentum to return to the starting position. Repeat with the left leg. Do 12 to 20 lunges on each leg. Slim and sculpt your calf muscles with calf raises. Stand behind a chair and rest your hands lightly on the back of it for balance. Lift up on your toes and then slowly return to the starting position, using your calf muscles to raise and lower your body.
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