Beautiful thighs thanks to 4 fitness exercises

I offer 4 easy and effective exercises for thinner and more toned thighs.

Many of you are currently asking me solutions Refine your thighs. You find them too flaccid, too marked by cellulite, too muscular or not enough … sometimes to be complex and hide behind the jeans in mid -summer.

Here are some tracks (explanations and videos in support) to feel better in the legs!

Fine thighs: work of 3

A little anatomy is always welcome! To put it simply, the thigh is composed of Three large muscle groups :

When you wish Remove the legsIt is very important to work overall to harmonize the muscles. I often see that your sessions are unbalanced. Either you don’t work quite muscle or work too much. This is often the case of quadriceps.

It is important to dwell on it but not too much because it is a very large muscle that tends to develop quickly and take volume, especially when using loads and weights to train.

4 Fitness exercises per thin thighs

I advise you not to perform the exercises that follow the cold and to warm up for “oil” the joints and wakes up the legs without hitches.

Hot -Up before working on the thighs

Here are some warm video if you don’t know what to start. The hot -up race can help you warm up your muscles and prepare the joints.

For all exercises, he recalls to contract the ABS and the perineum. It is a little extra that will allow these muscles to work and maintain good posture.

The chair to strengthen the front of the thighs

THE The chair is a static exerciseEssentially aimed at quadriceps and buttocks. It is a movement that allows you to tone your thighs and draw them without making them “swell”. Like all static exercises, the chair imposes a long contraction on the muscles that can slow down blood circulation. For this reason, it is important to alternate this exercise with dynamic exercises.

Position: Standing, the rear part well dined against a wall, the legs are slightly scattered and parallel feet.

Exercise : Inspire, bend the knees in order to form an angle of 90 ° and keep the position as long as possible. Salts, expires.

You can increase the difficulty of the exercise by extending one leg and keeping the position on the other.

Rhythm:Repeat the movement from 3 to 5 times, with 30 seconds of chair and 30 seconds of recovery.

The bridge to strengthen the back of the thighs

This exercise allows it Strengthen the rear muscles of the thigh but also the back, the buttocks and the abs In particular, the transversal muscle which is the muscle of the flat stomach. It is not a very complicated movement to do, but you still have to make sure you have the right positioning so as not to hurt yourself in the back.

Position: Lie on the back, the arms along the body, the knees are folded and aligned with the pelvis (especially not open on the sides) and the feet are dishes on the ground.

Exercise : Inspire, Contract your buttocks To remove the swimming pool as high as possible without digging the back. In order for the exercise to be effective, the lifting of the pelvis must come only from the contraction of your buttocks and not from a lumbar movement.

He scores for a while, then he exhales returning to the pelvis without touching the ground and starting again.

Rhythm:Perform 3-5 series from 15 to 20 repetitions, with 30 seconds of recovery between each series.

The lateral crack to work globally

THE Side crack is a declination of conventional slots. It consists in folding the leg on the side and allows you to make the entire thigh work, in particular the adductors that we rarely require in daily movements. To preserve your knees, I advise you to limit the breadth of the movement the first few times, therefore to go down lower and lower as the sessions.

Position : standing, legs aside, put your hands on your hips and keep your back straight.

Exercise : Take a big step to the right, then inspire the right knee fold to go down your body as much as possible, bringing the buttock to the calf. The left leg remains tense. It scores half time and then exhale and returns to the initial position. Make the same movement on the left side.

Do not forget to heal the belly well during exercise so that the back remains as straight as possible.

Rhythm:Perform 3-5 series from 15 to 20 repetitions on each side, with 30 seconds of recovery between each series.

Stretch with an elastic band to perfect the thighs

Halfway between the stretching and muscle constructionIt is a good exercise for thin thighs, however often forgotten.

Position: Lie down on the back, place an elastic band under the sole of the foot, keeping its two ends in each of the hands. The other leg remains bent, foot on the ground.

Exercise : It inspires and lengthens the leg, making sure that your lumbar remains blocked on the ground. Pulling more on the elastic, get the leg as high as possible. Thus stretches the muscles of the thigh, remaining in this position for some time. Exhale, go down the leg and alternate.

Be careful not to force too much, the stretch should never be painful.

Rhythm:Repeat the movement 10 to 15 times on each leg, keeping the position of 30 seconds.

How many times a week to have results

If you repeat this chain from 3 to 5 times, from 2 to 3 times a week, it is already an excellent start !! Without forgetting to combine this circuit with cardio from 1 to 2 times a week.

Muscle your thighs: beyond the aesthetic aspect

You always focus on the aesthetic aspect and I understand, we are all the same. But I still want to remember it Other muscle thighs It is not only “more beautiful”.

On a daily basis, The muscles of the thigh allow all the movements of the hip and knee. Without them, we could not reach the leg, tower … or even walking or simply getting up. They support all our body and if we do not strengthen them, our spine could weaken itself by compensating for the efforts not insured by the thighs and legs in general.

Strengthen

To have the thin thighs, we will try to strengthen the quadriceps without “swelling”, but also to balance the silhouette well by working on the back of the thigh and the inside of the thigh. It is essential for the aesthetic aspect but also to avoid muscle imbalances and therefore injuries.

Also be careful: the race positioned badly promotes the swelling of the quadriceps. A racing technique not enough.

Cardio + reinforce = the right combination for the tapered legs

Once again, the cardio and reinforcement association is absolutely essential. To be viewed thinner thighs, you have to start eliminating superfluous fatsand necessarily involves a more balanced diet and session of cardio. One or twice a week, or even more depending on your level, I recommend you take 30 minutes of fast walking, of raceBicycle, dance … any activity that allows you to perform completely and that triggers the fusion of fats.

Personally, I have a weakness for water sports such as swimming or Acquabike that attack, cellulite thanks to the water massage on the onset legs and helps to protect themselves from heavy legs syndrome (the race also works well).

But Cardio is not without strengthening it! The cardio will help you eliminate fat mass but it is the muscle strengthening that will allow get rid of the soft and flabby appearance of the thighsAnd cellulite. Here are 4 exercises so that they are refined, curved and toned!

I hope you liked the session!

There are many legs for legs, thighs or buttocks. Dumb and tone an area like the thighs requires a good knowledge of your body and muscles.

The flagship exos as squat or stairs can be effective, but not necessarily to firm. The same goes for the equipment, the use of elastics or a balloon is interesting when you are sure of their use.

If you want to go further, start in my beautiful challenge of the legs! 30 days of very specific advice and exercises for making peace with your legs and learning to walk towards global well -being !!