Among 6 pack abs and that bit on the back of your arm we call triceps, the next most irritating spot to remove fat from is your thighs! I hear it all the time from my clients...
Why do I have cellulite here?
— Complaining client Nr. 1
Why are my inner quads so big?
— Complaining Client Nr. 2
Now the truth of the matter is, certain exercises work different areas. Dependent on the intensity of those exercises, you can get different results. You've probably all heard "low weight high reps", but that isn't exactly the whole truth. When looking at leg work from a woman's point of view, it is necessary to take into account multiple different things. Typically we want to lose fat, tone the muscle and build some glutes (bum muscles). Not one exercise or repetition structure is going to achieve all those different things, so it is necessary to do different sorts of exercises at different rep ranges. You will see in the video below that I have incorporated some maximum jumping, some single leg resistance work as well as varying the width of my stance during squats. Changing squat width, performing unilateral (one sided) movements or incorporating some weights, is a great way to get a whole rounded program.
My Top 3 Thigh Toning Exercises
- Box Jumps
- Sumo Kettle Bell Squats
- Alternating Lunges
1. Box jumps can be seen at the start of the video in this blog. You can see I squat in front of the box and power from the ground up onto the top of the box. It's a pretty simple looking move but amazing for leg strength and toning up your quads! - 15 reps (Try a 40cm high box)
2. I have inserted a photo for Sumo Kettle Bell Squats below. Sumo means wide (standing like a Sumo wrestler). Having your legs out further helps to work your inner thighs, as well as your glutes. Keeping upright while holding the kettle bell, simply squat in this position while maintaining correct posture and you will start to feel your inner quads and glutes burn! BUT, make sure that your knees are pointing out too. - 12 reps (approximately 8kg+)
And finally, alternating lunges. Soon I will be releasing an exercise tutorial album on YouTube, but for now this is done by performing standing in neutral position. You then step forward with one leg and lower down into a lunge (almost hitting the ground with your back knee), then push back to neutral again. Repeat this on movement (back and forth) alternating sides each time. - 20 reps (10 reps each leg approx. 15kg barbell)
So next time you're in the gym, give these a try!