When I started weightlifting and weight training, my thighs went down two inches in a few months. So if you do these exercises three times a week, walk at a good pace often, and eat a healthy, balanced diet, you will see the results very quickly.
Inner Thigh Lift
- Starting Position: Begin by lying on your side on a yoga mat. Stretch your right leg out to the floor.
- Leg Positioning: Place your left leg on top of your right leg, keeping them aligned. Support your upper body with your right elbow, ensuring your back remains straight.
- Leg Lift: Lift your left leg, keeping it straight, and raise it as high as possible. Focus on contracting your leg muscles during this movement.
- Hold and Lower: Maintain the lifted position for 1-2 seconds, feeling the contraction in your leg muscles. Then, slowly lower your leg back down to the starting position.
- Repetitions: Perform this leg lift exercise for a total of 3 sets.
- Repetitions per Set: In each set, complete 10 repetitions for each side, alternating between left and right.
Outer thigh lift
- Starting Position: Begin by lying on your back on a comfortable surface, such as a yoga mat. Extend both legs fully, ensuring your abdominal muscles are engaged and your shoulders remain firmly on the floor.
- Lift Your Left Leg: Exhale as you lift your left leg off the floor without bending it. Focus on engaging your abdominal muscles during this movement.
- Hold and Lower: Hold the lifted position for 1-2 seconds, feeling the contraction in your core. Then, slowly and with control, lower your left leg back to the floor.
- Repetitions: Perform this exercise for a total of 3 sets.
- Repetitions per Set: In each set, complete 10 repetitions for each side.
Donkey kicks
- Starting Position: Begin by resting on the floor with your knees and palms. Keep your back stretched, maintaining a horizontal position. Lower your head so that your neck and head align with your spine. Ensure that your elbows do not bend during this exercise.
- Lift Your Right Leg: Exhale slowly as you lift your right leg upward, keeping the palm of your foot facing upward. Focus on engaging your core muscles during this movement.
- Hold and Breathe: Hold the contraction for 1 to 2 seconds, feeling the tension in your core. Simultaneously, remember to breathe steadily.
- Return to Starting Position: Inhale as you gently lower your right leg back to the starting position, maintaining the alignment of your spine.
- Repetitions: Perform this exercise for a total of 3 sets.
- Repetitions per Set: In each set, complete 10 repetitions for each side.
Sumo Squat
- Stance Preparation: Begin by spreading your feet well past a line perpendicular to your shoulders. Point your toes outward at an angle of about 30 degrees. Keep your chest and pelvis pulled back, and roll your shoulders back to maintain proper posture.
- Initiate the Squat: As you begin the squat, focus on bending your knees and lowering yourself with your buttocks. It’s crucial to ensure that your knees point forward throughout the movement and to maintain a straight back.
- Inhale as You Lower: During the lowering phase of the squat, take a deep breath in.
- Exhale as You Raise: As you push yourself back up to the starting position, exhale. Ensure that you’re exerting force through your heels rather than your toes to maintain balance and stability.
- Repetitions: Perform this squat exercise for a total of 3 sets.
- Repetitions per Set: In each set, complete 12 repetitions.
Reverse lunge
- Stance Preparation: Begin by standing with your feet firmly planted on the ground, perpendicular to your hips. Ensure that your toes are pointing forward.
- Step Back: Take a long step back with your right foot while maintaining an upright posture. Your back should remain straight, and your gaze should be forward. Optionally, you can place your hands on your hips for balance.
- Lower into Lunge: Lower your hips until your left knee touches the floor. It’s important to ensure that your left knee doesn’t extend past your toes during this movement.
- Exhale and Push Up: Exhale slowly as you push yourself back up to the starting position. Apply pressure through the heel of your left foot to maintain balance and stability.
- Repetitions: Perform this lunge exercise for a total of 3 sets.
- Repetitions per Set: In each set, complete 10 repetitions for each side, alternating between left and right.
