3 Thigh Exercises for
eDiets - The online diet, fitness, and healthy living resource
How would you like to sport great-looking
Well, step right up -- age-defying fitness
pro Joyce Vedral can help you get a leg up on shapelier legs in just nine
weeks. Sure dieting helps shrink flabby thighs, but there's nothing like a good
workout to trim and tone your trouble spots.
If healthy eating has been
the focus of your weight loss efforts, youve probably managed to drop a few
pounds. But without boosting your body's calorie-burning ability through
regular exercise you will probably run into one frustrating plateau after
To stay on track -- and to tone while you trim -- simply launch
and maintain an exercise program.
For best results choose a workout
that boosts your metabolism and tightens your trouble spots. Aerobic activities
such as walking or jogging are great, but it takes weight training to kick it
up a notch!
Vedral vows that by following the proper routine, you can
become a lean, mean fat-burning machine in no time.
But she also warns
that before you get pumped for a fast and furious workout you should take a
deep breath and get ready for a change of pace. Today Vedral introduces you to
the concept of dynamic tension. She says this slowed-down process applies
constant pressure on the muscles throughout an exercise.
is good for variety," the 58-year-old fitness guru tells eDiets. "The body is
used to moving fast. So when you slow down it forces tension to remain on the
muscle for an extended period of time. This also causes the muscle fibers to
"Do these exercises every other day for nine weeks and
you'll kick up your metabolism by approximately 15 percent so that even in your
sleep you're burning more fat than you used to burn," she says. "Yes, it takes
energy (calories) even to breathe.
The exercises should be performed in
this manner: Hold the starting stretch for 7 seconds, then hold the returning
movement for another 7 seconds. Do 10 repetitions of all three exercises. Rest
for 15 seconds. Then repeat entire set two more times, with 15-second rests
Start out using a 1-pound dumbbell. As you get stronger
slowly work your way up to 8-pound weights. If you're doing the exercises
properly, you won't be able to go much higher than that.
Stand with a dumbbell in each hand, palms
facing your body, arms straight down at your sides, feet a natural width apart.
Keep your back straight and look directly ahead of you. Keep your knees aligned
with your toe and your non-stepping leg straight. Bending at the knee, step
forward with one foot until you can just about see your toes. Feel the stretch
in your stepping leg front thigh muscle and the flex in your non-stepping leg
front thigh muscle. In full control and using the muscles in your lunging leg
(not your back leg) return to the start position and repeat the movement for
the other leg. Repeat the alternative lunging movement until you have completed
Lie facedown in a prone position on a mat or
rug with your legs extended straight out and a dumbbell securely wedged between
your feet. Extend your arms out on the floor over your head. Bending your legs
at the knees, raise them until they are perpendicular to the floor. Keep a firm
grip on the dumbbell and flex your back thigh muscles as you go. In full
control, return to the start position and repeat the movement until you have
completed your set.
Hold a dumbbell in the center of your body,
palms facing your body, and stand with your feet wide apart (about three to
five inches wider than shoulder width). Your toes should be pointed outward.
Your arms are straight down in front of you. Keep your back straight and look
straight ahead. Feeling the stretch in your front thigh muscles as you go,
descend to a bend in your knees of approximately 45 degrees. But dont go that
low if you feel a strain in your knees. Flexing your front thigh muscles as you
go and leading with your chest and chin, return to the start position. Give
your front thigh muscles an extra "flex" and repeat the movement until you have
completed your set.