LA fitness news

Taming Thunder Thighs

Wobbly thighs are a frustrating problem for many women, but there is good news: Assuming you are able to lose some fat around the upper legs (aerobic exercise, some weight training and sensible eating is the key) then there is no reason at all why you can’t tone and shape your thighs.

Let’s start with a quick anatomy lesson. There are four major muscle groups in the thighs: Quadriceps (front of the thigh), hamstrings (back of the thigh), abductors (outer thigh) and adductors (inner thigh).

In order to create shapely (and functional) thighs, you need to work all four of these areas. Here are some great exercises that will help you do just that:

1. While you’re doing your cardio exercise you may as well include some activities that work on the thighs at the same time - rowing and walking (or running) are two of the very best thigh exercises (skating is great too).

2. Some people think that squats are the best all round exercise, bar none. Be that as it may, one thing is for sure, squats are fabulous for working the quads. Regular squats will get the job done of course but, depending on your fitness level, you may like to consider ski squats (against a wall), dumbbell or barbell squats (with weights), one legged squats (great for balance as well as leg strength) and - if you are at home or in the office - chair squats (standing up and sitting down from your chair).

Here’s a demo of a squat using an exercise ball:


3. The leg press machine is fantastic for developing quad strength and it is particularly good for those of you who have dodgy knees. Try one-legged presses to isolate each leg more effectively.

4. If you want to work the inner thigh at home, how about inner thigh lifts? Lie on your side - upper body supported by your elbow. Bend your upper leg and place your foot flat on the floor. Extend your lower leg and lift it six inches off the ground – 3 x 15 repetitions and then do the other side.

Here’s a demonstration:


5. We couldn’t talk about toning thighs without mentioning lunges. Much like squats, lunges are among the exercise superstars in that they work so many muscle groups (including those of the thigh) so well. In addition to regular lunges, side lunges (great for the inner and outer thigh) walking lunges and weighted lunges provide variety.

Here’s an illustration:


6. Single-leg circles are a simple exercise for the thighs. Lie on a mat, arms at your side, palms down, knees bent. Raise one leg and point your toes to the ceiling (hips on the ground), then draw a large circle with your leg. Try drawing five circles then change direction. When that gets too easy, try tracing the letters of the alphabet.

Watch below for more info:


7. Most LA Fitness clubs are equipped with adductor and abductor weight machines, which are specifically designed to help you work the muscles of the inner and outer thigh. You can also work the adductors and abductors with our cable machines.

Here’s how to do a hip adduction:


Ask our coaches to help you with the correct resistance and technique.

8. If you are a regular practitioner of yoga you will know there are many poses (asanas) that work the thighs. If you don’t practice yoga - but would like to make a start - the sun salutation is a great warm up sequence to begin with.

Here’s a nice demonstration:


9. Thigh curls are great for the hamstrings (all of our gyms have a thigh curl machine) but if you would like an all round leg exercise which is good for hamstrings, donkey kicks are a good bet.

Take a look here
:

10. Let’s not forget something as simple as the step-up, which primarily works the quads. You can do step-ups on a bench in the gym or on the stairs at home or in the office.