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Here's a workout routine focused on toning and slimming down the thighs:
1. **Squats**:
Stand with your feet shoulder-width apart.
Lower your body by bending your knees and pushing your hips back as if you're sitting into a chair.
Keep your chest up and your back straight.
Lower down until your thighs are parallel to the ground, or as far as comfortable.
Push through your heels to return to the starting position.
Do 3 sets of 12-15 repetitions.
2. **Lunges**:
Stand tall with your feet hip-width apart.
Take a big step forward with your right foot and lower your body until both knees are bent at a 90-degree angle.
Make sure your front knee is directly above your ankle and your back knee is hovering just above the ground.
Push through your front heel to return to the starting position.
Repeat on the other side.
Do 3 sets of 12-15 repetitions on each leg.
3. **Leg Press**:
If you have access to a leg press machine, sit down and place your feet on the platform about shoulder-width apart.
Push the platform away from you by extending your knees until your legs are straight but not locked.
Slowly lower the platform back down until your knees are bent at a 90-degree angle.
Do 3 sets of 12-15 repetitions.
4. **Inner Thigh Lifts**:
Lie on your side with your bottom arm extended for support and your top arm resting on your hip.
Lift your top leg as high as you can, keeping it straight, and then slowly lower it back down.
Do 3 sets of 12-15 repetitions on each side.
5. **Outer Thigh Leg Lifts**:
Lie on your side with your bottom arm extended for support and your top arm resting on your hip.
Lift your top leg up towards the ceiling, keeping it straight, and then slowly lower it back down.
Do 3 sets of 12-15 repetitions on each side.
6. **Calf Raises**:
Stand with your feet hip-width apart.
Rise up onto the balls of your feet as high as you can, then slowly lower back down.
Do 3 sets of 15-20 repetitions.
Remember to combine these exercises with a healthy diet and regular cardiovascular exercise for overall fat loss. Additionally, it's essential to stay hydrated and get enough rest to support your muscles' recovery and growth.
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