THIGHS BEAUTY

KEEPING that pair of thighs in shape is an area of concern and importance to plenty of women. A shapely pair of thighs is being feminine, and the pair of thighs has to be in the right proportion to the body as a whole.

Thigh toning exercises can be done at home and you need no gym or special home equipment for this purpose. There are home exercises that can be done at home and with discipline, results can be seen in 6 weeks or so. Thigh exercises work and are effective when combined with aerobics and a healthy right diet.

The following exercises are simple, effective and you can start the moment you are ready to do so. These exercises are good for the front, inner and rear thigh. Start with one type first and do 15-20 repetitions. Do not strain. Do not exert. Do not push yourself for overnight results. Remember that "undoing or unshaping" takes time and effort before the "redoing and reshaping" begins.

Increase repetition, frequency and duration gradually to the 2nd and 3rd type of exercises. Spread "thin" and build up over time. Complete the routine at least 2 to 3 times weekly.

This is for beginners and for those who have not exercised for years. Suggested numbers are general guidelines only. Always consult a doctor before beginning any exercise regimes especially if you have any medical issues, had past pains or injuries. A dietician can also help. It is true that nothing beats a programme tailored by certified personal trainers.

Wall Squat: Start by placing your upper back against a smooth wall. Stand with your feet shoulder width apart, toes pointed slightly outward. Distribute your body weight equally between both feet and lean back against the wall. As you inhale, slowly lower into a squat position while sliding down the wall. Keep your heels in contact with the floor at all times, Exhale as you rise slowly and straighten your legs, keeping your head and chest up, returning to the starting position. Repeat as required.

Standing Dumbbell Squats: Hold a dumbbell in each hand and allow them to hang down at your sides. Stand with your feet shoulder width apart, toes pointed slightly outward. Distribute your body weight equally between both feet. As you inhale, slowly lower into a squat position while sliding down the wall. Keep your heels in contact with the floor at all times,Exhale as you rise slowly and straighten your legs, keeping your head and chest up, returning to the starting position. Repeat as required. Start with dumbells that do not strain and add on every 2 to 3 weeks.

Lunges: From a standing position with your feet slightly less than shoulder width apart. Grasp a barbell with a wider than shoulder width grip and place it across your shoulders. As you inhale, keep your back vertical, but slightly arched as you slowly step forward with one leg making a long stride. Lower your body down slowly until your rear knee lightly touches the floor (if you cannot do this in day one, go as low as you can only, and then gradually over the days, you may choose to lower yourself. Work your way over 2-3 weeks and beyond). Exhale and shift your weight backwards, taking one step (or shorter steps) to the starting position. Repeat on the other side. Remember the reminder. Consult your doctor before commencing knees and joints exercises, especially if you have had any past injuries.

Lying Face Down: On a mat, lie on your stomach. with your legs together. Reach behind and grasp your right ankle with your left hand. Pull your right heel up as far as you can. Hold this position for thirty seconds. Repeat as required on other side. Do this repetitively for both legs as many times as you can. Gradually increase the repeats count.

Seated Split Stretch: Seated on the mat, spread your legs wide as far as you can. Now lean to your right side and reach for your toes. Rest your hands on your toes or at your ankle. Hold this position for thirty seconds. Repeat same moves for the other leg. Repeat as many times as possible. Increase the repeats progressively.

Seated Butterfly: Seated on the mat, with your back straight, bring the soles of your feet together and pull them in as close to your body as you can forming the butterfly wings shape. Allow your hands to apply light pressure to your thighs and be in this position for thirty seconds. Stretch out and then repeat again. It is most effective if you gently push your knees down using your hands. Always remember, never exert but gradually increase duration of each hold, counts, repeat and pressure applied.

Seated Hip Twist: Seated on the mat with your legs straight out in front of you, bend your right knee and place your right foot over your left leg. Wrap your arms around your right knee and gently pull it in towards your left shoulder. Hold this position for thirty seconds. Repeat as required on other side. Remember to hold for 10 seconds.

Leg Pull: Lie on your back on the mat with your knees in the air and feet flat on the floor. Bring your right heel to rest on your left thigh. Loop your hands around your left thigh and pull it towards your chest. Hold this position for thirty seconds. Repeat as required on other side. Remember to hold for 10 seconds in each set.

There are tons of things you can do to work your thighs. While you do not want to add bulk, ensure that you do not strain and bring about pain or injury. Having someone around you, or partnering helps in case of pain and slips, besides encouraging each other. Here are a couple of other safe ways.

Swimming helps. The buoyancy will keep your muscles from working together tightly and will instead create longer muscles. The float belts that you can put around your waist work great. Just put it on and once you're in the water, try running and wading in the same spot and this helps to thin the whole thigh. You can do variations in leg movements under water. Try and do variations of splits. Stretch outwards. Draw large circles.Remember that you are buoyant and working against a harmless water resistance.

Jump Rope. This could build up some bulk on the thighs. Just skip rope for ten minutes daily. In one or two months, you would be thinning your thighs. Doubles up as a warm up as well befor commencing other exercises.

Fitness ball: These are equally great for thigh workouts. Lie on a mat, with the ball between your ankles and squeeze. Do so 10 to 15 times of about 30 seconds duration. A simple cooling off exercise as the last one for the day on your target area. (You could squeeze a square soft cushion or anything between your legs that would not hurt your ankles).

Focusing on the thighs and feeling the stretches and the squeezes makes the thighs reshape and look good.