Tightened thigh muscles create a beautiful relief. In addition to the aesthetic function, the pumped up muscles of the thighs add physical endurance to a person. Exercise should work on the inner, front, side and back of the thighs. For a good effect, you need to train at least 3 times a week.
Instructions
Step 1
Stand up straight with your hands on your belt. Lunge forward with your right foot, keep your back straight, look in front of you. Return to starting position. Repeat the lunge with your left foot. Do 15 to 20 reps for each leg.
Step 2
Stand straight, place your arms along your body, feet shoulder-width apart. Lunge to the right, transfer your arms to your right thigh, spring on your bent leg. Take the starting position and transfer your weight to your left leg. Repeat the exercise 20 times in each direction.
Step 3
Stand up straight, lean on a chair or wall, feet together. As you inhale, take your straight right leg back, as you exhale, return to the starting position. Repeat the exercise 20 times with each leg.
Step 4
Lie on your back, put your hands along your body, lift your straight legs up. Spread your legs wide and cross them. Do the scissors exercise for 3 to 5 minutes. Then simulate cycling for 3 to 5 minutes. Both exercises should be done at a very fast pace.
Step 5
Get on your knees with your hands shoulder-width apart on the floor. Take your right leg bent at the knee to the side and up. Repeat the exercise 20 times. Change your legs. Take your straight leg back and spring for 2 to 3 minutes. Repeat the exercise with the other leg.
Step 6
Active exercises such as running, swimming, jumping rope perfectly support the tone of the muscles of the thighs. While in nature, try a cross-country run. Stop using the lift, each rung of the stairs will give your thigh muscles more elasticity and strength.
