Ive put together three moves that can help tone your thighs. Be sure to follow a proper diet to get maximum effect.
1. Ball Bridge
Lie supine with head and shoulders on a physio ball, stomach drawn in, glutes tight, knees and feet hip-width apart, with a band around your knees. (Knees should form a 90-degree angle and feet pointed straight ahead).
Drop the hips toward the floor and back up again to start position, squeezing the glutes. Make sure not to arch the back in the top position.
Repeat for 15-20 reps, three sets, and a minute rest in between.
2. Side Lunge with a dumbbell
Start off with a dumbbell in your right hand, left hand on your waist, feet pointed straight, hip-width apart. Take a side step to the left, about three feet apart, push the hips out, bending the left knee, bringing the dumbbell underneath the hips.
Your left knee should not go over your toes. Ensure that by keeping your weight on your left heel.
Push yourself back up to starting position and repeat for 15 reps. Alternate sides after each set, for a total of six sets, three sets each side. Rest for 45 seconds after both sides complete a set, and dont forget to switch dumbbell to other hand!
3. Band walk
Start out with both hands on waist, shoulders retracted, stomach drawn in, glutes tight, knees soft, feet hip-width apart, and a band around your ankles. Without leaning to one side, take a step to the side, and then follow with the other foot.
Feet should always stay hip-width apart when theyre on the ground. Take 15-20 steps in one direction and then the same amount back to original starting point.
Do 3 sets, with 1-minute rest.
NOTES: These exercises are generally for the physically fit and active. If you suffer from joint pain, or have cardiac-related problems, please consult a physician before starting a routine. Otherwise, seek an experienced personal trainer for proper techniques.
For more information, check out www.ammoathletics.com.
Ammos one body, one mind approach has made him a top fitness professional. His experience in nutrition, rehab, sports specific training, functional exercises and mixed martial arts self-defense has helped clients achieve all their fitness goals.