Friday, January 20, 2017

Inner Thigh Exercises At Home - 10-Minute Tone Up Equipment-Free Workout
Fell Like You Don't Have Time to Exercise?

Even a 10-minute workout a day can make a difference.
Follow this ultraspeedy circuit that will test your entire body. It can be done anywhere and will be over in no time. No more excuses!

Inner Thigh Exercises At Home - 10-Minute Tone Up Equipment-Free Workout

How to Do It

Warm up by alternating 30 seconds of star jumps with 30 seconds of jogging on the spot. Do this for two minutes to warm up your joints and get your blood pumping.

Next, tackle each of the following exercises in order, taking as little rest as you can between each move.

Make sure you do the correct number of repetitions (reps) of each and once you've done the circuit, rest for 30 seconds before starting again. After you've done three circuits, catch your breath with a few minutes of marching on the spot, before stretching your muscles to prevent soreness.

"Complete three circuits with 30 seconds' rest between each one"

1) Side Lunge to Touch
Works: Gluteals, inner and outer thighs and abdominals
Reps: 10, alternating legs.

Stand with your feet together and hands by your sides (a). Take a large step to your right and, as you place your right foot down, bend your right knee and push your bum back as you lower your foot to the ground. Once your right thigh is almost parallel to the floor, bend forward and touch your right shin with both hands (b), then push back up to starting position and repeat on your left leg.

2) Squat to Rotating Press
Works: Gluteals, thighs, shoulders and core.
Reps: 10, alternating arms.

Stand with your hands at shoulder level and feet just wider than hip-width. Squat until your thighs are almost parallel to the floor (a). As you rise, rotate your body to the right and press your left hand up, lifting your heel as you turn (b). Return to the start and repeat on the other side.

3) Turkish Get Up
Works: Triceps, hamstrings shoulder, core, gluteals, thighs
Reps: 5 on each side

Lie on your back with your right arm above your head and right leg bent with your foot flat on the floor (a).
Looking up at right hand, brace your abdominals and shift your weight onto left elbow, with left palm flat on the floor (b).
Keeping your body in a straight line and looking up at your right hand, raise hips high before bringing left leg under you and bending it until you're in the bottom position of a lunge (c). pause, then stand up, keeping your right arm overhead. Reverse the movement by lunging back so left arm and place your right hand on the floor, before slowly lying on the floor.

4) Plank
Works: Abdominals, core, back and gluteals
Reps: Hold for 30 seconds.

Lie on your front on the floor, then lift yourself onto your forearms and toes, hands clasped, elbows under shoulders.
Keep your body in a straight line from head to heels and look at the floor.

RELATED: Beginners Guide to Ab Planks

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Tuesday, July 21, 2015

How to Lose Inner Thigh Fat - 3 Things You Need to Know
Lose Inner Thigh Fat

Do your thighs rub together enough to give you a rash? Thigh fat is more than just unsightly, it can be atrociously bothersome. If you want to lose inner thigh fat you are together with millions who are trying to trim down their thighs. So to have a head start on getting slimmer and firmer thighs you need to know what it takes to lose inner thigh fat. This article details the best ways to slim down and get those beach body thighs.

How to Lose Thigh Fat

Lose fat in General

Every one stores fat differently and the bad news is, that if you store more fat in your thighs it will be that much harder to lose it. But the good news is that its not impossible and with the proper diet and exercise it will become easier over time. Thigh fat is more quickly loss when over all fat loss is happening. So pick out a work out routine that works with your schedule 3 to 4 times a week. Then improve your diet so that your basal metabolic rate increases to a point where your losing any where from 5 to 10 pounds a month. As you lose fat in your whole body your will surely lose inner thigh fat. At the same time tone the inner thigh muscles to speed up the process.

Tone Inner and Outer Thigh muscles

By focusing on all thigh muscles, the inner thigh muscles will naturally lose inner thigh fat. These are the muscles to work on:

  • Hamstrings - They are located at the back of your thigh. Your hamstrings extend from the back of your knee up to your butt.
  • Adductor Muscles - These are the inner thigh muscles that bring your thighs together
  • Your quadriceps - The front of your thighs
  • Your hip flexors - The front of your pelvis.

Now that you know the muscles in the thigh use weight resistance to build up the strength in your legs and increase your workout intensity. You can do so with the following exercises.

Inner Thigh Exercises

  • Dumbbell Lunges - This exercise is perfect for working all the muscle groups in your thighs such as the quads, gluts, inner and outer thighs and hamstrings
  • Leg Extensions - you can use the leg extension machine to work out your quads and in turn give better shape to your inner thighs
  • Barbell Squats - this is the best exercise to lose inner thigh fat and for over all leg development.

Once you develop a routine that implements these basics and is repeated you should be guaranteed to lose inner thigh fat and trim your legs to their best.

William Whims is a weight loss specialist and maintains a fitness website. To find out how to lose weight fast visit Weekend Weight Loss []
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