Thigh thinner workout suggestion sample

[Italianangel]

Monday
Knee pushups
db bent over mid back row
Squats with ball behind back holding DB
Db bicep curls
hamstring ball curls
Overhead Dumbbell shoulder press seated on ball or with ball
against wall and you against ball for back support if you go heavy.
Adduction and Abduction with a band
Crunches on ball

Wednesday
Cardio
Jogging on spot 10 mins followed by
10 mins doing stairs (up and down flights) followed by
15 mins side stepping left to right with partial plie
10 mins stepping up and down on a stair or step
Stretch all muscles

Weights
Step ups on stair or step if you have, one leg first, coming back
down with control, no sound on landing then repeat for 10 reps then
switch legs doing this 3 times per leg trying to go without rest.

Ball squats (ball against wall) 3x30 with no weight, feet forward
so that knees are over ankles when bent to 90 degrees and don't let
knees wobble or knock in!!

Walking lunges 10 per leg 3 times holding at least 10 lb DB per arm
Standing calve raises on machine 4x15
Heal print 4x20 per leg with 3lb ankle weights on each leg not done
on hands and knee, but on belly and elbows, leg bent lifting heal
to ceiling.

Thursday
Cardio
Jog outside for 30 mins at an easy pace, non stop! or walk jog....

Weights
Do this at home or outside –
Walking lunges counting left as one then right as one…etc.
Side lying legs up (both come up, balance on hip doing left first
then right) holding for secs, so if this is week 1 for 10 reps you
do
10 secs.
Lie on your side, as inline as you can, arm under your head, then
lift both feet, keeping legs together, staying inline, and hold for
seconds.

Squat side out first you squat then on the up phase you pull out
your left leg like an outer thigh exercise, then the right on the next
rep…..each side is ½ a rep….. watch your squat form.

Friday
Go for a 1 hour walk jog
Ball abs 4x20 (crunches with low back on ball rather than on a mat)
Ball low back extension 4x10 (like back extension on little bench
but using ball instead, can prop feet agains a wall if you slip)
Inner thighs ball squeezes for 3x 100 (squeeze ball between knees)

Sat Sun off weights but go for a hour swim both days doing lengths
for the whole time, utilize 10 mins breast strok, 20 mins normal
face down and up for air style, 20 mins back stroke, then casual for
cooldown on last 10 mins.

Do a cardio tape on Friday or if you rather you can walk jog instead.

For home you need a ball or 2 and band at minimum!!
Some light ankle weights are also very useful to use as hand and
foot weights.

[corvus8000]

Good stuff! Beyond the plan you've laid out here though, what kind of exercises in particualr am I looking for to thin the thighs out? On the flip side, what do I need to avoid at all costs?

[painless2]

Dynamic exercises with bodyweight are perfect for strengthening the area, such as side lunges, split squats, plies, etc..., but the strongest caution I would make is to not do too much exercise on the area. The most common mistake people make when working to reduce an area is that they do lots of exercises for it, simply making it bigger. Muscles grow in response to volume, and lots of exercises provides lots of volume. If you keep the weight low, and the number of sets within reason this isn't a concern. Also, given that the resistance training you do for the area isn't going to reduce the fat over top of it, the best way to slim an area is through a comprehensive aerobic fitness routine.

[corvus8000]

Ah, thanks for the warning. That does make sense.

[Italianangel]

walking lunges, single leg squats, inner and outer thigh work,

[ItGrl]

wow! good stuff!

[asdsad]

you cant spot reduce weight loss