Thigh Exercises for Women at Home
Whether you want to look great in a mini-skirt, lose those final few pounds or simply have the thighs you’ve always dreamed of, you can lose inches off your thighs without a pricey gym membership or gimmicky equipment. All you need is a bit of space in your house to stretch out on the floor or to kick high in the air. Dedicate 10 minutes a day to your thighs, and you should see results.
Leg Lifts
Lie on your right side on the floor. You should keep your hips and shoulders on the same line but bring your legs forward at a 45-degree angle. You may want to lie on a yoga mat. If you have sensitive hips, consider putting a small cushion under them. Place your right arm on the floor and bend at the elbow. Support your head with your right hand. Lift the left leg up in the air, as high as you can go. Bring it back down so that it is about 4 inches above the right leg. Lift and lower ten more times, then repeat on your other side.
Bridge Lifts
Lie on your mat or the floor on your back. Bend your knees and place your feet, hip width apart, about 10 inches away from your buttocks. Place your hands and arms flat on the floor next to you. Slowly, roll your spine upwards until you are supporting yourself with your shoulders and your back forms a 30- to 45-degree angle with the floor. Slide your hands under your lower back to support yourself if you need to. Lift your left leg up and unbend your knee so that it is parallel to the floor. Bring the leg up as high as you can, then lower it back to the parallel position. Repeat 10 times, then switch to your other leg.
Seated Leg Lifts
Sit on the edge of a wooden chair with your knees bent and your feet flat on the floor. Place your arms at your sides and grasp the chair’s edges with your hands. Lift your left leg into the air and extend it outward. Hold it for 20 seconds, then lower the leg. Repeat with your other leg. Do 10 reps on each leg.
The Lunge and Kick
Stand with your feet hip-width apart. Hold your arms up in the air, as if you were protecting your face or preparing to fight. For added resistance, hold a set of 2- or 3-lb dumbbells in your hands. Lunge to the right, bend your left leg and bring it up into the air as if you were about to knee someone in the groin. Quickly extend your left leg back as if you were kicking someone, then bring it forward again and place back on the ground. Step back into your starting position. Repeat 10 times, then lunge and kick with your right leg.
