To get a slim and toned shape, one of the tricks is to do exercises to shrink the thighs. To get a slim and toned shape, one of the tricks is to do exercises to shrink the thighs.
The dimensions of the slim and toned thighs do look perfect. To get the perfect shape, one of the tricks is to do exercises to shrink the thighs.
The trigger for the shape of the thigh to be larger is usually due to excess body weight so that there is fat accumulation.
It is also supported by other aspects such as the structure and composition of each person’s body which is definitely different.
Here are some exercise movements that you can do to help tighten and shrink the thighs.
1. Curtsy Lunge
Quoted from Healthline, this leg exercise that focuses on the thigh can be tried in 2 stages in a row. Each session is close to 10-15 the same moves for 15-30 seconds.
Stand straight while locking your stomach and legs slightly apart at shoulder level or more
Cross legs back alternately with a slight squat body position
Make sure your body is always straight and not too bent when doing it.
2. Dumbbell Lunges
The exercise movement shrinks the thighs then uses dumbbells as a weight. If there is not, there is also no problem, because it can rely on body weight.
Stand tall while locking your stomach and legs hip-width apart
The movement is like going forward but not while on track and held in a squat
When stepping, keep your feet in a position so they don’t touch the floor or the base. Run for close to 30 seconds at least 2 stages.
3. Leg criss-cross
This simple movement to match the scissors is also known as the scissors exercise. This movement helps work the inner and outer thigh muscles and the base of the abdomen.
Face the body on your back facing up, while both hands are outstretched
Lift both legs until the body forms a 90 degree angle
Swing your legs in a criss-cross motion to the right and left
Continue this movement for 45 seconds. You can take 10 seconds to take a breath before starting the next move.
4. Side lunges
Side lunges are almost like basic lunges. The difference is in the movement of the foot to the side and it is easier to try for at least 30 seconds and each leg 10-15 times.
The position of the body is straight, it can be while adding a load or not according to ability
Open your right leg to the side while half squatting, then return to a straight position
Then open your left leg to the side while half squatting and return to the starting position. Should change legs periodically, repeat the movement 10-15 times or for 30 seconds.
5. Pile squats
As the name implies, these pile squats are similar to basic squats, but the position of the legs is opened wide like a side stance and the movement is tried for the umpteenth 30 seconds.
The position of the legs to form a side stance and squats
Then move towards the bottom and up the umpteenth. The position of the body must always be straight and lock the stomach.
Gradually the movement is similar to a half squat but the legs are spread out to the sides.
6. Side-leg lift knee in
This movement focuses on the thigh, abdominal, and back muscles; as well as train coordination and flexibility of the body.
Lay your body sideways, for example facing left first
Place your right hand on your hip to make it easier to move, while your head is placed on your left hand
Bend the left leg until it forms 90 degrees, while the right leg is straightened
After the body position is ready, start moving the left knee until the thigh holds the chest
Continue this movement for 45 seconds. Repeat the same movement by changing the other leg for the same duration.
7. Side-lying leg raise
Not only to shrink the thighs, the movement of swinging the legs with this side lying position can also train balancers and tighten the hips and knees.
Sleep on one side, for example the left side
Use a pillow or left arm to support the head, otherwise the right hand goes to the waist
Align the legs until they are completely straight and the body is in a ready position
Start lifting your right leg up as high as you can, then lower your leg to the starting position
Perform this movement for 45 seconds and make sure the pelvis is always normal. Repeat the same movement on the other side.
8. Supine inner thigh lift
The supine inner thigh lift moves while lying down, so you can try it when you wake up or before going to bed for at least 30 minutes.
Lie on your back on a mat or mattress and both feet are raised parallel
Allow the left leg to always be straight and the right leg to start to be opened to the side as much as possible
Continue the same movement, right leg upright and left leg opened to the side.
In addition to the above exercises, you can do other thigh-shrink exercises such as running or the treadmill. So that the results are optimal, these movements can be combined to coincide.
But make sure you regularly do it at least 3 times a week and balance it with a healthier lifestyle.