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February 19, 2014

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Top 5 Exercises for Killer Thighs

A women streching

Spring is almost here! (What’d that groundhog say? 3 more weeks right?) With shorts season just around the corner, we’re all ready to kick those thighs into shape! Here are a few exercises that you can do to get your legs ready for swimsuit season.

Squats with kettle bell

I’ll admit, the first time I tried this one out I felt the burn immediately and I wasn’t sure if I was going to make it. But I stuck with it and I’ve learned to appreciate the burn. More-so proud of myself for sticking with it but either way it’s a great feeling.
A women performing squats
Do it:
  • Stand with your feet shoulder-width apart.
  • Squat down, bending your knees to 90 degrees.
  • Rise slowly (and feel the burn!).
  • Hold the kettle bell right under your chin as you squat – choose whatever weight you’re comfortable with.
  • Do 3 sets of 8 reps.

Lunges with Medicine Ball

Not only does this three-part move make my thigh muscles blaze, but I get a great arm workout as well.
A women doing lunges
Do it:
  • Stand with your feet hip-width apart, holding a medicine ball with both hands above your head.
  • Lunge forward with your left leg, then straighten your leg. When you lunge, your right knee should come to about an inch above the ground without touching it.
  • Keep your torso perpendicular to the floor, with your weight evenly distributed between your legs. Align your front knee over your front ankle, keeping the weight in your heels instead of on your toes.
  • Continue these lunges for 30 seconds before switching sides and doing another 30 seconds on the other leg.

Plie

A move to double up on pre-tankini season, the plie tightens that bum/back-of-thigh region. It’s a great move that’ll reach your inner dancer as well. The plie is a well known move in ballet!
A women doing Pile(excersice)
Do it:
  • Stand with your feet slightly wider than shoulder-width apart and your toes pointing out.
  • Bring your arms out straight in front of you and lower into a squat.
  • Come back up and repeat. Go as low into the squat as you can without letting your knees move past your toes.
  • Be sure to tuck your tailbone under and contract your glutes. Keep your torso tall, and don't let your knees creep past your toes.
  • Do for 1 minute. (After about 40 seconds, pulse at the bottom of the squat for 20 seconds.)

Step up with knee raise

This is an exercise you can do anywhere. It you like to train outdoors try doing some of these on a curb after your run!
A man with tatoos rasing his knee
 
Do it:
  • Stand facing a box or bench (or curb) of an appropriate height with your feet together. This will be your starting position.
  • Begin the movement by stepping up, putting your left foot on the top of the bench. Extend through the hip and knee of your front leg to stand up on the box. As you stand on the box with your left leg, flex your right knee and hip, bringing your knee as high as you can.
  • Reverse this motion to step down off the box, and then repeat the sequence on the opposite leg.

Inner-Thigh Press with Rubber Ball

Last but not least this workout is not only great for those thighs but also strengthening your abs as well. This is really a great workout for all parts of the body!
Women doing inner thigh press
 
Do it:
  • Lying on your back on a mat, bend your knees so that the soles of your feet are flat on the floor.
  • Place a medium rubber ball (or a knotted beach towel) between your knees.
  •  Contract your inner thighs to squeeze the ball for 30 seconds. Relax for 10seconds, then repeat the cycle four more times.

    Brittnee Jones

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    Brittnee Jones is a public relations student at the University of Georgia and PR Coordinator for Shazzy Fitness. She writes articles about health, fitness, nutrition and wellness. Subscribe to our newsletter and be the first to receive new blog posts from the Shazzy Fitness team.

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    Brittnee Jones


    Brittnee Jones


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