الأحد، 10 أغسطس، 2008

Must Do Thigh Exercises For Sexy Butt And Legs

Selecting the right thigh exercises is very important if you want to develop sexy tone legs with a tight glutes. In order to achieve a complete development in the legs area, you cannot rely on just machine exercises and also forward movement exercises. The leg can move in all directions, forward, back and side ways, therefore, there a muscles attached to the leg that perform those movements. With that in mind, it is a must to workout those muscles to get a total toned up legs.When exercising the thighs, do not leave out the abductors and adductors. Getting on the machine would not work either. Try to avoid over doing the traditional leg workout that consist of barbell squats, leg press, leg extension and leg curls only. These excellent exercise should be incorporated with unique thigh exercises like walking lunges, single dumbbell dead lift, single leg squats, bridge on fit ball, up hill running, side step ups with barbell, stability board squats and do not leave out the calves.Here are some must do thigh exercises
Must Do Thigh Exercises 1Walking lunges- Walking lunges is excellent for the butt muscles. The only thing that you have to focus on is that you need to keep your upper body as straight as possible, take a large step and go down so both your knees bend.It just like doing normal lunges only thing different is that you will be walking forward. Get a pair of dumbbells, the stand feet side by side and with the left leg, take a large step forward, bend both your knees and lift your left heel up with your toes solid on the ground. Then with your right butt, push forward so your left leg can take the next large step forward.Must Do Thigh Exercises 2Single leg squat- This is another must do exercise because it really can work the butt, inner and outer thighs. Try this exercise without weights first. Stand in a squatting position, with your hands by you side or stuck to your waist. Then, lift the left leg to the back and squat down simultaneously leaning forward for balance. Make sure, your back is straight and your knees do not pass your toes. Go down until your thighs are parallel to the ground and then come back up. Do up to 15 reps on one leg before shifting to the other.To make thigh exercise more challenging, hold a light barbell on your shoulders. This will create an unbalance environment, as the top of your stance is heavy.Must Do Thigh Exercises 3Single dumbbell dead lift- This is a similar movement like the normal dead lift the only difference is that you will be using one dumbbell instead of two or a barbell. By putting weight on one side only, you will engage the stomach muscle as well as hitting the hamstrings. Hold a heavy dumbbell with one hand, perform 8 to 10 reps and then immediately shift to the next hand for the remaining 8 to 10 reps.Must Do Thigh Exercise 4Bridge On Fit Ball- Lay down facing up on a matt. You need a fit ball for this exercise. Place both your heels on the top of the ball while your leg remains straight. Place both of your hands on your side. Then, lift up your butt so that your feet, thighs, stomach and chest form a straight line while your head keep rested on the matt. Squeeze your abs and butt and hold that position for a minute.Must Do Thigh Exercise 5Uphill running- This awesome butt blaster will take your hamstrings and butt to the next level! Put your gradient up to 5 or 6 and jog at 8.0 km/h. You can change these settings according to your fitness level. Jog about 5 minutes on high gradient then put it back down for normal run for about 3 minutes then put it up again.Must Do Thigh Exercise 6Side step up with dumbbells- Place a bench beside you and stand parallel to the bench, which means the long side of the bench, will be either your left or right. Let’s start by placing the bench on your right. Hold a pair of dumbbells, step up on the bench with your right leg and at the top, with out resting your left leg, raise your left leg so the left thigh is parallel to the ground. Step down from the bench with your left leg then with the right. Repeat 15 reps of each side the do the left side. This works wonders for core, balance and also your adductors.Must Do Thigh Exercise 7Rocker board squats- To perform this exercise, you need a rocker board. Basically, the rocker board is exercise equipment. It is a solid square board usually one foot and a half by one foot and a half in size. It has a semi cylinder underneath the center of the board. So it rocks back and forth and also side to side. Place the board so it rocks back and forth and stand on top of it. Try to balance yourself by tightening your abs, straitening your back and tightening your calves. When you are balanced and the edge of the board doesn’t touch the ground, perform body squats. It is an excellent workout for the entire leg, back and core.Try to incorporate these exercises into your workout routine and you will see amazing changes in your legs. Remember to overload and keep on challenging your body, this way, your body will always have the reason to develop and be better.