Standing with feet hip-width apart, arms relaxed by your sides, look straight ahead. Step onto your left foot, brush your right leg forward off the floor and create a large circular sweep from left to right with your leg.
Then step onto right foot, and repeat on the left. Repeat this move 10 times. This kick tones and slims your inner thighs as you help control your leg through a circular range of motion, while also stretching your inner thigh muscles as you open your leg to the side. Stand on your left leg and lift your right leg a few inches off the ground, bending at the knee.
Now turn your knee out to the side. Bring right heel towards the ceiling and bring leg across the front of your body so that your right knee is past your left leg. Lower right leg towards the floor and lift it up as high as you can, keeping heel up. Repeat this movement 15 times on your right side, then 15 times on your left.
Lie down on your back with your knees bent, feet flat on the floor, arms relaxed on the ground by your sides, looking straight ahead.
Place a folded hand towel between your knees. Squeeze your knees together into the towel to really activate your inner thighs, and lift hips off the floor, as high as you can, towards the ceiling. Hold for two counts, then lower down.
Sit with your hands pressed on the floor besides your hips. Your elbows should be slightly bent but not locked. Bend your knees in towards your body. Keep your knees touching and your toes pointed while looking straight ahead.
Then, lean slightly forward and contract your abdominals. Do three sets of eight to 12 repetitions. As an alternative, use the bottom steps of a staircase if you don't have a bench. Add squats to your routine. Wall squats, for instance, are safe for your back and ideal to learn proper squat form. Stand with your back against a wall or place a stability ball between your back and the wall.
Step your feet about 1 foot forward, and then slowly lower your hips as if you're sitting down on a chair. When your thighs are parallel to the floor, slowly push through your feet to return to the starting point.
Finish three sets of eight to 12 repetitions. Incorporate circuit training on three nonconsecutive days of each week. According to the American Council on Exercise , circuit training optimizes your results, because it burns calories and stimulates muscle tissue; your body fat reduces and your muscles get toned.
Set up at least six exercise stations and perform 15 repetitions of each exercise with 15 to 30 seconds of rest in between. Perform just strength-training exercises or combine strength training with cardio. For instance, do lunges, followed by chest presses.
Then do jumping jacks and squats, followed by dumbbell curls and pushups. Emphasize your leg muscles as much as you desire, but also include other major muscle groups, especially if you have excess fat to burn. Perform high-intensity interval training — HIIT —on at least two nonconsecutive days per week. In addition to improving your cardiovascular fitness, this type of training helps you burn fat while you maintain muscle tissue.
Alternate between short bursts of moderate and vigorous cardio. For instance, jog for two minutes before speeding up to a one-minute sprint, or ride a bike or pedal on an elliptical machine at an easy-to-maintain pace for two minutes, and then speed up to a vigorous intensity for one minute.
Make sure you are getting 30 minutes of aerobic exercise at least five days a week. The second month is all about increasing muscle mass, by increasing the intensity and decreasing the repetitions. Research suggests that you must select a weight at which muscle failure happens between six and 12 repetitions. Do three sets, resting 60 to 90 seconds in between. Increase the weight when you are able to complete more than 12 repetitions with relative ease.
Also, during this month, increase the duration of your aerobic exercise by 10 to 15 minutes. The last or third month is going to focus on improving muscle strength.
Again, increase the weight and perform two to six repetitions of each exercise, and do three to four sets. Do aerobic exercise five days a week. Here, we urge you to bring in interval training. Perform 20 to 30 minutes of sprint intervals, in which you sprint for seconds, and then for the next seconds you decrease your intensity to recover.
An independent writer and journalist, Geetika loves sharp and fresh humour, just like her coffee! If not writing, you'll find her cafe-hopping and raiding the best book stores in town.
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