Thighs and hip region are considered to be the most problematic areas for women. This is the region which tends to accumulate the most fat and needs regular toning. Sculpted hips and toned thighs helps women in sports too, to perform at their optimum level.It is important to do some specific thigh and hip exercises for toning the muscles and removing unwanted fat from the region. This will also help in increasing lean or healthy muscle in the lower body which helps in achieving the perfect sculpted figure which women look forward to.
Here Are 6 Exercises For Sculpted Hips And Toned Thigh Muscles
1. Gate Swings
This can be considered as a good warm up exercise. This workout helps in activating the core muscles and stabilizes other muscles. You need to stand comfortably on your left leg. Keep your hands clasped comfortably just behind your head. Now, you should bend your right knee.
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Slowly swing the leg up and move it across your body. Keep your right foot flexed. Do not put your right foot down on floor. Now, gently sweep the right leg comfortably and towards your right. Do this at least 10 times. Move your leg back and forth. Repeat 10 times.
2. Criss-Cross Power Jacks
This is an effective move which helps in targeting the inner thigh muscles. It also helps in keeping the whole body engaged. This exercise also helps in to increase heart rate which means more calories are burnt. Keep your feet together and stand straight. Take one deep breath in. Exhale slowly and jump your feet out wide. Keep your arms crossed overhead. From this position, you need to scissor your legs. You will cross your left leg in front of your right. Just as your left arm crosses the right at your chest level. You can repeat the movement as you alternate sides every time.
3. Plie
This is one of the best exercises to achieve sculpted hips and toned thighs. Stand comfortably as you keep your legs wide. Legs shall be at least hip distance apart. Now, you need to rotate your feet slowly so that you are able to bend your knees directly just over your toes. Slowly lower your body and keep your pelvis just under the shoulders. Your thighs shall be rotated out.
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You should lift the body weight so that you are able to get back to the start position. Repeat the exercise. To make this exercise a bit more challenging and work harder, you need to lift the heels from the ground. You will also move your body slowly in and out of this plie position. Do this routine thrice a week for best results.
4. Scissor Legs Planks
This exercise will target your inner and outer thighs while toning your hips and building flexibility. This workout engages your core, glutes, chest and arm muscles. Start the workout in a complete plank position. Your foot shall be on folded towel or a gliding disc, if you have one. Your upper body shall be stable. Slide your feet apart. Open up your legs as wide as you can. You can then easily squeeze the inner thighs and then move your feet back together. You need to do this workout in two sets. Repeat at least 15 times. Take rest in between.
5. Chair Pose Close
This is an effective workout which works from different angles which help in working out your body at every step. Stand as you keep your feet together. Keep your hands on the hips. Get into a lower position as you get in a narrow squat.
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To get in this squat position, you need to bend the knees and push back your hips. Stay in this position on the right leg. You will again extend the left leg towards your side as you point the foot. You need to lift the left leg from the floor. Bring the leg just in front of the body. You also need to squeeze the inner thighs till your knees are touching. Hold for one count. You can then lower the left leg back and to your side. Repeat at least 10 times on your left. You will repeat again with your right leg.
6. Squeeze And Lift
You need to place one small ball in between your ankles. Lie down on your right side. Support your head with your right arm. Now, bend your top arm and slowly press your hand on the floor. Keep it in front of your chest. This will stabilize your body. You need to squeeze your inner thighs to keep the ball secured. Now, lengthen your legs and slowly press your bottom leg upwards. You need to lift your legs at least 6 inches above the ground. Stay in this position for five counts. Repeat at least 10 times.
