Leg Workouts To Sculpt Shapely Thighs
Choosing the right exercises can make a big difference in your leg workouts, if you want nice shapely thighs. The thighs consist of the quadriceps (front of the thigh), Hamstrings (back of the thigh), Adductors (inner thigh), and Abductors (outer thigh). It's important to work all of these muscles.
One of the best ways to sculpt shapely thighs is to perform exercises that work multiple muscle groups like lunges and squats. With so many variations of these two exercises you can keep your muscles challenged and looking great.
Most machines isolate only a single muscle. For example a leg extension machine only works your quadriceps, leg curl machines only work your hamstrings. With lunges and squats you work all of your thigh muscles with one exercise and you also build stability and balance in your leg muscles.
Choose just two exercises from the list below for your leg workouts and perform 2 to 3 sets of 12 - 15 repetitions. You can do them once or twice a week. Just make sure you allow them to rest for at least 48 hours before working them again.
The first list is set of different variations of lunges. Lunges are one the best exercises for the lower body, for stability and for balance. They're a must in any leg workout. Choose just one variation for each workout and mix it up from workout to workout if you like. Then just choose one more exercise from the second list.
Leg Workouts Exercises List 1
Choose Your First Exercise From the Following List.
- DUMBBELL LUNGES
- SIDE DUMBBELL LUNGES
- REVERSE DUMBBELL LUNGES
Stand with your feet shoulder width apart and point your feet forward. Hold dumbbells to your side for added resistance. You can also perform this without dumbbells.
Pull your belly button in and keep your back straight. Step forward with one foot to a lunge position. Make sure your knee is inline with your toes. Return back to start by pushing off the front foot and contracting your buttocks.
Stand with your feet shoulder width apart and point your feet forward. Hold dumbbells to your side. You can perform this without dumbbells.
Pull your belly button in and keep your back straight. Step to the side with one foot to a side lunge position. Make sure your knee is inline with your toes. Return back to start by pushing off the thigh you stepped to the side with and by contracting your buttocks.
Stand with your feet shoulder width apart and point your feet forward. Hold dumbbells at your side. You can perform this without dumbbells.
Pull your belly button in and keep your back straight. Step back with one foot to a lunge position, bending the knee of the front leg. Return back to start using your forward leg.
List 2: Choose Second Exercise From the Following List
- SINGLE LEG SQUAT WITH STABILITY BALL
- STABILITY BALL SPLIT SQUATS
- STABILITY BALL LEG CURLS
Place a stability ball behind you on a wall and use it as a guide. Do not lean into it. Stand with your feet shoulder width apart and feet pointing straight ahead. Pick one foot off the ground and balance on the other foot.
Place your hands on your hips. Draw your belly button in and lower down until your upper thighs are parallel to the ground. Squeeze your buttocks and return to upright position. Repeat with other leg.
Hold a dumbbell in each hand by your side for added resistance.
Stand in front of a stability ball. Place your hands beside you or on your hips. Place one foot behind you on top of the stability ball.
Pull your belly button in and slowly lower down into a squat position with your weight on your front thigh. Slowly return to start position by pushing off the front thigh and squeezing your buttocks. Repeat with opposite leg.
Lay face up on the floor and place your feet over a stability. Place your hands palms down beside you on the floor.
Lift your hips off the ground slightly. Keep your back in neutral position by pulling your belly button in. Slowly roll the ball toward you by bending your knees and lifting your hips up until your hips are in line with your shoulders. Hold the ball there for a second and slowly roll the ball back to start position.
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