Having trouble fitting into your jeans?
Or just want to lose thighs to have pretty legs?
No need to take out a gym membership for that!
Not only is it overpriced, but you can do equally effective exercises at home.
All you need is a simple and effective method like the one I'm going to show you here.
Here is a very simple program to lose thighs and refine them in just 1 week .
And don't panic, the 7 exercises in this program are super easy!
The advantage is that even beginners can do them, anywhere and without equipment. Watch:
- gym mat
- small dumbbell (to avoid buying one, you can replace the dumbbell with a 0.5 liter bottle).
This method to lose thighs in just 7 days is very easy to implement in your daily life.
First of all, don't forget to warm up before starting this program!
Then, just follow this program to the letter and do each of these 7 exercises, every day for 1 week .
1. Bend your knees slightly and bring your arms back.
2. Take a big leap upwards, trying to raise your knees as high as you can.
Do 30 sets of this exercise.
To lose fat between the thighs, there is no better! This exercise is the most difficult of the program. If you find it difficult to do 30 jumps in a row, simply divide them into 3 sets of 10, with 1 minute of rest between each set.
1. Lie on your right side with your elbow bent under your head.
2. Bend your left leg and place your foot firmly in front of you, holding it in place with your left hand.
3. Now lift the right leg slightly, without making any sudden movements and without raising it too high either.
4. Slowly lower your right leg.
5. Do the same movement on the opposite side.
Do 10 sets of this exercise on each side.
This exercise is most effective for working the inner thighs. It helps to lose inner thighs. And we know that it is the crotch that is difficult to lose! With the leg lift, you lose the fat between the thighs.
1. Get into a standing position with your left hand on your hip and holding the dumbbell in your right hand.
2. With the left leg, take a step towards the left side.
3. Lean forward keeping your back straight. In the same motion, rotate the torso to the left, until it forms a line with your right leg (as in the image above).
4. Touch your left ankle with your right hand, keeping the right leg straight and the left leg bent at the knee.
5. Do the same movement on the other side.
Do 15 sets of this exercise on each side.
1. Lie on your right side, with your right arm bent to raise your torso and your left hand resting in front of you on the floor.
2. Now lift the left leg slightly, without making any sudden movements and without raising it too high either.
3. Slowly lower your leg.
4. Repeat the same movement on the opposite side.
Do 10 sets of this exercise on each side.
This gym exercise is effective not only for targeting the hips, but also the gluteal muscles and the outer thighs. It therefore works on the entire upper thighs, but also the side of the thighs.
1. Get into a plank position with your arms straight below your shoulders.
2. Bend the right knee and extend the left leg behind you.
3. Slowly raise your left leg as high as you can.
4. Return to the starting position by slowly lowering the leg to the floor.
5. Do the same movement with the other leg.
Do 15 sets of this exercise on each side. This exercise strengthens the glutes.
1. Lunge forward on your left leg, keeping your back straight and bending your right knee lower than your left knee.
2. Jump as high as you can, putting your arms above your head to help you.
3. As you jump, reverse the position of your legs so that you land in a lunge position on the opposite leg, as in the image above.
Do 10-15 sets at first, reversing the position of the legs with each "landing". Then, gradually increase up to 30 reps. It is a very intense, ultra-effective exercise to lose thigh fat.
1. Stand with your back straight, dumbbells in each hand and your arms along your body.
2. Lunge on your left leg. To do this, take a step back with your right leg and slowly bend your front knee, while keeping your back straight.
3. Return to starting position.
4. Do the same movement with the right leg.
5. To better target the thigh muscles, try taking a longer step backwards. The ideal stride length is a 90° front knee angle at the bottom of the movement.
Do 15 sets of this exercise. Perfect for building calves and thighs!
And now, after a week of exercises, you will start to lose thighs :-)
Easy, fast and efficient, right?
You will refine your thighs in 1 week. Not bad right?
It's still better than paying for a gym membership!
Once the program is finished, try to incorporate these exercises into your daily life, doing them at least once a week.
This will allow you to keep beautiful thighs all year round.
