|Print this article|
Here's how you can get that tummy back inside and tone up your pins.
Almost all women are obsessed about getting their lower body in shape. And though its hard work to see the results, here are simple, no fuss ways to get there.
Grab a pair of running shoes, your favourite peppy music and go for a 30 minute jog/run/walk. This will burn off all the excess fat.
Next, you've got to tighten and shape up the thighs and tummy.
Do two sets of each of the exercises.
The Plank with knee drops
This exercise helps to hold the tummy in.
Get into a push up starting position and hold it for 30-60 seconds. Then bend and drop your knees towards the floor. Just before they touch the floor, lift up. Do 8-12 reps.
Lie on your back with your knees bent in towards you. Cycle your legs in the air while you raise your upper body and twist to bring your shoulder towards the knee that's coming in. You will alternate sides.
Do 16-20 reps in total
These crunches work your oblique muscles, along with the upper and lower abs.
This one's for the back. It is a must to train the back when you exercise the abs for a well balanced spine.
Lie face down, with both arms stretched out in front of you. Raise your right arm, chest and left leg off the floor as you rotate your upper body to look up on the right.
Lower down and then do the same with the left arm and right leg. Keep alternating sides.
Do a total of 16 reps.
The simple old squat is the ultimate thigh and butt shaper.
Stand with your feet just a little more than hip distance apart. Hold your arms up in front of you with your fingers linked. Lower your body as if you were sitting in a chair placed way behind you, making sure to not let your knees bend forwards over your toes.
Push your heels into the floor and get back to standing position, without locking your knees.
Do 16 reps.
Squats with Side Leg Raises
Outer thigh toner. Follow the squat technique as above, but as you come back up to standing, raise your right leg out to the side, squeezing the outer thigh. You can overload by adding a 1 kg ankle weight.
Do 12 reps lifting the right leg and then 12 with the left.
Lunges with Rear leg raises
This one's for the front and back of the thigh as well as the butt.
Place your right leg in front and step the left leg way behind. Sink down into a lunge by bending both knees. As you come back up, raise the left leg to the back as high as you can, squeezing the butt. Then go back into the lunge.
Do 12 reps, then repeat with the left leg in the front.
Inner Thigh Adduction
Lie on your back with your legs extended up at 90 degrees. Take both your legs out to the side as far as you can comfortably go. Squeeze the inner thighs and bring the legs in.
Overload by using ankle weights.
Do 12-16 reps.
Paper Plate Hamstring Curls
Get the lovely shape in the back of your thighs!
Lie on your back with knees bent and a paper plate placed under each foot. Extend your legs out as far as you can. Press your heels into the floor and pull your feet in towards you by squeezing the back of your thighs, raising your hips slightly off the floor.
Do 8-12 reps.
Stretch out your muscles after all that hard work.
Hold each stretch for 10-15 seconds.
1. For the back, back of the thigh and butt
Stand and do a toe reach by bending down.
2. Front of the thigh
Stand on your left leg. Bend your right knee and bring the heel into the hip. Then repeat with the left.
3. Inner thigh stretch
Stand with your legs wide apart. Bend your knees. Place your elbows on the inside of your knees and push the knees back as far as they will go.
4. Outer thigh
Stand and cross your right leg over your left foot. Push the left hip out the side and bend down, hanging loose. Repeat with the other leg.
To speed up the process and see results sooner, make a few changes to your eating habits. Cut down your fat intake and increase protein rich foods. Have 5-6 small meals in the day instead of 2-3 heavy ones and eat a light dinner three hours before bedtime.