Ways to Get Shapely Buns and Thighs
If you could only do one exercise to improve the strength and tone of your legs and thighs, it would be the lunge.
The lunge is an amazing exercise that strengthens everything from your rear to your calves.
However, if not done correctly, it can also cause painful and long-lasting injuries.
While your legs and thighs will benefit from walking, elliptical training, and other aerobic exercises, women over 40 also tend to develop little pockets of inner thigh fat thanks to hormonal changes and metabolism changes.
To firm legs, thighs and buns so you can feel good about wearing shorts in the summer, there are several exercises you can do in addition to lunges.
To do lunges, you should stand with your back straight.
One leg should be forward, the other should be back.
Try to split your weight evenly between your legs and thighs.
Make sure you keep your abdomen muscles pulled in and don't lock your knees.
To perform the lunge, slowly ease your hips back slightly and squat down on one knee.
Go only as far as your body will comfortably let you, then stand back up into your starting position as slowly as you went down.
To specifically focus on your inner legs and thighs, lay on your side on the floor.
Use your hand to help support you and cross your top leg over and rest it on the floor in front of you.
Lift the lower leg off the ground - you only need to lift it slightly - doing multiple reps of ten.
Roll over and repeat with the other leg.
To focus on outer legs and thighs, lay on your side with your feet straight out.
Slowly lift your top leg up until it is at a 90 degree angle with your body, then lower slowly.
Repeat multiple reps of ten on each leg.
Finally, to firm your rear and your hamstrings, get on your hands and knees.
Slowly lift one leg up and behind you as though you are trying to get your foot to touch the back of your head.
Return to the starting position and repeat.
Do multiple reps with both legs.
Remember, if you have not been exercising, it's best to check with a physician.
Start your new routine slowly.
Your muscles will be stiff and sore in the beginning, but you should relish that feeling as a sign that you are improving your body and your physical and mental health!
The lunge is an amazing exercise that strengthens everything from your rear to your calves.
However, if not done correctly, it can also cause painful and long-lasting injuries.
While your legs and thighs will benefit from walking, elliptical training, and other aerobic exercises, women over 40 also tend to develop little pockets of inner thigh fat thanks to hormonal changes and metabolism changes.
To firm legs, thighs and buns so you can feel good about wearing shorts in the summer, there are several exercises you can do in addition to lunges.
To do lunges, you should stand with your back straight.
One leg should be forward, the other should be back.
Try to split your weight evenly between your legs and thighs.
Make sure you keep your abdomen muscles pulled in and don't lock your knees.
To perform the lunge, slowly ease your hips back slightly and squat down on one knee.
Go only as far as your body will comfortably let you, then stand back up into your starting position as slowly as you went down.
To specifically focus on your inner legs and thighs, lay on your side on the floor.
Use your hand to help support you and cross your top leg over and rest it on the floor in front of you.
Lift the lower leg off the ground - you only need to lift it slightly - doing multiple reps of ten.
Roll over and repeat with the other leg.
To focus on outer legs and thighs, lay on your side with your feet straight out.
Slowly lift your top leg up until it is at a 90 degree angle with your body, then lower slowly.
Repeat multiple reps of ten on each leg.
Finally, to firm your rear and your hamstrings, get on your hands and knees.
Slowly lift one leg up and behind you as though you are trying to get your foot to touch the back of your head.
Return to the starting position and repeat.
Do multiple reps with both legs.
Remember, if you have not been exercising, it's best to check with a physician.
Start your new routine slowly.
Your muscles will be stiff and sore in the beginning, but you should relish that feeling as a sign that you are improving your body and your physical and mental health!
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