Define and Tone Your Muscles With These Exercises

We all want great thighs for the summer but don’t want to run miles or spend hours up the gym. With these simple exercises, you can tone muscles and shape your thighs in no time. Soon you will lose a few centimetres. Combine this exercise routine with a healthy diet and plenty of water to see the best results.

Define and tone the muscles

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Has the winter left you with a few extra pounds and cellulite? Make a start on these simple exercises today for great results – fast! Combine your new exercise routine with a low-calorie diet and two or more litres of water a day.

You will soon activate your metabolism and tone your muscles especially in the problem areas like the thighs where fat accumulates. So start work on your leg muscles, burn those calories and look great.

So many women end up dissatisfied with the results of their diet because their body looks thinner but not toned. Dissatisfaction is usually greatest with the legs and bottom area. Instead of giving up on your diet, give a properly designed exercise routine, like the one below, a go.

Exercises to tone and firm muscles

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You should carry out these exercises between 3 and 5 times a week in order to notice the results. Within a few weeks you will see the difference as your thighs and bottom become defined, toned, and cellulite free. They take around 15 minutes to complete. Don’t forget to add a brisk walk or bike ride into the routine.

Squats

Stand with your feet hip width apart. Extend your arms forward and bend your knees gradually as you push out your bottom your thighs are parallel to the floor. Hold the position for a few seconds and stand back up. You should do ten repetitions in a row and rest for a few minutes. 

Repeat this ten times if you can but less if you are struggling. You can also complete this exercise with your back against a wall or with a ball between your back and the wall. Some people like to hold a bar whilst they are completing the squat or hold weights in both hands.

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You complete this exercise by laying on your right side on a mat, blanket, or rug. Support your head in your hand with your elbow on the floor. Raise your left leg as high as you can towards the ceiling steadily, hold for a count of five and then slowly lower down without touching your right leg. Repeat ten times without stopping. Rest and then do another set of ten. Lay on your left side and repeat the exercise with your right leg. A variation of this exercise can be putting weights on your ankles.

Extensions

Lay face down on a mat, rug, or blanket, with your legs extended. Rest your arms on the sides of your body or you can extend them forward. With the help of your gluteal muscles, extend and raise your legs upward, keep them straight for a few seconds and then return to the first position slowly. Complete two sets of ten repetitions for each one.