Wide squats This exercise concentrates on your inner thigh muscles.
Stand with your feet a little wider than your shoulders and then bend till your knees are at a 45 degree angle. Tighten your thighs and hold for 5 sec and stand back up. Keep your back straight for good posture (15-25 times, 2-3 sets).
Lunges During the move both knees will need to be at about 90-degree angles at the bottom of the movement, so adjust accordingly. Hold weights in each hand for added intensity if you wish. Start with your feet together. Step forward with your right leg, keeping your back straight, and bend your knees until your right knee forms a 90-degree angle. Hold this position for a count of five then push back with your right leg and return to start position. (15-25 lunges on each side, 2-3 sets).
Walking Lunges It works your quadriceps, your hamstrings, and the thighs. Start by standing upright, then lunge forward with one leg, but don't let your knee go further than your toe. Then when you get to the bottom of the lunge, use the back leg to get back to the standing position. For starters, it is best to do it without weights, but once you get the hang of it, it can be done with weights, for even better results.
Leg Extensions The leg extension is a good isolated exercise when the purpose is to specifically target the quadriceps muscles. First select your weight and sit on the machine with your legs under the pad (feet pointed forward) and the hands holding the side bars. This will be your starting position. Note: You will need to adjust the pad so that it falls on top of your lower leg (just above your feet). Also, make sure that your legs form a 90-degree angle between the lower and upper leg. Using your quadriceps, extend your legs to the maximum as you exhale. Ensure that the rest of the body remains stationary on the seat. Pause a second on the contracted position. Slowly lower the weight back to the original position as you inhale, ensuring that you do not go past the 90-degree angle limit. Repeat for 12-15 reps.
Hamstring Curl This exercise helps tone up your hamstrings. Lie down on a yoga mat on your stomach, and keep your legs and feet together at all times during this exercise. Wear an ankle weight on each leg (approximately 3-5 pounds each). Start by having your legs and feet on the ground, and then bend your legs at the knees and bring them to your hips as close as possible. Hold for 10 seconds, and then bring them back down, but, do not let your feet or legs touch the ground. Repeat 10 times for each set, doing three sets continuously every day.
Outer and Inner Thigh Kick Stretch Stand holding the back of a chair. Press your shoulder blades back and down. Come up onto the ball of your left foot, and lift your right leg. Keeping your abs pulled in, bring your right leg across your body, in front of your left. Now, swing it back out to the right, keeping your toes turned out. Use momentum to swing through your leg as you fire through your left glutes. Do 10 reps. Be sure to keep both hips facing forward. Come onto the right leg and repeat for 10 more reps, again making sure your hips are facing forward.
