"Whats the best way to tone my thighs?" and 5 other FAQ's answered

  • Working the thighs and the bum is about keeping it simple

  • Don’t do every exercise just do a few, but do them well.

  • Try doing bodyweight squats. progress to weighted squats

  • These are often performed incorrectly / ineffectively, too quickly.

  • If you can REALLY feel the muscles of your quads and glutes contracting then you’re doing it right.

The squat exercise works the quads and glutes as the prime movers.

The exercise is often done too fast and incorrectly; People often balance all of their body weight in their toes, their knees track too far forwards, and their glutes are higher than knees. Sometimes The upper back rounds and they don’t go down very low.

This position puts a lot of stress on the knee joint, people often do this because they are unaware of correct form and technique - this can mean the difference between an effective leg workout and a waste of time.

Practice a squat now, .... Put your feet shoulder width apart, toes can point out by a few degrees if it’s more comfortable.

  1. Ensure you are balancing your weight on the mid foot, or try to emphasise distributing your weight towards the back of the foot as this will encourage you to stop balancing on your toes.

  2. Your posture should be upright, chest out, head looking forward. Slightly arch your lower back.

  3. Let your hips move back, as if you’re going to sit down, your hips go back but your knees don’t go forward too far, they should just track over your midfoot.

  4. As your hips push back your torso will naturally lean forward to counter balance, keeping your weight on the mid foot try not to round your back. Maintain the slight arch in lower back.

  5. You want to squat down so that your glutes (bum) is in line with or even slightly below your knees, or thighs are horizontal with the floor.

  6. Push through the ground around the middle of your foot and contract your glutes to return to standing up tall. Try and feel the muscles working.

A lot of people struggle to do this without falling forwards or putting their weight on their toes. Try doing it bare foot or with a wider stance and find what works.

If you do this slowly, and with full range of motion you will work the glutes (bum) and the quads (thighs) really well. Try and focus on SQUEEZING the glutes as you stand back up, and FEEL the muscle contract more forcefully.

As well as squats and variations of, why not try a glute bridge? Lifting your hips up as high as possible requires you to contract your glutes forcefully. Try 3 sets of 10, with a pause of about 5 seconds at the top of each rep where you really squeeeeze the muscle.

A glute bridge can be progressed by doing it with your feet on a large swiss ball. Under control, try rolling the ball away from you and back towards you, this exercise works the hamstrings and glutes at the same time and is harder than it sounds!

all of these exercises can be progressed by adding weights.

If you are struggling with these movements, or would like some progressions come in to the gym and see me and I will go through it with you one to one. We can also use the leg press, with good technique you can work the same muscles under greater control!

See you in the gym!

-Leia

P.S

Here are 4 other questions which i get asked all the time.

Wont lifting make me bulky?

A guide to including weights into your exercise routine

Read more...

Is fat realy that bad for me?

What we should know about fat and why we need it.

Read more...

How do I train my abs?

This is how you get results from ab training

Read more...

How do I improve my posture?

Bad posture can be painful, heres how to fix it.

Read more...

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