Our thighs are an area of our bodies that we just can’t ignore. For one, our thighs are prime real estate for our bodies to store excess fat. (Huge bummer.) As we are plunging into the depths of the Holiday season (where we are all too tempted to over-indulge in another slice of fruit cake and another glass of egg nog), I thought it would be pivotal to have a great thigh workout that you can do anytime to help keep your legs nice and toned. Think of this workout as your secret weapon against all of those Holiday pies. :)
Know Before You Go
Do a 10-minute warm up before your workout. Walk or jog around your block or in place in your living room, or dance around to 3 of your favorite songs. If you have access to a treadmill, walk at a slow speed (I recommend 3.5 mph) and at a high incline (8.5-9.0). Drink water between each circuit to stay hydrated, and stretch for 10 minutes after the workout.
It’s OK if this workout is challenging for you… if you keep this up just 2x per week, in a month or so this will likely be easy peazy.
-free weights (5 lb, 8 lb), medicine ball, balance ball
Circuit 1 – Do 3x Through
A) The “Hitting A Wall” – Begin by standing in front of a wall, facing away from the wall and holding 5 lb weights at your side. Wedge a balance ball between you and the wall. Walk your feet out slightly and lean your back against the ball. Slowly squat down (the ball will roll down the wall) until your knees are bent at a 90 degree angle and your knees are directly over your ankles. It should look like you are sitting on an invisible chair. As you hold this position for 60 seconds, lift and lower the weights straight overhead.
B) The “Super Squat” – Begin by holding a medicine ball straight overhead with your feet hip-distance apart. With control, lower into a squat. (Don’t let your knees go past your toes!) Slowly return to a standing position. Repeat 12x.
C) The “Lunge-A-Palooza” – Do 15 lunges across the room. As you lower into each lunge, lift 8 lb weights straight overhead. As you come up out of each lunge, slowly lower the weights to just above your shoulders.
Circuit 2 – Do 3x Through
D) The “Balance Buster” – Begin by standing with your legs shoulder-width apart. Extend your arms out in front of you at shoulder height. Tighten your abs. Focus on maintaining your balance and lift your left leg off of the ground and bring it behind your right leg. Your left foot should be off of the floor. Once you’ve found your balance, slowly bend your right knee to do a one-legged squat. With control, slowly return to standing. Repeat 10x, then switch legs and repeat 10x more.
E) The “Steamroller” – Begin by standing with a balance ball situated to the left of you. Lower into a squat and place your left leg on the balance ball. With control, use your left leg to pull the balance ball in towards your body and then push it back away from your body. You should be lowered in a squat the whole time. Repeat 12x, and then repeat again with your right leg and the balance ball on your right.
F) The “Crazy Kick” – Begin in a position as if you are going to do a push up. Then, place both knees on the ground so you are on all fours. Extend your left leg behind you and lift it as high as you can towards the ceiling. Slowly lower your left leg to just above the ground. Repeat 12x, and then switch legs and repeat 12x more.
Circuit 3 – Do 2x Through
G) The “Round ‘N Round We Go” – Begin by laying on your back on your mat with your arms resting at your sides. Your legs should be extended in front of you on the ground. Raise your right leg until it is at a 90 degree angle to the floor. Point your toes to the ceiling and try to extend your leg as much as possible. With control, trace 10 imaginary circles with your toe in a clockwise direction, and then repeat 10 more circles in a counter-clockwise direction. Return your right leg to the ground and then lift your left leg and repeat 10x clockwise and 10x counter-clockwise.
H) The “Gift Of Lift” – Begin by laying on your left side. Bend your left elbow and rest it on the ground. Support your head in your left hand. Rest your right forearm in front of you on the mat. Your right leg should be resting on top of your left. With control, lift your right leg as high as you can towards the ceiling, and slowly lower down to just above your left leg resting on the floor. Repeat 20x, and then switch to your right side and repeat 20x more.
I) Repeat the “Gift of Lift,” except swing your right leg forward, and try to lift your bottom leg (your left leg) as high as you can above the ground. Slowly lower your left leg to just above the ground. Repeat 15x, and then switch legs and repeat 15x more.
Fitness Tip of the Day