💃 Sexy Summer Thighs – Tone & Slim Leg Fat Melter! It Works!


This thigh workout blast will tone and shape your legs, destroying cellulite and giving sexy curves.

Flutter Kicks

Flutter kicks are a simple way to give your hip flexors, lower abs and quads a workout.
1. Lie flat on your back on the floor or on a bench.
2. Lift both feet an inch or two in the air.
3. Tense your lower abs to raise one leg.
4. Alternate between raising each leg, lowering them to 1-2 inches above the ground. A flutter kick with both legs counts as one rep.

Garhammer Raise

The garhammer raise may sound strange, but it’s a great exercise for hitting your core.
1. Lie on your back with your arms above your head and your legs extended in the air above you.
2. Keep your core tensed and lower your legs down to a few inches above the ground.
3. Engage your abs whilst your legs are above the floor and raise your legs up with your toes pointed.
4. When your legs are above you, raise your lower back off the floor to bring your toes over your head.
5. Keep your abs tight and lower your legs back down to your start position with them elevated a few inches above the floor. This is one rep.

Swimmers

Swimmers are a great way to work your whole body whilst giving your lower back a workout.
1. Lie on your stomach and squeeze your glutes as hard as you can, raising both legs off the ground.
2. Reach forwards with your arms, keeping your palms facing downwards a few inches above the ground.
3. Lift your alternate arm and leg up into the air, squeezing all of the muscles from your shoulders down to your glutes. This is one rep.
4. Repeat with the other arm rapidly.

Goblet Squat

The goblet squat is a variation on the sumo squat, but without the added difficulty of a barbell. It brings an upper body workout into the squat.
1. Hold a dumbbell, kettlebell or medicine ball in your hands, close to your body. Place your legs just wider than shoulder width apart, with your feet pointed slightly outwards.
2. Perform a squat as you would with a sumo squat, slowly lowering down, pausing a few inches above the ground and then driving up through your heels with your glutes.
3. The further away from your body you hold the weight, the further back you can squat, and the more difficult the exercise will be.

Squat With Lateral Leg Raise

This is a great dynamic movement to hit multiple muscle groups.
1. Hold a dumbbell in each hand, cleaned up to shoulder height. Perform a standard squat, lowering yourself to an inch or two above the ground.
2. Squeeze your glutes and hamstrings to send your torso upwards. As you’re almost standing straight again, lift up one leg to the side, squeezing your glutes, core and hip abductors.
3. Hold your leg at the top for 1-2 seconds before slowly lowering it down again. This is one rep.
4. Repeat for the other leg.

Lunge Jumps

Jumping lunges are another great variation to work on some explosive strength and variety!
1. Stand with your feet hip width apart. Place your hands on your hips.
2. Step forward with one leg, lowering down on the other until your knee almost touches the floor. Your front foot should be directly below your knee.
3. Push up explosively off of your front foot, trusting your knee upwards and pushing upwards off your back leg to jump into the air.
4. Whilst in the air, swap your legs over so you land into a lunge on your other foot.
5. Repeat with the other leg.

High Plank Walk

This one can be a killer! This slowly cranks up the stress on your abs and is more difficult to hold than a standard plank.
1. Get into a high plank position.
2. Slowly walk your hands forward, one at a time.
3. Get your hands as far forward as you can without losing your neutral back position.
4. Hold for 2-3 seconds before walking you hands slowly back to the high plank position. This is one rep.

Reverse Lunge

A great variation on the forward lunge that will help hit additional small muscle groups.
This is performed in a very similar way to a standard lunge.
1. Stand with your feet hip width apart. Place your hands on your hips.
2. Step backwards with one leg, lowering down on the other until your knee touches (or almost touches) the floor. Your front foot should be directly below your knee.
3. Push back off of your back foot and raise up to your initial position. This is one rep.
4. Repeat with the other leg.

Front DB Raise

Front raises will work your trapezius as well as the back of your shoulders.
1. Stand with your feet hip-width apart, holding a dumbbell in each hand by your side.
2. Tense your core and slowly raise one arm up so it is straight out in front of you, with your palm facing the floor. Hold for 2-3 seconds. You should be tensing your trapezius and shoulder as you do this.
3. Slowly lower the dumbbell back to your side. This is one rep.
4. Repeat with the other arm.

Wall Squats

The wall squat is a great way to remove momentum from your squats, concentrating the exercise on your quads and glutes.
1. Stand with your feet hip-width apart, or slightly wider, with your toes slightly pointing outwards. You back should be towards a wall. Make sure your spine is in a straight, neutral position.
2. Your feet should be placed a foot or two in front of a wall (so that at the bottom of your squat, your knees are directly above your feet).
3. Lean backwards against the wall. Squeeze your leg and core muscles as you lower your body downwards. Lower yourself until your thighs are horizontal to the floor. Hold for 2-3 seconds.
4. Continue to squeeze your leg and core muscles are you raise yourself up again. This is one rep.

 


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