Let’s make that dream body a reality! Our 12 week body challenge will change your life.
Lacking the shape of the toned thighs? Train your legs effectively and have an adequate diet and you will have the shape you always strived for.
Toned thighs that do not jiggle is what everyone wants now, but this demands some fat trimming. This won’t happen with dieting alone, you will need to put some effort in training these thighs.
To do this ballet exercise, stand straight with your feet apart and toes turned slightly outwards.
Stand with your feet shoulders width apart and point your feet outwards then start by raising your heels and squat down. Come back to the original position and do not rest your heels on the floor. Do this exercise for 3 sets of 10 reps.
Side Leg Raise
Lie down on one of your sides and stretch both of your legs. Raise your lower leg as much as you can vertically without bending your knees. After reaching your max height, hold for few seconds and return. Do 2 sets of 10 reps for each side.
Lunge with a Twist
Have a shoulder width stance and place one of your legs in front of you. Do a normal lunge by bending your knees and then make a twist in the direction of the leg you are lunging with. Then come back up. Repeat for 10 reps for 2 sets for each leg.
Lateral Leg Lift
Have a hip width stance and put your hands on your hips. Start bending your knees until your hips are parallel to the floor. Pause for few seconds then get back with raising one of your legs as high as you can to the side. Repeat this exercise for 12 times for each leg for 2 sets.
Imprint your spine on the floor and stretch your legs in front of you. Keep your back straight and bend one knee and put your foot on the floor, keeping the other leg in front of you. Left the other leg in front of you and hold for few seconds and then switch. Do 12 reps for each side.
Change your Diet
Count your calories and know that you get fat when you consume more calories than you spend, which is then transformed into fats. Have a balanced diet and stop consuming sugary ingredients and recipes. Eat more proteins and fibers while watch your carbs and fats. Drink a lot of water, around 8 cups per day and eliminate all types of soft drinks and unhealthy snacks.
Putting your body in the state of high heart rate burns a lot of calories therefore burning fats. In order to cope, your body starts taking energy from your glucose arsenal, but with a proper diet, your body does not have sufficient glucose, so your body starts using the stored fats as an energy source.
Do 30 minutes of cardio daily like jogging, running, swimming, taking the stairs, or even having a light walk.