Toning Thighs and Bum.....please Answer...?!
Question: Toning Thighs and Bum!.!.!.!.!.please Answer!.!.!.!?
Can you please give me some great excersises that can tone my thighs and bum, please!!!!
Something easy and not too hard to do and when will i see results, also how many times should i be doing them!
Thanks!!
Also, please offer any other related advice!!!! 12 points innit for you!!! :DWww@Answer-Health@Com
Something easy and not too hard to do and when will i see results, also how many times should i be doing them!
Thanks!!
Also, please offer any other related advice!!!! 12 points innit for you!!! :DWww@Answer-Health@Com
Answers:
You can do these with dumbells at home or in the gym, and they will give you good results!. If you don't have dumbells at home, grab a couple of cans of corn, or a couple of milk jugs!. Do these twice a week, and get at least 30 minutes of cardio work in 5 times a week!.
Squats: Feet apart, squat down until the tops of your thighs are parallel to the floor, then return to standing!. This is one repetition!. Do 4 sets of 8 to 12 repetitions!.
Lunges: Standing with your feet together, step forward with your left leg!. The step should be long enough that you can then lower your right knee to the floor (without actually touching the floor)!. Then return to your starting position by pushing through your heel of your left foot!. This is one rep!. Do 4 sets of 8 reps with each leg!.
Belgian lunges: These are a variation of the lunge, and you can do it standing by a bench or chair!. Stand with the bench or chair behind you (about a leg's length behind you)!. Reach back with your right leg and rest your right foot on the bench!. This is your starting position!. Now lower yourself with your left leg until the top of your left leg is parallel to the floor!. Return to your starting position!. This is one rep!. Do 4 sets of 8 reps with each leg!. These are great for your hips!.
Do lunges on Day 1 of your workout, Belgian lunges on Day 2!. Do squats both days, but don't go heavy - you don't want to overtrain the muscles!. You'll wind up injured!. Start off with really light weight for the first couple of weeks, or you'll be too sore to walk, and want to quit!.
Do whatever cardio work you like: biking, running, walking, swimming, stair master, eliptical, or get into aerobics!. Just have fun with it!Www@Answer-Health@Com
Squats: Feet apart, squat down until the tops of your thighs are parallel to the floor, then return to standing!. This is one repetition!. Do 4 sets of 8 to 12 repetitions!.
Lunges: Standing with your feet together, step forward with your left leg!. The step should be long enough that you can then lower your right knee to the floor (without actually touching the floor)!. Then return to your starting position by pushing through your heel of your left foot!. This is one rep!. Do 4 sets of 8 reps with each leg!.
Belgian lunges: These are a variation of the lunge, and you can do it standing by a bench or chair!. Stand with the bench or chair behind you (about a leg's length behind you)!. Reach back with your right leg and rest your right foot on the bench!. This is your starting position!. Now lower yourself with your left leg until the top of your left leg is parallel to the floor!. Return to your starting position!. This is one rep!. Do 4 sets of 8 reps with each leg!. These are great for your hips!.
Do lunges on Day 1 of your workout, Belgian lunges on Day 2!. Do squats both days, but don't go heavy - you don't want to overtrain the muscles!. You'll wind up injured!. Start off with really light weight for the first couple of weeks, or you'll be too sore to walk, and want to quit!.
Do whatever cardio work you like: biking, running, walking, swimming, stair master, eliptical, or get into aerobics!. Just have fun with it!Www@Answer-Health@Com
First though, you need to have a good stretch!. When you perform the stretches below, hold each one for 10 to 30 seconds and gradually increase to 45 to 60 seconds!. Perform 2 or 3 sets, and if a stretch is extremely painful or makes your toes or fingers go numb stop at once!.
# Stand tall with your feet shoulder-width apart and reach your arms up towards the sky!.
# Spread your arms out to the side so your hands are level with your shoulders, then clasp your hands together behind your back and gently lift up and away from your bum!.
# Next, steady yourself by holding on to a wall or a chair with your left hand while you grab your right foot with your right hand!. Pull your foot gently toward your buttocks and keep your knee pointing down toward the ground!. Repeat on the opposite side!.
# Sit on the floor cross-legged with a mat, rug, or large towel underneath your bum!. Straighten out your left leg and grab your foot, or the ball of the foot if possible, with your left hand!. Keep your right leg bent with your right sole facing your left inner thigh!. Gently pull your left toes in towards your body!. Repeat on the opposite side!.
# Lie down on your back with your right leg bent and your foot flat on the floor!. Then, lift your left leg up and towards your chest while keeping it as straight as possible!. Next, bend your left leg and grab the back of your left thigh with your hands interlocked!. Pull your left leg in toward your chest, then repeat on the opposite side!.Www@Answer-Health@Com
# Stand tall with your feet shoulder-width apart and reach your arms up towards the sky!.
# Spread your arms out to the side so your hands are level with your shoulders, then clasp your hands together behind your back and gently lift up and away from your bum!.
# Next, steady yourself by holding on to a wall or a chair with your left hand while you grab your right foot with your right hand!. Pull your foot gently toward your buttocks and keep your knee pointing down toward the ground!. Repeat on the opposite side!.
# Sit on the floor cross-legged with a mat, rug, or large towel underneath your bum!. Straighten out your left leg and grab your foot, or the ball of the foot if possible, with your left hand!. Keep your right leg bent with your right sole facing your left inner thigh!. Gently pull your left toes in towards your body!. Repeat on the opposite side!.
# Lie down on your back with your right leg bent and your foot flat on the floor!. Then, lift your left leg up and towards your chest while keeping it as straight as possible!. Next, bend your left leg and grab the back of your left thigh with your hands interlocked!. Pull your left leg in toward your chest, then repeat on the opposite side!.Www@Answer-Health@Com
One exercise that I have had significant results with is something I learned from my cousin!. All you do is lay on the floor with your leg up on something (a chair, for example) so that is forms a 90 degree angle!. Put your hands on the ground at your sides and lift your pelvis!. I do two sets of 15 every night!. For your thighs, wall sits work very well!. To do this, rest your back against a wall and sit against it like you are sitting in a chair!. Hold this for 30 seconds at first, then, once your strength increases, you can build the time up to 45 seconds, 60 seconds, and so on!.Www@Answer-Health@Com
squats and lunges!. do them until it hurts and do them daily!. you will defintaly feel the pain and see results!. they are soccer work outs!.Www@Answer-Health@Com
stairs or squats!!!!! :)Www@Answer-Health@Com