thighs and flat tummy

Published on 01/10/2023 - By:

Every woman is looking for what enhances her beauty, attractiveness and makes her feel good about herself.

أفخاذ و بطن مسطحة

Every woman is looking for what enhances her beauty, attractiveness and makes her feel good about herself. Having attractive and tight thighs is one of the goals that every woman seeks to achieve, especially as it gives her more confidence in herself and enhances her femininity.

There are many exercises that should be practiced regularly to tighten the calf muscle and buttocks eliminating the appearance of sagging skin in these areas.

Thighs are areas where fat accumulates in the body, such as the abdomen, This can cause a problem for some people. Besides a healthy diet and willpower, it is important to perform regular exercise and physical activities as they help you maintain a slim and tight body.

Do walking and exercising slim thighs?

It is impossible to slim one area of the body alone through diets only, so doctors and nutritionists stress the need to resort to exercise. In this context, walking is one of the sports that helps to slim down various areas of the body that usually accumulate fat, including the thighs.
At the same time, Walking and other sports that can be done to slim the thighs, It should be accompanied by a healthy and balanced diet based on eating foods rich in vitamins and fat-free.

How to burn thigh fat?

Here are these effective ways to get rid of thigh fat and burn it easily:

  • Hiking: As walking for more than ten thousand steps and doing great effort and exercise for the quadriceps.
  • Regular exercise: Exercises help you strengthen your muscles and burn excess fat around your thighs.
  • Control salt intake: Excessive salt consumption leads to excess water retention in the body, resulting in a feeling of bloating and changing the shape of the body, including the thighs.
  • Hydrate: All you have to do then is drink lots and lots of water.
  • Adequate sleep: Insufficient sleep can lead to an increase in various body fats including thigh fat.

Thigh exercises and tummy tuck

Note: To choose the right weights, you must specify the appropriate difficulty score for you, which is 7 or 8 out of 10 at the end of the last repetition.

First of all: Electric Treadmill

Treadmill Machine

We start our exercise by warming up by walking for 8 minutes on an electric treadmill . Walking is useful in strengthening the heart, improves mood, sleep, Walking with a certain slope rate can also strengthen the muscles of the legs, In general, walking helps to reduce the level of blood pressure, and increase bone strength, And relieves stress.

Common mistakes when using a treadmill are:

  • Lean on the front handle or on the handles on both sides.

Secondly: Internal thigh stretching exercise

Hip Adduction Machine

How do I do this exercise?

  • Sit down and place your back on the pillow with your spine in an upright position.
  • As you exhale, squeeze the pads on both sides of the device and push the legs in.
  • after the pads are close to each other, Carefully return to the starting position.
  • Repeat this exercise from 12 to 15 repetitions for 3 rounds

Common mistakes of this exercise:

  • Back curvature: Consider pelvic position – do not allow the back to arch as this will tilt your hips
  • If you can’t figure out how to change the position of the pelvis while sitting, Try changing the position of the trunk (i.e. leaning forward or pushing your back into the pillow).

Thirdly: Abductor Machine:

How to do this exercise:

  • Start by gathering the pillows together so you can sit and put your feet on the footrests and your knees outside the knee pads.
  • Now move the pillows outwards as comfortable as they are and feel a slight stretch in your inner thighs, this is the starting point.
  • Keep your back on the seat and place your hands on the handles on both sides of the device.
  • Put your knees together again and stop about an inch before it reaches the stacked weight.
  • Redo this exercise 12 for 15 sets for 3 rounds.

Common mistakes for this exercise:

  • Carrying excess weight, which can strain the spine.

Fourth: Leg Curl Machine

Leg Curl Machine

How to do this exercise:

  • Set up the device so that the pads are comfortable for your lower back when sitting on them.
  • put your legs on the padded arm so that it is just below the calf muscles, Set up the lap pillow so that it sits on your thighs just above your knees.
  • Raise your legs so that they are straight in front of you and hold the side handles on the device. pull the padded arm down and back towards you as much as possible with your legs, And continue for a second, Then slowly return it to the starting position.
  • Repeat this exercise 15 repetitions for 3 rounds.

Common mistakes of this exercise:

  • The most common mistake in this exercise is to rush in motion as many lift the weight and then allow it to return too quickly.
  • Choose a light and suitable weight during this exercise.

leg curl

Fifthly: Sumo squats

Sumo Squat

How to do this exercise:

  • Stand with your feet slightly wider than the shoulder, with your feet slightly outward.
  • Hold the weight with both hands.
  • Looking straight ahead, bend at both hips and knees, This ensures that your knees stay in line with your toes. Continue to bend your knees until your upper legs are parallel to the floor. Make sure your back is still within a 45 and 90 degree angle to your hips.
  • Push your heels and stretch your legs back to the starting position
  • Repeat this exercise for 15 repetitions 3 rounds.

Common mistakes in this exercise:

  • Lift only weights that you can carry. Gain weight only when you progress in your fitness level. You can gain weight in a sumo squat only when you are keeping your spine neutral and straight during the exercise.
  • Leaning forward excessively is another wrong move while doing a sumo squat.
sumo squat

Sixthly: Bosu Ball Plank

How do I do a Buso plank?

  • Place the Bosu ball on the floor with the hard end facing you.
  • Hold the handles on both ends of the posso ball with your hands.
  • Take a plank position, taking care to tighten the abdominal and buttocks muscles.

Exercise from 20 to 40 for two rounds

Common mistakes of this exercise:

  • Allow the body to relax, Instead of the body and abdomen remaining tight.
  • Placing hands very close to each other, This forms instability and imbalance in the shoulder joints.

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