Oct 242014
 

7 Thigh Thinning Workout Moves in 7 Minutes

thigh thinning workoutAfter you warm up do each thigh thinning workout move for 45 seconds work, rest for 15 seconds in between each exercise. Take a quick water break with 1 minute of rest and repeat this thigh thinning workout 1 or 2 more times.

1.  Sumo Squats
Make it a challenge lift up on your toes as you straighten your legs

  • Stand with feet wider than shoulder distance apart, knees soft, toes pointed slightly outward & abdominals tight
  • Hold 1 dumbbell with both hands, arms extended toward the floor, look straight ahead & squat down as far as possible or until thighs are parallel to floor, keeping knees over ankles & in line with toes
  • Exhale & straighten legs to return to starting position
  • Continue until all reps are complete

2.  Bridge
Make it a challenge put a medicine ball under your feet

  • Lie on back with feet flat on floor hips distance apart, knees bent aligned over ankles, arms by your side with palms facing up
  • Contract abdominals and lift hips off the mat so knees, hips & shoulders are in a straight line, squeeze gluts and hold for a second then lower hips to close up not touching the floor
  • Continue raising and lowering hips until all reps are complete

3.  Cardio Lunges
Make it a challenge, hold light weights in your hands

  • Begin standing in a neutral position – feet hips distance apart, knees soft, abdominals tight & chest lifted
  • In a continuous motion, ¼ squat down placing hands on knees, quickly standing up while raising arms straight above head, quickly ¼ squat down placing hands on knees again, then simultaneously place hands on floor on the outside of your feet & extend left leg straight back, return to ¼ squat with hands on knees
  • Continue movement alternating extending legs straight back

thigh thinning workout4.  Walking Abductors / Adductors
Make it easier eliminate the Squat

  • Secure tube under feet & hold each end
  • Begin by taking a big step to the right with right foot,
  • Do a squat, keeping knees over ankles, abdominals tight and chest lifted
  • Take a smaller step to the right with left foot – your feet should be hips distance apart
  • When side stepping keep hips & shoulders upright and facing forward with knees soft and abdominals tight
  • Repeat big side step to the right with right foot, squat & small side step with left foot until all reps are complete
  • Switch sides & complete same number of reps

5.  Bulgarian or 1 Leg Lunge
Make it a challenge, hold 1 weight on the same side as the stationary leg

  • Stand on left foot with back to bench, position top of right foot on bench, hands on hips (if necessary hold on for added stability)
  • Bend left knee to lower body down as far as possible, keeping your knee directly over your ankle with back straight, chin up & abdominals tight
  • Exhale & extend knee to return to starting position
  • Continue bending & extending knee until all reps are complete, switch sides and complete same number of reps

6.  Repeat Bulgarian or 1 Leg Lunge with opposite foot up

7.  Jumping Jacks
Make it a challenge place a light weight circle band around your ankles

  • Begin standing in a neutral position – feet hips distance apart, knees soft, abdominals tight & chest lifted
  • Simultaneously jump feet out to the sides wider than hips distance while raising both hands out to the sides and over head
  • Jump back to return to starting position

Be Fit, Be Healthy, Be Happy!

Thigh Thinning Workout