Jan 052015
 

Better Balance and Thinner Thighs with Abductor Leg Lifts

It is easy to get better balance and thinner thighs with this exercise of the week. Using an exercise tube or band is a great way to change up the resistance in any exercise. Working your Abductor (outer thigh) muscles with an exercise tube forces you to also focus on better balance and control. Keep the pace slow and steady as you perform each rep, controlling the resistance as you bring your leg back to the starting position. Increase the intensity for better balance and thinner thighs by 431 - Abductor Leg Lifts w/ tubestanding on a Yoga block, Bosu or stability disc. Remember the more tension on the tube the harder the exercise. CLICK HERE for all the details and start working on better balance and thinner thighs today.

Be Fit, Be Healthy, Be Happy!

Feb 172014
 
thin thighs great glutesSide Squats

Love this leg exercise because when you step to the side you are also targeting your abductor or outer thigh muscles!  If you don’t have a 262-side squatsbarbell simply hold a dumbbell or other weight at chest height!  Always remember to use good exercise technique. CLICK HERE to view the proper form!

Be Fit, Be Healthy, Be Happy! ~Tanya

May 072012
 

Yes you can have toned defined arms, sculpted abdominal muscles, thin thighs and a strong back!  It is going to take some hard work on your part but if you incorporate at least 3 strength training days per week into your schedule and keep up with your cardio – you can do it!  The thing that is important to remember is not to over do your exercising, more is not always better.  Rest time between sets and rest days between workouts are equally as important as the workout itself.  When you train with weights and resistance you are actually creating tiny tears in your muscles and breaking them down.  It is the rest time and the rest days that refuels and allows your muscles to rebuild and repair and it is actually that rebuilding and repairing that create the toned, sculpted muscles you want.  Make sure you are eating a balanced diet that includes protein, fats and carbohydrates.  It is a good idea to eat a small snack of protein and carbohydrates 45 minutes before you exercise and another small snack within an hour after you are done exercising.

When it comes to exercising the more you know the better the results.  First, always check with your doctor before beginning any exercise program.  Begin every exercise session with an easy warm up with activities such as; walking or easy jogging for at least 8 to 10 minutes. The reasons are easy to understand, you slowly increase your heart rate, warm up your muscles and get the blood flowing to prepare you body for more strenuous exercise.  Finally, end each workout with an easy cool down and stretch routine.

Follow these exercise specifics and you will have lean sculpted muscles in no time.

  •  Incorporate 3 to 4 full body strength training workouts per week on non consecutive days
  •  Complete 3 to 4 sets of each exercise
  •  Complete 8 to 12 reps of each exercise in each set
  •  Rest for 30 to 90 seconds between sets
  •  Lift moderate to heavy weight
  •  Exercise at a moderate to high intensity
  •  Include cardio training 5 to 6 days per week for 30 minutes to 1 hour

When selecting your weight make sure it is heavy enough so that the last couple of repetitions in each set are very challenging.  A good rule of thumb on when to increase your weight is if you can comfortable complete 2 extra repetitions in your final set.  Remember to always use proper exercise form and technique and always listen to your body, if something hurts or does not feel right, stop right away!

Be Fit, Be Healthy, Be Happy!  ~ Tanya

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