These exercises to tone your bottom and thighs can really
make a difference that you will notice. Just imagine how great
you could look in your favourite pair of jeans or
showing off your legs in a dress.
Squats
Stand with your back against a wall, with your feet comfortably
apart - about ½ a pace away. Slide your back down the wall, bending
your knees as far as is comfortable for you. Keep your heels on the
floor and hold the position for 10 seconds before sliding back up
the wall. Rest, then repeat 3 times.
Leg extension
Use your bottom stair at home or at work as a stepper. Spend 10
minutes each day alternating feet up and down the step, changing
speed throughout. Focus on toning your calves by facing up the
stairs with your heels over the edge; use the banister or wall for
balance and raise up onto the balls of your feet 10 times.
Rest, then repeat.
Done daily you will soon notice a difference in your fitness and
muscle tone.
Everyday exercises
The stairs are built in thigh and bum toning equipment. Find
time today to go up and down the stairs 5 times (sets) at your own
pace; for optimal fitness you should be slightly out of breath by
the end of the second set. Keep at this level for the remaining
sets.
The gluts
Work the gluteus muscle - that's your bottom - by flexing and
tightening as hard as you can and holding for 10 seconds before
relaxing. Repeat until tired.
This 5 minute exercise can be done anywhere - the car, on the
bus, or even while watching TV.
Squeeze as you sit
Whenever you are sitting today, sit tall and squeeze your thighs
together as hard as you can (a soft ball between the knees is good
practice), holding for 10 seconds. Relax, then repeat up to 5
times.
This is great for toning the inner thighs. If done daily you'll
soon notice a difference in how many reps you can do.
Leg raises
Tone the front of your thighs with this exercise: sit on a
dining chair with your back straight, your upper legs entirely on
the seat and your hands resting on your thighs. Slowly raise your
lower legs till your legs are straight in front of you then lower
your feet slowly back to the floor. Repeat 10 times.
Try to repeat this exercise 5 times throughout the day.
Knee lifts
Next time you're waiting for the kettle to boil in the morning,
stand far away from the kettle and hold onto the work surface with
your right hand for balance and lift your left knee up towards your
chest then lower it back down only slightly and lift as high as
possible again. Repeat 20 times. Don't forget the right leg, using
your left hand for balance.