What Upper Thigh Exercises Can Be Called Beneficial?

Shapely legs and nice calves have always been important for every woman and now are valued by many men as well. Everyday workouts and simple exercises help to fulfill a primer fitness goal – toned and strong thighs. Upper thigh exercises are multi-joined workouts that target muscles and build strength.

Dumbbell Lunges

This exercise is easily performed either at home or in the office, at the gym or outside. Stand with feet hip-width apart, holding dumbbells. Then take a step forward with the right leg, lowering the hips toward the floor and the left knee toward the ground. The right knee should be bent at a 90-degree level.

Squats

Upper thigh exercises: squats

Photo by keithallison

If you are looking for excellent upper thigh exercises for your muscles, squats are what you need. They can be performed either with a barbell or a fitness ball, targeting quads, calves, hamstrings and lower back. Stand with feet apart and arms hanging at sides. The back should be straight, while you are bending your knees to squat. Hold briefly and then return to a standing position. In order to protect knee joints from possible injuries, don’t let them extend past toes while squatting.

Thigh Blaster

Here is one more exercise you can easily carry out by yourself. Stand facing the wall and take hands to the chest level, keeping your head still and firm. Maintaining balance, lift the right leg as high as it is possible and hold it for 5 seconds. The exercise should be repeated nearly ten times.

Thigh Lift

Lie on the left side and prop yourself up with the body weight on the left arm. The arm should remain on the ground. Its lifting can injure the back. Keep your arm folded and bend the right foot five or six inches high. Never jerk the foot. Keep the position for 5 seconds and do the same thing with the opposite leg. Thigh lift exercise can be done with weights added.

Leg Circles

Leg circle exercise is appropriate both for men and women. It is quite simple to be performed at home. Unlike many other exercises, it reduces the risks of injuries.
Lie on the ground and then place arms by sides. Lift the left leg up and place the heel towards the ground and toes to the ceiling. While inhaling, rotate the leg. Rotate the entire leg, and not just your foot. Place the hips firmly on the ground. Repeat the exercise 5 times and exhale, lowering the leg down.

Leg Press

The following exercise can be performed only on a special leg press machine that is found in every gym. Such kind of thigh exercises is especially useful for women, because they usually have knee problems due to placing extra stress on joints.

To perform the leg press exercise, you are to sit on the machine placing feet shoulder-width apart. Bend the knees to a 90-degree angle and then push through your feet. The legs should be extended, while you push the torso backward.

While returning to the starting position, make sure you keep your knees aligned with and behind the toes.

Combining these upper thigh exercises with regular cardiovascular workouts and a healthy diet, you can easily improve your appearance and boost your own confidence.