I would like to know how to develop the muscles of the thighs from the outside, and at the same time slim them a little. Is it even possible? For all this, I would like to have strong arms and firmer breasts.
To strengthen the muscles on the outside of your thighs, you should do exercises to move your leg outwards. The best of course is aerobic exercise, such as walking or trail running, cycling, rollerblading or swimming. To have strong arms and a firmer breasts, you can exercise with kilogram or 1.5 kilogram weights, or exercise on machines at the gym. For home use, I suggest three exercises for the muscle groups that you want to strengthen. Perform them in 2-3 series of 12-16 repetitions. Exercise 1 (outer side of the thighs) Lie on your side, straighten one arm and rest your head on it, and place the other arm in front of you. Bend your legs at the knees, lift your upper leg tensing the muscles of the outer thigh and buttock. Do the same exercise with a straight leg. Exercise 2 (outer side of thighs) Stand slightly apart with feet facing outwards. Rest your hands on your hips. Squat by bending your knees and lowering your buttocks until they are parallel to the floor. While straightening your legs, bring your right leg to the side. Return to the starting position and repeat the exercise, this time lifting your left leg. Exercise 3 (outer side of thighs) Attach a rubber band to your ankles. Lie on your back and lift your straight legs upwards. Open your legs to the side by stretching the tape. Exercise 4 (chest) Lie down on your back, take the weights and lift them above your chest, slightly bending your elbows. Open your arms by lowering the weights to the level of your torso and stop the movement for a moment. Return to the starting position. Exercise 5 (chest) Lie down as in the previous exercise. With both hands, grasp the weights and place them over your face. Slowly straighten your arms while pulling them backwards. Return to the starting position. Exercise 6 (chest) Place your hands wider apart than your shoulders on the floor. Bend your legs at the knees. Turn your face down, pull your stomach in, straighten your back. Push yourself into position until your arms are fully extended, then lower your torso as low as possible. Exercise 7 (shoulders andarms) Stand slightly apart, take the weights. Raise both arms slightly bent at the elbows to shoulder level, hold for a while, and then return to the starting position. Exercise 8 (arms) Stand in a lunge, lean forward, take the weight in your right hand and place it over your right hip with your elbow up. Without changing the position of the arm and elbow, raise the forearm, extending your arm backwards. Return to the starting position. Exercise 9 (arms) In the same position, lower both arms alongside your body and turn the backs down. Raise both forearms to shoulder height and return to the starting position.
Remember that our expert's answer is informative and will not replace a visit to the doctor.
Joanna BarcikowskaGraduate of the University of Physical Education in Gdańsk, instructor of physical recreation, pilates and pilates reformer, trainer of the Warsaw Sports Academy and Thera-Band Academy, co-author of ReebokBalancePilates and Reebok Spine programs. Author of many articles on fitness, participant of television programs and promoter of pro-he alth forms of fitness.
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