well nishi,
Your feet should be about shoulder width apart with your knees bent slightly outward and your knees over your toes. Keeping your back as straight as possible and your chin up, bend your knees and slowly lower your hips straight down until your thighs are parallel with the floor.
Once you reach the bottom position, press the weight up with your heels. Be careful and don't lean forward or curve your back. This will stress your back and decrease the effectiveness of the exercise.
Multi Muscle Leg Exercises - Back Extensions:
Thigh exercises like back extensions are excellent for your lower back, glutes and hamstrings.
Lie face down on a back extension bench and lock your ankles in place, or hook them under the roller pad if a footrest is not available. Adjust your hips on the pads so that when you bend forward your back is perpendicular to the floor, but not rounded. Your hips should extend over the edge of the pad. Fold your hands across your chest.
Keeping your head in alignment with your spine lift your torso until your back is perpendicular to the floor. Lifting your torso higher than parallel is unnecessary and may place harmful stress on your back. Reverse the technique to return to the start.
After a few workouts, when the exercise becomes easier, hold a weight plate across your chest to increase resistance.
Do not, however, place any weight on your head or neck or this could result in injury.
Multi Muscle Leg Exercises - Ski Squats:
Place your feet shoulder width apart, about two feet out from the wall and lean your back against the wall. Bend your knees to a half squat position. This is position one. After 10seconds, lower down to position two, about two inches lower. After another 10seconds, lower another two inches down to position three. This equals one rep.
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Multi Muscle Leg Exercises - Straight Leg Dead-lifts:
This exercise will work your hamstrings, glutes and lower back. Grab onto a barbell with both hands using an overhand grip, stand up straight with your hands and feet shoulder width apart.
Keeping your legs nearly locked, bend forward at the waist until your upper body is almost parallel with the floor, keep your back straight and your eyes looking straight ahead. The barbell should be hanging at arm's-length below you.
Continue to look straight ahead and keep your back straight as you use the muscles in the back of your legs to return to the starting position. Be careful and try not to hunch your back or lean backwards as this can increase your risk of back injury.
Keep your back fairly straight throughout the exercise. Looking straight ahead of you will help you keep your back straight.
Single Muscle Leg Exercises - Lying Or Seated Leg Curls:
For thigh exercises like hamstring curls you can use either a seated or lying down hamstring machine. In this case, we are going to use the lying down machine to explain the exercise.
To begin this exercise, lie face down on the leg curl machine and hook your heels under their roller pads. Your legs should be stretched out straight so that the pads rest on the back of your ankles. Grab onto the handles under the bench for support.
Remaining flat on the bench, curl your legs up until your hamstrings are fully contracted. Release and lower the weight slowly back to the starting position. As with all thigh exercises, you need to concentrate on using a full range of motion.
The exercises for your thigh muscles listed above will indeed do the job for you. These upper leg exercises will tone, firm and burn a tremendous amount of fat cells.
But remember, you need a complete fitness & exercise program. With the one mentioned above you'll define and separate your thigh muscles, creating the sexiest thighs you could imagine.
This fitness & exercise reveal
Answered by
Priyanka C
, an ibibo Master,
at
5:22 PM on January 27, 2009
