Exercises on the front of the thigh for girls: for weight loss, strengthening, stretching. Effective home and gym. Video

Keeping your figure in great shape is not an easy task, but quite achievable. Problem areas require special attention and efforts to create a chiseled silhouette in women. One of these zones is the hips, from which extra pounds go away with difficulty. To achieve a beautiful and toned thigh, it is recommended to perform special sets of exercises on the front of the thigh.

Training Basics

So that physical activities bring the maximum effect and benefit to the body as a whole.

You should follow some of the training recommendations:

• Before starting training, you should objectively assess the physical state of your body (if you feel unwell, it is better to postpone training for a while, since it will not bring any benefit, but it can do harm).
• It is obligatory to control the pulse and breathing during the whole lesson. The heart rate should not exceed the limits of the norm permissible for a particular age category and level of physical fitness.
• It is important to adhere to the drinking regime during training (you need to use purified drinking water without gas).
• You should not eat immediately before training (at least 1.5 hours should have passed since the last meal).
• Exercise should be regular. The optimal number of workouts per week is from three to five.
• It is recommended to start each workout with a warm up and end with a cool down.

Warm up

Before embarking on intense exercise, you need to warm up. This is necessary in order to avoid injuries during training (sprains, muscles), as well as to prepare the cardiovascular and respiratory systems for active work.

To warm up, it is enough to perform 10-15 exercises, 10-12 repetitions each. Particular attention during warm-up requires those muscle groups on which the most intense load will be exerted when performing the main set of exercises.

In this case, these are the muscles of the legs.

1. Starting position number 1: feet shoulder-width apart, arms along the body. You should take a deep breath, while raising your hands up, then exhale slowly, fully, while your arms are gradually lowered down.
2. Head tilts to the side.
3. Head tilts back and forth.
4. Circular movements with the shoulders.
5. Starting position number 2: feet shoulder-width apart, arms bent at the elbows, located in front of the chest. It is necessary to alternate the retraction of the arms, bent at the elbows (with a return to their original position), with the retraction of the straight arms back (they return to their original position).

   

6. Starting position number 3: feet shoulder-width apart, hands on the belt. The body bends to the sides.
7. Bends forward and backward.
8. Starting position number 3: Perform deep lunges to the side alternately with each leg. When performing the exercise, you need to ensure that your back is straight.In the lower position, the heels are not lifted off the floor, the feet are placed parallel to each other. The lunges are performed slowly, without jerking.
9. Forward lunges.
10. Circular rotation of the body in each direction 5-8 times.
11. Circular rotation of the feet clockwise and counterclockwise for 10-15 seconds. with each leg.
12. In a standing position, put the right foot on the heel in front of you. Pull the sock towards themselves, hold this position for 10-15 seconds. Change your leg.
13. From a standing position, smooth downward bends are performed, trying to touch the floor. In the lower position, they linger a little, then return to their original position. Legs during exercise do not bend at the knees.

Hitch

After intense exertion, it is not recommended to end the workout abruptly; it is necessary to allow the body to smoothly reorganize to its normal mode of operation. The main task of the hitch is to bring the pulse, respiration and body temperature to normal values.

To do this, you should perform exercises from the cardio group for 5-7 minutes (for example, light jogging or walking in place). When your heart rate and breathing are normal, it is helpful to stretch for 5-10 minutes.

The main part of the workout should be carried out as intensely as possible, but without overloading. If the heart rate exceeds the permissible values, you should reduce the load.

How many sets and reps to do

Exercises on the front of the thigh must be performed in sets.

The number of repetitions of an exercise in one approach should be determined in accordance with:

• level of physical fitness;
• the presence or absence of weighting;
• the complexity of the exercise being performed.

Without dumbbells, the number of repetitions in each approach varies from 15 to 25 times. With the addition of dumbbells, this number is reduced to 5-10 times.

Best Front Thigh Exercises

During training, you must monitor the correctness of each exercise. Weighting is added gradually.

Dumbbell Squats. Starting position: feet shoulder-width apart, arms with dumbbells (total weight up to 5 kg) are lowered down. Keep the dumbbells parallel to the floor.

Exercise technique:

1. On inhalation, the pelvis is lowered down to the position of the hips parallel to the floor.
2. The support falls on the heels.
3. In this position, you need to strain the muscles of the thighs as much as possible and linger for a few seconds.
4. Then, exhaling, they return to their original position.

Stepping onto the support. To perform this exercise, you will need a special fitness platform or any improvised tool that can replace it, for example, a step or a stool.

Initial position: legs together, back straight, arms down.

Exercise technique:

1. As you exhale, take a step with your right foot onto the platform, put your left foot on it
2. On inhalation, they go down with their right foot, then put their left foot.
3. After completing one approach, the supporting leg must be changed.

Bulgarian attacks. You will also need a fitness platform to complete this exercise.

Initial position: back to the platform, arms in any position. The right leg, slightly bent at the knee, is put in front of you. The left leg rests on the platform with the top of the foot.

Exercise technique:

1. It is necessary to bend the supporting leg at the knee joint until a right angle forms between the thigh and the lower leg, the thigh is parallel to the floor, the support falls on the heel.
2. Make sure that the right knee during the lunge does not move forward beyond the ankle.
3. Return to starting position.
4. Do one approach, then change legs.

Lying Leg Raise. The exercise should be performed while lying on the floor on a gymnastic mat.

Initial position: lying on your back, hands under the buttocks, legs straight, lower back pressed to the floor.

Exercise technique:

1. On exhalation, raise the right leg up to a right angle with the body.
2. Exhaling, they return to the starting position.
3. After making one approach, repeat the exercise with the left leg.

You can perform leg raises with both legs at the same time, with particular attention to the correct position of the lower back. To enhance the effect of this exercise, you can not lower your legs to the floor after lifting, but keep them at an angle of 10 degrees in relation to the floor.

Leg traction with expander... To perform this exercise, you will need a rubber band-expander, it must be fixed with one edge to the support, and with the other edge attached to the foot.

Initial position: lying on a gymnastic mat with straight legs extended.

Exercise technique:

1. The leg, on which the expander is fixed, is bent at the knee until a right angle forms in the joint.
2. Perform one approach and change the leg.

"Pistol". While doing this exercise, you can hold onto the support to maintain balance.

Initial position: standing on the left leg. The straight right leg is raised above the floor, with the toe pointing up.

Exercise technique:

1. Sit all the way down on the left leg.
2. At the same time, the right leg remains straight and does not touch the floor, the toe looks up.
3. Return to starting position.
4. They do one approach, after which they change the supporting leg.

A set of stretching exercises

Front thigh exercises include more than strength exercises.

Stretching is a very important element of training, it allows the muscles to relax after intense exertion, and also helps to improve the process of breaking down fat in the tissues.

To effectively stretch, and at the same time not harm your health, you need to adhere to the following rules:

1. Classes should be systematic.
2. You should be in the stretching position for at least 10 seconds, gradually this figure can be increased to a minute.
3. Breathing should be calm and even, without delay.
4. Do not stretch the muscles until pain appears. Only muscle discomfort is acceptable, not pain.

Examples of stretching exercises

Stretching the front of the thigh while standing. Starting position: standing on the left leg, with the right hand clasp the ankle of the right leg, bent at the knee.

Exercise technique:

1. Smoothly pull the heel of the right leg to the buttocks, count to 10.
2. Slowly lower the leg down.
3. The exercise is performed with the second leg.

Stretching the front of the thigh in a lunge position. Starting position: standing on the left knee. The right leg, bent at the knee at a right angle, stands on the floor in a forward position, with the heel pressed to the floor. With the elbow of your right hand, you can lean on the right knee.

Exercise technique:

1. The body is fed forward, the pelvis is slowly lowered down.
2. Then, with your left hand, you need to grab the left foot and smoothly pull the heel towards the buttock. Keep your back straight, look forward.
3. The right heel and left knee do not come off the floor.
4. Hold in the stretching position for 10 seconds, then gently lower the foot to the floor.
5. Repeat the exercise with a change of legs.

Stretching the front of the thigh while sitting. Starting position: sitting on a gymnastic mat, legs are bent all the way at the knees and spread them apart. The feet are pulled up to the pelvis as much as possible.

Exercise technique:

1. Trying to touch the floor with their knees.
2. In the maximum position, they are delayed for 10 seconds.

Block of exercises for strengthening the muscles of the front of the thigh

Exercises for the front of the thigh can be grouped into one of the blocks of general training. Regular performance of even a few exercises on this muscle group will allow you to achieve a noticeable effect.

When doing the exercises, you can alternate strength exercises with cardio loads.

The following block exercises are performed on the front of the thigh:

1. Dumbbell Squats (Perform 45 seconds)
2. Step in place (15 sec.)
3. Step on the support (45 sec.)
4. Running in place with a shin overlap (15 sec.)
5. Bulgarian lunges (45 sec.)
6. Jumping up in place (15 sec.)

The block of exercises should be repeated 3-4 times in a circle.

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Dumbbell Exercises

Dumbbells can be used to increase the load on the muscles. If the goal of the lesson is to lose weight or to strengthen the muscles, then the total weight of the dumbbells should not exceed 5 kg. If the goal of training is to build muscle mass, then you can take more weight.

What exercises are effective for losing weight

All of the above exercises are suitable for losing weight, only you need to take into account the fact that for effective calorie burning during exercise, you need to exclude long breaks. It is advisable to conduct classes in non-stop mode or with short breaks (up to 10 seconds). The optimal workout regimen for losing weight will be work in blocks (alternating strength and cardio exercises).

A set of exercises for the gym

When training in the gym, the main thing is not to overdo it with the load and not turn the hips into inflated balls (the only exception is the case when this particular quadriceps shape is the goal).

Exercises for pumping the front of the thigh:

1. Weighted squats.
2. Front squats with a barbell.
3. Hack squats.
4. Press the legs on the simulator.
5. Exercises for leg extension on the simulator.

What you need to work out in the gym

When going to the gym for training, you should take with you:

• purified water without gas;
• comfortable clothes;
• closed shoes;
• hygiene shower;
• towel.

Doing exercises on the front of the thigh does not take much time, but with regular training, a positive result is ensured.

Article design: Mila Friedan

Front Thigh Exercise Videos

Exercise on the front of the thigh:

Exercises for the legs: