‘Urgh, I have SUCH fat legs’ said pretty much every woman at some time or another. Thighs are one of our least favourite body parts, and although there’s a lot to be said for the power of dark denim jeans or a well-fitting midi skirt, wouldn’t it be nice to stride around, from the bedroom to the beach, with nothing but love in our hearts for our thighs?
Thighs can be one of the trickest areas to tone, and if you don’t have access to a gym with specialised machines it can feel almost impossible. But we’re here to tell you that there are some exercises you can do to target pesky leg fat without stepping foot in the gym. Heck, you could do it in your front room if you want to!
If you’re looking for how to lose weight on your thighs, then the usual rules apply: get lots of regular exercise and eat a balanced diet. But if you want to tone your thighs to be sleek and strong, there are a few targeted exercises you can try to make sure you get guaranteed results in just one month!
Nutracheck Fitness Expert Kelly Marshall has devised a 30-day wobbly thigh challenge that aims to target every muscle (including your hamstring and quadriceps) to change the shape of your thighs. By combining static training alongside a movement-based style of exercise, you’ll be having the maximum effect on your thighs in just 30 days.
What does the plan involve?
The format for the 30-day Wobbly Thigh Challenge follows three days of work followed by a day of rest, to allow the thighs to recover (on the rest day you should ideally incorporate stretching to aid recovery!).
Each day focuses on a different exercise which targets the different parts of the thigh muscles in unique ways – so they are constantly overloaded!
Each four-day cycle looks like this:
Day 1: Isometric wall squat hold and forward to backward lunges
Day 2: Isometric wall squat hold and lateral duck walks
Day 3: Isometric wall squat hold and air squats
Day 4: REST
Getting started with the exercise plan couldn’t be easier, all you need to do is download your own 30-day wobbly thigh challenge using the link below, print it off and stick it up somewhere that will motivate you to do your daily exercise.
Kelly shows you exactly how each of your wobbly thigh exercises should look:
1. Isometric wall squat hold
Start by standing against a wall with your feet out in front if you (shoulder-width apart). Ensure your shoulders are flat against the wall, then slowly lower your body, sliding down the wall till you make a 90 degree angle at the hip and knee.
At this point check your knees – if they are going forwards over your toes then you need to move your feet forwards! Once in the right position, with weight through your heels, shoulders and bum touching the wall, tummy tight… start counting!
2. Forward to backward lunges
Take a big step forward with your left leg and bend both knees so you create a forward lunge – both knees should be 90 degrees and the heel of your back foot should be lifted. Once the back knee has touched the floor then push back with your front leg to return to the start position. Then perform the backward part by taking a big step backwards (again with the left leg).
Your body should adopt the same position as the forward lunge – knees at 90 degrees and the back heel off the floor. A forward and backward lunge with the same leg equals one repetition!
3. Lateral duck walks
With your weight in your heels, push your bum back and bend your knees to adopt a squat position. With your tummy pulled in, maintain this low squat position while taking controlled side steps.
Keep the feet facing forwards and imagine you are transversing under a low ceiling. Take the relevant number of side steps in one direction before heading back the other way for the same number of repetitions. Only once you have done the reps can you stand back up. Prepare for a thigh burn!
4. Air squats
With feet shoulder-width apart, push your bum back and bend your knees to lower towards the floor. Hold your arms out in front of you to aid balance and allow you to squat lower.
Aim to squat as low as feels comfortable – the optimum would be when your thighs reach the point where they are parallel to the floor. From here clench your butt to stand back up and repeat for the set number of reps.
We’d love to know if you’re going to take The 30-Day Wobbly Thigh Challenge, and for you to keep us posted with your progress! Either leave us a comment below or visit our Facebook page to share your exercise experiences. Good luck!
Kelly Marshall, Nutracheck Fitness Expert says ‘It’s true that you can’t out-train a bad diet. To get the maximum benefit from your wobbly thigh plan, you need to make sure your nutrition is as focused as your exercise. The Nutracheck App is a must-have tool if you want to monitor your diet and track your calorie intake’.
If you are trying to lose a few pounds as well as tone up, the Nutracheck calorie counter App and website can help. Enter all the activity you do in the exercise diary and see how many calories you’ve burn. Record everything you eat in the Nutracheck food diary – the App is super-fast to use – and get the balance right to lose weight.