8 thigh exercises that help to develop and tone the region

Toning the body is one of the goals that lead women to start physical activities, in addition to improving mental health and balance. A much worked area for strengthening is the legs. To help you in this mission, personal trainer Bruna Barbosa (CREF 047836-G/RJ) has selected thigh exercises that can be done at the gym or at home. Check out!

8 exercises to get the thigh of your dreams

Before starting any bodybuilding exercise, Bruna remembers that it is very important to consult a professional. Only he/she will put together a workout that considers not only the student’s goals, but also his/her physical condition.

According to the personal, the teacher will evaluate factors such as posture and make the anamnesis, a questionnaire about possible pain, complaints and other important information for the assembly of the training and that can only be done by a professional in physical education. . In this way, “avoiding the risk of injuries and errors in the execution of the movement”, he adds. Below, check out the instructions of the staff:

1. Horizontal leg press

According to the teacher, this is one of the thigh exercises recommended for beginners and should be done at the gym. Just place your feet parallel on the device and push, as shown in the picture.

2. Hip flexion with shin guard

Bruna explains that this is a unilateral movement and performed standing. With the shin guard on the ankle, the student must raise and lower the knee.

3. Extension chair

Also suitable for beginners, this machine “is specific for the quadriceps musculature”, says the personal. Just sit down and extend your knees, she teaches.

4. Advance

“Standing, advance one of the legs forward and return to the starting point”, teaches the physical education professional.

5. Free Squat

Bruna explains that this exercise consists of leaving the feet open and parallel, squatting and lifting.

6. Sumo Squats

Almost like the previous one, the sumo squat only changes the position of the feet, which should be “slightly abducted”. And for those who don’t know what it means, the teacher clarifies: “the toe rotated outwards”, she says.

7. Isometric squat

“Squatting position, stopped for a few seconds”, says Bruna.

8. Jump squat

This thigh exercise consists of starting in a squat position and then jumping.

All the aforementioned exercises also serve to thicken the thigh and sagging. Bruna Barbosa says that to meet these goals, just use a load, as this increases muscle mass and tone.

Thigh exercises you can do at home

If you like the feeling of a collective class, with the teacher talking to you, the videos below will teach you how to apply the exercises indicated by the personal. Follow:

How to work the inner thigh

In this video, the physical education teacher puts together a series of three exercises to develop the inner thigh. She takes the class with you, indicating the sensations she must have to know if she is being effective.

no-load squats

Here, the professional does the squats mentioned in this text without adding weight: sumo, free, isometric and jumping. The workout lasts only 5 minutes, ideal for between appointments.

Bonus: glute workout

In this one, the exercises done by the teacher help to tone the glutes too! It’s also a quick workout and ideal for those who don’t have much time and want to exercise.

Standing hip flexion

This video teaches only the hip flexion indicated by Bruna. However, the professional uses a tape instead of the shin guard – both have the same function. Enjoy that it’s a short video and add it to other workouts seen here!

“Bodybuilding is one of the most relevant physical activities for those looking to gain muscle mass. It is also important in the physical and functional rehabilitation of joints, preventing and treating musculoskeletal injuries and diseases. It also helps in increasing basal caloric expenditure, cardiorespiratory improvement, among other benefits”, concludes Bruna Barbosa.

Did you get excited to do a physical activity? Also enjoy these tips on exercises for beginners that you can do without leaving home!