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Good Exercises for Back of Thighs?
Okay, I think I may have to bite the bullet and go check out the stairmaster at our rec center.
I really notice some great toning up in my gut area (I refuse to say abs because they are still buried LOL) and my arms especially. However, I am not losing anything along the back of my legs (butt to knee pit).
So, what can I do to work this area out? I was thinking stairmaster, but my front thighs are okay and I don’t want them to bulk up into Hulk mode.
Suggestions?
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21 Replies
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Lunges and straight leg deadlifts work like a dang for your glutes and hamstrings!
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Oh, I like those ones – cause I can do them at home while I am watching TV or something. No sweating, heavy breathing or passing out in front of other people to worry about! https://www.studioveena.com/img/smilies/icon_lol.gif Thanks!
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shoulder bridges are great if you get your hips completely lifted and do pulses up and down about 4" and also hip circles:
http://www.ehow.com/video_2365386_shoulder-core-muscle-toning-strength.html
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SWISS CURL
https://www.studioveena.comhttp:://www.oxygenmag.com/content/oxy113/training_2_swiss.jpg
Target Muscles: hamstrings
Synergist Muscles: gastrocnemius, erector spinaeSet Up: Lie supine on the ground with your knees bent and your heels on the top of an exercise ball. Lift your hips up as high as you can (A).
Action: Roll the ball away from you until your legs are straight but your knees are not locked. Hold for a second (B) and then roll the ball back towards you by bending your knees. Repeat.
If you do not go to the gym at all these are great.
And don’t worry about "bulking up into hulk mode". Women naturally do not have enough testosterone to get huge. The women you see that are like that have cycled steroids or have taken testosterone.
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Oh, I like those ones – cause I can do them at home while I am watching TV or something. No sweating, heavy breathing or passing out in front of other people to worry about! https://www.studioveena.com/img/smilies/icon_lol.gif Thanks!
Amen to that https://www.studioveena.com/img/smilies/icon_e_biggrin.gif Buuutttt…. if you alternate between the two and do them as fast as possible, you also get the cardio aspect and burn a ton of calories! You could add some squats or something the other girls mentioned for sort of like a 10 minute crossfit workout. Try and beat your record time every time you do it.
PS Momma – I think I have your knuckle problem! https://www.studioveena.com/img/smilies/icon_cry.gif Is it going away for you?
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I’m taking notes on this thread, God knows I need these exercises. LOL.
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Thanks Everybody! Now, if I can stick with this, I will have some killer back thighs!
(((Sigh))) . . . I really should just get off my lazy ass and go for the whole work-out, exercise, get-fit deal, but I guess baby steps are better than none.
I worry about the legs because I ran cross country for like one whole year in Jr. High and whenever I start getting active and burning fat, those front leg muscles are the first to pop out and strengthen up (but none of the other want to follow it’s lead so I look like a half-muscular, man thigh weirdo) https://www.studioveena.com/img/smilies/icon_cyclops_ani.gif
Dizzi – yup, they are still bothering me! Not anywhere near what they were – I think initially I was over doing it and that was a contributing factor. Now I can’t even find a spare 10 minute window to get pole time in, so I haven’t been as active as I’d like. When I do find time though, the pain flares back up. I’ve also noticed it is happening in my elbows too. I’m hoping these are just beginner kinks that will work themselves out over time https://www.studioveena.com/img/smilies/icon_scratch.gif
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Momma, how old are you?
It may be worth investing in some quality fish oil or even msm/glucosamine and see if that helps at all.
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SWISS CURL
https://www.studioveena.comhttp:://www.oxygenmag.com/content/oxy113/training_2_swiss.jpg
Target Muscles: hamstrings
Synergist Muscles: gastrocnemius, erector spinaeSet Up: Lie supine on the ground with your knees bent and your heels on the top of an exercise ball. Lift your hips up as high as you can (A).
Action: Roll the ball away from you until your legs are straight but your knees are not locked. Hold for a second (B) and then roll the ball back towards you by bending your knees. Repeat.
If you do not go to the gym at all these are great.
And don’t worry about "bulking up into hulk mode". Women naturally do not have enough testosterone to get huge. The women you see that are like that have cycled steroids or have taken testosterone.
i’m gonna try these too! they look fun!
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Lunges are you best friend! I do those at the gym when its my lower body day. I also have light weights with me and I do a bicep curl every time I stand up. Try to go deep with them w/o having your knee go over your toe. I used to have issues w/these b/c of my knees (which dramtically improved thanks to pole), but now I can get deep in them and not have an issue. Its also great for the glutes too. Mine has gotten smaller but firmer!
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I had/have a problem with this area..I have noticed a DRAMATIC improvement since i started poling & working out.. What i do to focus on this area, is good lunges. I also lay on the floor, knees bent and sholder width apart. I raise my behind up as far as i can go (your arms are straight down along your sides) hold it for 10 secs and lower it down, and right back up i go. I do as many as i can of these. It not only firms your theighs/butt ect..it also works on your abs as well. They are easy to do, and all you need is your body and a floor to do them on
ETA..opps its already been posted (shoulder bridges) anywho i 2nd that form of exercise https://www.studioveena.com/img/smilies/icon_e_smile.gif
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Oh my, had I known the excitement this was going to invoke in my husband, I might have kept it to myself https://www.studioveena.com/img/smilies/icon_lol.gif He LOVES to work out – I HATE IT!! It is almost cute and child-like how excited he is to show me what a lunge and dead lift are and how to work those muscles. He wants me to go to the gym with him so he can guide me through the right work out for what I want and to help compliment poling. It’s really sweet, but he may just be a few steps ahead of himself. I really, really don’t want to go the gym!! (((Banging my head against a wall))). Ugh, now if I don’t go along with it, his feelings are going to be hurt. Me and my big mouth!!!
Anyway, I did try a few of the exercises last night and DAMN, I feel it today!!! I didn’t get to do any of the ball ones because I still have to find a ball (and then find a good hiding place to keep it out of my kids hands). I found another exercise called a frog squat – that one is pretty cool too and seems a bit easier on the knees.
Thinking I will take today off so I don’t look like I am walking with something stuck up my butt https://www.studioveena.com/img/smilies/icon_lol.gif
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There is another one but I cannot even do it. It helps to have someone hold your ankles when you do it but if you do not have someone you can lock your ankles under something that will hold your weight (a low bar or something). In a kneeling position what you want to do is lower your body to the ground keeping your core straight and then lift yourself back up. When your hams are really strong you can get all the way to the floor and then back up. Typically your hands will be behind your head but when starting out you may want them to keep you from crashing into the floor.
This will give you an idea of the move:
https://www.studioveena.comhttp:://www.mensfitness.com/images/mf/209065/9320.jpg
https://www.studioveena.comhttp:://bp1.blogger.com/_cLbr1ziwRS4/R_syv6LZquI/AAAAAAAAAT0/25lxqGZoEM4/s320/kneeling+hamstring+stretch.jpg
https://www.studioveena.comhttp:://www.elitetrack.com/images/blog/nordic-hamstring-curl.jpgYou will see a huge difference in a very short amount of time with this move. This will give curve to the back of your leg and also will give you that curve from the upper leg into your butt.
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Seems like that one would get your core muscles too?
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Are you talking about the hamstrings specifically?
Deadlifts
Straight Leg deadlifts
Standing leg curl
Lying leg curl (on your elbows)
Squats
Lunges
Leg Press
Dumbell step ups
Cardio on an incline treadmill
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