I received an interesting question this week from one of our readers, and it’s a question that I believe is relevant to many out there and that's how to tighten flabby thighs.

For many women the hips, thighs and buttocks are where a lot of fat gets stored. If pinching your thigh muscle gives you that dreaded orange-peel cellulite, then this is a workout for you. The goal of this workout is to build lean muscle. You want to build lean muscle because it will help to increase your metabolism and fry excess body fat.

Many women think that doing cardio, for the lower body is enough to keep the cellulite away form their thighs, and it's enough to shape and tone their legs but this is not true. In actual fact, you need to bring in lower body resistance exercises in order to shape and tone those legs.  

I know many women are afraid of doing resistance training because they are afraid they will build too much muscle and look too "butch". But do not fear, this workout is one in which will use your body weight to help build lean muscle, increase your metabolism, burn fat and tone those legs.

Body Weight Sumo Squats

To get started, you need to make sure that your feet are wider than shoulder width apart and your toes pointed out. As you squat down, ensure that your knees don't go past your toes, but make sure to only go as far down as you are comfortable. When you reach the lowest point, hold for 10 seconds.

As you come back up, think about pressing your feet through the floor, so that your glute muscles have to flex.

Reps: 10 to 12. Complete one set and move on to the next exercise.

Sets: Three

Calf Raises

Heel raises work the calf muscles — an area of the body that most people would like to see more toned.

To begin, make sure that all movements are slow and controlled and feel free to hold onto a wall for balance. Lift up and down, but make sure to stand tall. You can try this one leg at a time, after you have perfected the exercise.

Reps: 10 to 12. Complete one set and move on to the next exercise.

Sets: Three

Standing Side Leg Raises

First off, people tend to lean to one side when performing this exercise, and that is wrong. For the base leg – the non-working foot – there needs to be a slight bend at the knee. Keep your hips in neutral position - square to the floor, your abs tight, and chest up and open.

Each time you raise your leg to the side, you should flex at the top of the movement and relax on the way down. If you begin to lean or lose balance, then you are going too high. Stand next to the wall for this exercise to make sure that your posture is correct.

Reps: 10 – 12. Complete one set and move on to the next exercise.

Sets: Three

Walking lunges

Keep your hips squared and your core tight, because this exercise is really about balance. As you take the forward step, that foot needs to be out in front enough so that your knee never goes past your toe. Also, the back knee should never touch the floor. Go as far as you can go, but keep the back knee pointed down to the floor. You can clasp hands together and put them in front of you to keep you balanced.

Lift up between each lunge, which will prevent swinging and will keep your form in check.

Reps: 10 to 12. Complete one set and move on to the next exercise.

Sets: Three

If you need help or further explanation on this routine, mail me at ronald@mypersonaltrainer.co.za

Call: 0823389090

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