- Walking: It forces the circulatory system to function at a higher level. Walk as often as you can. Keep up a brisk pace, and aim for at least 30 minutes a day. Consider golf and hiking as leisure activities too.
- Dancing: Rock, salsa, tap dancing, tango... Dancing is the ideal activity for achieving stunning legs: it makes them flexible, it strengthens ankles and it slims calves.
- Swimming: It encourages blood to pump through your legs as a result of the alternating contraction and decontraction of muscles. Add to that the horizontal position you're in, the coolness and the pressure of the water which can all drain oedemas.
- Aquaerobics: The pressure of the water and hydro massage contribute to pumping blood back towards the heart. Even when just standing, the ankles are drained well because the pressure of the water increases with depth.
- Cycling: It's a well-known fact that pedalling is great for your calf muscles. It tones your thighs too.
Step 1: Toning |
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To achieve firm, toned thighs, it's essential to combine sport with targeted exercises.
Ideally, you should aim to do the following exercises every other day, gradually increasing the difficulty level and intensity.
Exercise: The Squat.
Starting position: Stand up straight with your legs hip-width apart and your hands on your hips.
Movement: Make squatting movements (the angle between the calf and thigh should be no more than 90°). As you bend, go slowly and make sure your heels stay flat on the floor; then breathe out as you return to the starting position.
Repetitions:
- Beginner: 3 sets of 10 reps with 1 min rest.
- Intermediate: 4 sets of 16 reps with 1 min rest.
- Advanced: 5 sets of 25 reps with 45 seconds rest.
Ideally, you should aim to do the following exercises every other day, gradually increasing the difficulty level and intensity.
Exercise: The Squat.
Starting position: Stand up straight with your legs hip-width apart and your hands on your hips.
Movement: Make squatting movements (the angle between the calf and thigh should be no more than 90°). As you bend, go slowly and make sure your heels stay flat on the floor; then breathe out as you return to the starting position.
Repetitions:
- Beginner: 3 sets of 10 reps with 1 min rest.
- Intermediate: 4 sets of 16 reps with 1 min rest.
- Advanced: 5 sets of 25 reps with 45 seconds rest.
Step 2: Strengthening |
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Exercise: Lunges.
Starting position: Stand up with one foot about 1 metre in front of the other, place your hands on your hips.
Movement: Breathe in and lunge forwards with the front leg, keeping your upper body as straight as possible. As you lunge, your front thigh should stabilise horizontally. Return to the initial position and breathe out. Repeat with the other leg.
Repetitions:
- Beginner: 3 sets of 10 reps with 2 min rest.
- Intermediate: 4 sets of 12 reps with 1 min 30 seconds rest.
- Advanced: 5 sets of 16 reps with 1 min rest.
Starting position: Stand up with one foot about 1 metre in front of the other, place your hands on your hips.
Movement: Breathe in and lunge forwards with the front leg, keeping your upper body as straight as possible. As you lunge, your front thigh should stabilise horizontally. Return to the initial position and breathe out. Repeat with the other leg.
Repetitions:
- Beginner: 3 sets of 10 reps with 2 min rest.
- Intermediate: 4 sets of 12 reps with 1 min 30 seconds rest.
- Advanced: 5 sets of 16 reps with 1 min rest.
Step 3: Maintaining |
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Exercise: The invisible chair.
Starting position: Stand up nice and straight against a wall, with your feet firmly on the floor.
Movement: Descend slowly until your thighs are in a horizontal position and hold. Stay in this position for the length of time listed below.
Repetitions:
- Beginner: 3 sets of 30 seconds with 2 min rest.
- Intermediate: 4 sets of 45 seconds with 2 min rest.
- Advanced: 5 sets of 1 min 15 seconds with 1 min 30 seconds rest.
Starting position: Stand up nice and straight against a wall, with your feet firmly on the floor.
Movement: Descend slowly until your thighs are in a horizontal position and hold. Stay in this position for the length of time listed below.
Repetitions:
- Beginner: 3 sets of 30 seconds with 2 min rest.
- Intermediate: 4 sets of 45 seconds with 2 min rest.
- Advanced: 5 sets of 1 min 15 seconds with 1 min 30 seconds rest.
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