30 Day Wobbly Thigh Challenge!

Somehow, it so happens that about your body and losing weight usually begin to contemplate the arrival of spring. Not for whom it is no secret that the most problematic parts of the female body – the hips and thighs on which is the most difficult to remove a single centimeter. The way to remove fat from the inner and out thighs you need to perform these exercises once a day.

wobbly-thighs

Wall squat

Start with your back against a wall (or use an exercise ball if you have one) with your feet shoulder width and about two feet from the wall. Slowly slide your back down the wall until your thighs are parallel to the ground. Adjust your feet if you need to so that your knees are directly above your ankles (rather than over your toes). Keep your back flat against the wall. Hold the position

Duck walks

In order to properly perform Duck Walks, stand with your feet shoulder width apart. Squat down until your buttocks touches your lower legs. Begin to walk while keeping your buttocks as low as you possibly can. Your arms can be folded in front of you or on your sides. If you are on a track or side walk you can walk a longer distance in this position.

Air Squats

Stand with your feet hip-width apart with your toes pointed slightly outward. Your arms should be hanging loose by your side. Then engage your core muscles and push out your chest slightly by pulling your shoulder blades towards each other. Bend your knees and push your butt and your hips out and down behind you as if you were sitting into a chair. Keep your weight on your heels and make sure your knees are over your toes, but not beyond them. Come down until your thighs are below parallel to the ground, or as far down as you can get them. Make an effort to keep your knees externally rotated (don’t let them fall inward). As you lower down, raise your arms in front of you no higher than parallel to the ground. Make sure to keep your torso upright. Straighten your legs and squeeze your butt to come back up, lowering your arms back to your side.

Lunges

To begin, stand tall take a big step backward with your left foot. Lower your hips so that your right thigh (front leg) becomes parallel to the floor with your right knee positioned directly over your ankle. Your left knee should be bent at a 90-degree angle and pointing toward the floor with your left heel lifted. Returning to standing by pressing your right heel into the floor and bring your left leg forward to complete one rep. Alternate legs, and step back with right leg

 

 

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