Thigh Exercises For Losing Fat

15 Super-Effective Stretching Exercises for a Fit and Fabulous Body

Stretching is an important element of any exercise regime that we need to keep ourselves healthy. Whether you’re an athlete or an office worker, everyone can benefit from a stretching routine. It improves your posture, increases your range of motion, and can even prevent injuries and reduce muscle soreness.

We here at Bright Side have put together the following list of 15 super-effective and easy-to-follow stretching exercises that will help you keep fit and healthy. Enjoy your training!

Exercise #1

• How to perform: Straighten your neck as much as you can. Slowly tilt your head to the right, trying to touch your right ear to your right shoulder. Repeat for the other side.
• Benefits: this exercise helps to stretch and strengthen the sternoclavicular, mastoid and upper trapezius muscles.

Exercise #2

• How to perform: keep your back straight, lace your fingers together behind your head and very gently push it downwards with your interlocked hands. Try to touch your chin to your breast bone.
• Benefits: this exercise helps to stretch and strengthen the sternoclavicular, mastoid and upper trapezius muscles.

Exercise #3

• How to perform: stand on one knee and slowly push your right hip forward. Grasp your left foot with your hand behind you and tighten your gluteal muscle.
• Benefits: this pose is great for stretching your knees and strengthening the hamstring muscles.

Exercise #4

• How to perform: stretch your right arm across your body. Use your other arm to pull the arm that’s being stretched toward your body.
• Benefits: this exercise helps to stretch the shoulders and strengthen the neck muscles.

Exercise #5

• How to perform: Bend your right knee and place your right foot flat on the floor on the outer side of the left thigh, as close to the pelvis as possible. Put you right hand behind your back and grasp your right knee with your left hand. Then, alternate the legs.
• Benefits: this pose helps open up the thoracic cage and elongates the muscles of the neck, shoulders, back and hips as well.

Exercise #6

  

• How to perform: start in the plank position, then move your left foot towards your hands. Feel the tension in your hips. Return to plank position and repeat with your right leg.
• Benefits: this exercise is great for strengthening and elongating the muscles of your hips and ankles.

Exercise #7

• How to perform: lie on your back, bend your knees up and move them over to your right side, slowly rotate your torso in the opposite direction.
• Benefits: This exercise improves mobility in your back, elongates your spine and stretches your thighs, chest, shoulders and upper back.

Exercise #8

• How to perform: sit back onto your heels, put your hands behind your back and push your hips up and forward. Be careful not to overtax your lower back. If you have problems with your neck, don’t drop your head back.
• Benefits: the pose will allow you to strengthen your internal and external obliques.

Exercise #9

• How to perform: Lie on your back, with your knees bent and your feet hip-width apart. Slowly and gently lift your back off the floor. Keep your feet and the tops of your shoulders pressed down toward the floor.
• Benefits: the move stretches your chest and neck muscles and elongates your spine. It calms the nervous system and relieves stress as well.

Exercise #10

• How to perform: lie on your side, prop your head up with your hand, bend your right knee and bring it towards your buttocks.
• Benefits: this exercise helps to eliminate pain in your knees.

Exercise #11

• How to perform: begin in a sitting position and slowly pull your leg towards your chest while rotating your hip and keeping your back straight.
• Benefits: the exercise helps you to work your glutes.

Exercise #12

• How to perform: sit on the floor with your legs straight in front of you and the muscles in your feet flexed. Lean your torso forward and grasp your feet with your hands. Keep your lower back straight and try to make your belly button reach your thighs.
• Benefits: this pose calms the nervous system, relieves stress, elongates your spine, and works the muscles in your shoulders and the back of the thighs.

Exercise #13

• How to perform: grasp your left ankle with your right hand and try to pull your foot towards your buttocks as close as possible. Keep your back straight.
• Benefits: do this exercise to stretch the muscles in the back of your thighs.

Exercise #14

• How to perform: clasp your hands behind your back and slide them as far up the back as possible, without causing yourself any pain; then lift your hips up and away from your upturned heels. Let your forehead rest on the floor.
• Benefits: perform this exercise to stretch your neck and shoulder muscles. It will help you to reduce headache and drowsiness as well.

Exercise #15

• How to perform: press the heel of one foot into the floor and your toes into the wall. Feel the tension in your feet as your press your toes down. Then, alternate the legs.
• Benefits: this exercise is a great way to stretch the calf muscles.

Remember: overstretching can harm your body. Stop and correct your technique if you feel any sharp pain. Try to do these exercises naturally and carefully without overtaxing your muscles. It is also important to watch your breathing.

https://brightside.me/inspiration-health/15-super-effective-stretching-exercises-for-a-fit-and-fabulous-body-122955/

7 Reasons Your Thighs Aren't Changing No Matter How Much You Work Out

You've done more squats and leg extensions than you can count, but no matter how hard you try, you just can't firm up your thighs. It might be your genetics—unfortunately, some of us are just born with more fat cells and fewer muscle cells than Jillian Michaels, says Wayne Westcott, PhD, director of exercise research at Quincy College. But even if that's the case, don't kiss the dream of dynamite thighs good-bye. Avoid these 7 common mistakes, and you'll sculpt some gorgeous curves.

1. You're being unrealistic
You can't resize your thighs with just a few workouts. "People think they can go to the gym for 2 weeks and see all the muscles in their legs," says Thrive trainer Sean De Wispelaere, "but it doesn't work like that." If you strength-train your lower body 3 times a week, expect to start seeing changes in about 4 to 6 weeks, he says.

2. Your diet isn't very thigh-friendly

"To really change your body, the first thing you need to attack is your nutrition," says De Wispelaere. "Protein, vegetables, fruit, and good fat—if it's not one of those things, don't eat it." Protein is vital: It builds muscle while raising metabolism, so you shed fat faster.

3. You're not doing enough cardio
If you're training your lower body 3 times a week and still not seeing any definition, add some cardio. Don't have enough time to exercise that much? Try spinning—the pedaling tones legs while combusting 420 to 780 calories per hour. (Still feel like you don't have enough time to see results? With Prevention's Fit In 10 DVD, you will lose weight and transform your body—all in just 10 minutes a day!) Another alternative is stair climbing. Walking up any incline spikes heart rate and recruits 25% more muscle fibers than strolling the flats.

4. You're not doing clockwork lunges
This simple, at-home, no-equipment exercise tones the legs, butt, and thighs, and it's great for getting rid of cellulite. In fact, the older you get, the more important it is to regularly do moves like this one. "As women age, they lose muscle," says Westcott. "As that muscle layer becomes thinner, weaker and less firm, the overlying fat layer loses its stable base, and it crinkles and wrinkles." Result: Your thighs pucker up. Do these lunges like clockwork.

5. You're ignoring the rest of your leg muscles
Most of us—especially walkers, runners, and cyclists—already have well-developed quadriceps muscles. But to get the slim, sculpted leg look you want, don't forget the hamstrings and inner thighs. And it's not just about aesthetics: "If you're not working every muscle equally, you'll tighten your hip flexors and put yourself at risk for knee injuries," says Lauren Boggi, founder of Lithe Method workouts. For the hammies, do glute bridges. For the inner thighs, do these two ballet-inspired moves.

6. You're not using enough weight

To really change your muscles, you've got to challenge them. If you're a strength-training newbie, it's okay to start off using just your body weight. "But as soon as 12 reps no longer feels challenging, increase resistance," says fitness expert Larysa DiDio. For squats and lunges, start with 16 pounds (two 8-pound dumbbells) and increase by 2 pounds each week or whenever it begins feeling easy.

7. You're doing the wrong kind of exercise
You can't change your basic body type, but you still have a lot of room for improvement. If you have skinny legs, avoid long-distance running, which breaks down muscle and will make them even more birdlike. "Instead, concentrate on weighted step-ups or spinning to build muscle," says DiDio. But if you've got short legs, too much heavy weight training can make you look even stockier. She recommends doing squats and lunges with just your body weight, and to aim for 12 to 18 reps. Cardio will also help. "But no matter what your body type, everyone should be strength training," she adds.

http://www.prevention.com/fitness/strength-training/workout-mistakes-and-solutions-thinner-thighs