Get firmer thighs
ONE of the most difficult body parts to get firm is a woman’s thighs. But Rohan Gordon, personal trainer at 360°, said achieving firmer thighs is not as hard as you think. He said toning the thighs presents far more benefits than simply looking better in clothes or a bathing suit.
Gordon said that the following exercises will get you well on your way to firmer thighs:
1. One-leg squat
Gordon said four sets of 15 one-leg squats using a 15-pound weight or any weight you’re comfortable with, and a rest time of 35 seconds in between sets, is adequate. He said the weights force you to rely on your core and calf muscles throughout the movement to maintain balance.
2. Dead lift
Four sets of 15 dead lifts using weights you’re comfortable with, and resting for 35 seconds in between sets, is good for firming your thighs and strengthening your hamstring, glutes and lower back.
3. Transverse lunges
Gordon said this exercise is great for strengthening the knees and hips against rotational force, and four sets of 15 with a 35-second rest time is adequate to begin firming the thighs.
4. Walking lunges
The walking lunge works the same muscles as the stationary lunge, and four sets of 15 with a rest time of 35 seconds will do.
5. Squats
Squats help with your balance and mobility as you age. Gordon said they increase your leg strength, back hamstrings and core muscles and help to stabilise them, which in turn will help you to maintain your balance while squatting. He said four sets of 15 squats with a rest time of 45 seconds is adequate.
6. Leg extensions
Gordon said these exercises are one of the keys to strengthening the patella ligament and the quadriceps. He said other leg exercises such as squats, step-ups and leg presses all work the quadriceps and secondary muscles such as the hamstring and calves.
7. Leg curl
“The leg curl not only makes the back of your legs look great, but it also helps with your lower back pain and your thighs,” Gordon said. He said four sets of 12 and a rest time of 30 seconds is adequate to obtain firmer thighs.
— Kimberley Hibbert
