Every woman secretly desires a pair of well-sculpted
thighs (and other body parts as well, but we can only work bit by
bit!). This part of the body can be a killer, for it's easiest to put
on weight here, and then you have no choice but cover yourselves in
tent-like salwar kameezes. Here are five simple moves or circuit
training for the thighs along with an easy to follow diet-plan, to help
you tone it up in no time.
Warm-up
Don't plunge right into ‘Circuit
training’ without a warm-up. Just a few minutes on the thread-mill or
on-the- spot jogging will help unlock the tight muscles in your body
and allow for greater flexibility.
Squats
It
is often referred to as the King of all exercises (or the queen of all
exercises, depending on who is doing it!). Pretend to sit on an
invisible chair. Make sure however that you go down with your back in a
neutral position and that your hip is pushed back as well. When you've
been doing squats for a while, you could try taking it a notch higher
using weights.
Hamstring Curls
The
hamstring muscles refer to the string-like tendons positioned in the
area behind the knees. Strong hamstring muscles help maintain a strong
back and contribute a great deal to the aesthetics of shapely legs.
Unlike the other exercises however, here you require the use of a
machine. First adjust the weights on the machine. Then, lie on your
stomach and using your calves pull the roller down to your butt.
Walking Lunges
Just walk your way to a
fabulous butt! Walking lunges are deceptively simple and also help you
develop a perfect posture.. To begin with, stand upright. Now, take a
lunge forward but make sure your knee doesn't go 'over' your toe. Once
at the bottom of the lunge, while still staying above the floor, push
off with the back foot and stand upright. Repeat with the other leg. As
with all the other exercises, make sure to exhale as you exert.
Step Up
Here's
another that move targets the glutens (butt in lay man's terms) and
helps you keep a check on your rear. Use a two and half to three inch
stepper and make sure your shoulders are straight and your back is in
an upright position. Repeat with the other leg.
Calf Raises
The
calves are also referred to as the 'second heart' as they muscles,
veins and… in the calf area pump the blood back into the heart and
lungs. A calf raise machine is available at certain gyms within the
city. However, the exercise is easy enough to perform without the help
of a machine. Simply, find a set of stairs with a railing to hold on
simply put your palms up flat against a wall.. Balance yourself on the
balls of your feet, with your heel above the step. And repeat with the
other calf.
Cool-down
Also
essential to any work-out is the cool-down. Stretches or few minutes of
jogging can help realign the muscle fibres and re-establish their
normal range of movement.You must perform ten repetitions of
each of the above mentioned five exercises and the entire set must be
repeated thrice. Now for the good news. If you're already in good shape
and are just looking to tone those thighs then it shouldn't take you
more than three weeks to shape up.
Massage
A
massage alone cannot promise you great looking legs. However, a deep
tissue massage once a week will make sure your body recovers form the
strain of regular exercise.
Shake a leg
The
recently opened salsa and latin dance class just round the corner could
also help you shape up. Fun as it is, it's an add-on and not an
alternative to ‘Circuit training’. - As told to Kiran Mehta
Diet Plan
Breakfast
Oatmeal porridge or jawahar bhakri with curd
Mid Morning
One serving of fruits, such as an apple or orange (stay away from bananas!)
Lunch
Fill
up on salads and vegetables such as tofu and paneer. And if you're
craving meat, allow yourself to bite into a juicy chicken leg. But make
sure all your meals have been cooked with only the required amount of
oil.
Evening
If you work out around this
time then before your work-out, snack on a small banana (Elchi) or an
egg-white and brown bread sandwich. Or simply gulp down a Whey protein
shake. After your work-out you could also snack on a soya cutlet or
some more tofu..
Dinner
Make sure this is the smallest meal of the day and keep it simple with soups
and salads.
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