Übungen für schlanke und straffe Oberschenkel

The thighs are THE problem area for some women. Sometimes it seems like it doesn't matter what you do. This particular area can't be sculpted and toned either way. It isn't. Thanks to female hormones, women are more prone to storing excess fat in the midsection of the body - specifically the thighs, buttocks and hips. Men, on the other hand, put on fat primarily in the abdominal region. A healthy diet low in processed foods (such as fast food and convenience foods) and the right exercises can help you get rid of the appearance of "thunder thighs." There is no way to reduce the fat locally on your thighs. Unfortunately, that's the way it is. However, there are certain exercises to shape and tone your entire thighs - including your inner thighs.

Circles to reduce your "thunder thighs".

Preparation: Warm up for five minutes with light cardio. Then repeat the three workout circuits three times each. For the final cool-down, walk on the treadmill for five minutes. Alternatively, you can stretch your muscles.

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- 15 Sumo Squats ("Sumo Squats")
For the starting position, stand with a medicine ball in front of your chest, wide-legged like a sumo wrestler. The toes point slightly outward. Go down as slowly as you can. Keep your heels firmly on the floor and your back straight throughout the movement. Just as slowly, press back down to standing or starting position. This together is one repetition, which you perform 15 times for one set.
- 10 Leg extensions in push-up position ("Fire Hydrants")
Put your body in the push-up position. You should bend your elbows slightly. Never fully extend your joints. Otherwise, you will overload them and run the risk of sometimes serious injury.
When you go down, your back must be straight. Make sure you don't have a hump or a hollow back.
Hold the kneeling position for one second while pushing the left leg or knee outward. The thighs must be parallel to the floor. Then SLOWLY return to the starting position. Repeat the same movement with the left leg until the set is over. Then do exactly the same with the right leg.
- 15 lateral body lifts while lying down ("Inner Thigh Lifts")
Lie flat on the floor on your left side. Support your torso with your left arm, resting your forearm at a right angle. Cross your right leg over your left and place your right foot next to your left knee. The left leg remains straight the entire time. The right arm rests loosely on the right hip. Raise the left leg with the inner thigh muscles (adductors) about 6 cm above the floor. Keep the left foot flexed (no "ballerina toes"). You touch the floor only with your left foot and your left forearm. Exhale slowly and evenly as you lift your torso into the air. Using the resistance of your adductors - not gravity - slowly lower your left leg while inhaling slowly. Repeat this sequence with the right side to challenge the right adductor muscles.

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- 20 Skater Lunges ("Skater Lunges")
A skater lunge is an inverted lunge performed with the back leg to the side at a slight angle. To do this, jump to the side and bring the opposite leg behind you. Tap the floor just lightly with the tips of your feet. Immediately after, jump back in the other direction. Do this alternately until your legs start to "burn". Always keep your knees bent. The lower you go with your buttocks, the more your thighs will be used.
- 15 Squat on the balls of the feet ("plie squats")
With the plie squats the lower buttocks are trained. The feet are slightly wider than shoulder width apart. Knees and toes point outward. With both arms, hold a lighter dumbbell vertically in front of your body. Kettle bells are ideal for this. The upper body is upright and the back remains straight throughout the movement. Tighten the abdominal muscles while bending the knees 90 degrees. Keep your knees level with your second and third toes. Place the dumbbell between your heels. Use your gluteal muscles to push yourself back to the starting position.
- 2 x 20 lateral leg lifts lying ("Scissor Kicks")
Lie on your left side and position your legs over each other. Position your left arm slightly bent under your head for support. Use your right hand to support yourself in front of your body. Tighten your abdominal and gluteal muscles and raise your right leg to about 30 degrees. Then follow with the left leg until it is in the air next to the right. Hold this position for two seconds before slowly returning to the starting position with both legs. Switch sides.

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- 30 Step climbers ("step-ups")
Take an aerobic step and stand in front of it. Hold a dumbbell in each hand. Your feet are directly in front of the step. Step onto the step with your first leg and then with your second leg. In the same order, go back down to the starting position. Repeat, this time starting with the other leg.
- 25 side lunges ("Side Lunges")
Stand up straight. Feet and knees are together. With your right foot, make a big lunge to the right. Watch your right knee, whose kneecap must be behind the toes of the right foot. Keep your left leg straight. Push off with your right foot to get back to the starting position. Then it's your left leg's turn.
- 30 Squats with lunge ("Curtsy Squats")
In the starting position, stand hip-width apart. Bring your right leg forward - like in a lunge. Go as low as you can while doing this. Then stand up again and perform the same movement with your left leg.

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