high exercises in this workout

1. Dumbbells swings – 50 reps.
This is total body exercise and is more effective with heavy dumbbell. I used 4 kg (9 pounds dumbbell). Open legs shoulder width, bring dumbbell between your legs, straight arms, bent knees (push hips back), straight back (don’t arch it or crunch it). Swings is perfect exercise to tone total body and in times you want short and effective workout, do swings until failure, but use heavy enough dumbbell.

dumbbell-swings

dumbbell-swings

2. Push up + lift straight leg – 5 reps
Push up is also whole body exercise and to make it thigh exercise, after push up lift straight leg, you will feel hamstrings and bun burn a lot. This is also exercise for chest, back, arms.

push up-lift leg

push up-lift leg

push up-lift leg

3. Side jumping lunge – 20 reps
I love this exercise because it smashes thighs and bun and because you jump it targets also core. This is again exercise for many muscles and it increases your heart rate and make it cardio exercise. One exercise, so many benefits for the body! Here is important to push hips back and try to go as low as possible. Don’t push knees forward and it is safe for knees.

side-jumping-lunge

side-jumping-lunge

side-jumping-lunge

4. Rope Jump – 100 jumps
You don’t need a rope, but if you have use it. To make it total body exercise, tighten arms, feel them very strong, like a stone! Don’t forget to move arms while jumping, you will thank me after that, cause this is good workout for arms too.

rope-jumping

5. Bulgarian split squat – 10 reps each leg
I love the name of this thigh exercise, cause it has “Bulgarian” in the name, and I am Bulgarian :-) but don’t know why they named this exercise like this. This is exercise mainly for Quadriceps femoris muscles (front thigh) but also for hamstrings (back of the thigh) too.

bulgarian-split-squat

bulgarian-split-squat

Important if you want to lose weight from thighs
Only exercises will not help you to lose weight from thighs, or at least it will take long time. If you eat more calories than you spend you will gain weight. You can gain weight even if you eat healthy. You need to watch your portions, there is no other way. If you don’t know what and how much to eat, check my diet plans, chose one (all are good and work) and follow it strictly.

source;http://www.women-workout-routines.com