As we age, our bodies go through changes that can affect our muscle mass and tone. This is a natural part of the ageing process called sarcopenia, which can make it challenging to maintain muscle tone, especially after turning 40. However, with a combination of a balanced diet and an effective exercise plan, it is possible to maintain or even improve your muscle tone despite age-related sarcopenia, and that is what this article is all about Thigh Exercises
Effective Thigh Exercises For Women Over 40
Before delving into the exercises, it is incredibly important to warm up your body to prevent injuries. A simple 5-10 minute aerobic activity like jogging or brisk walking can effectively increase blood flow, warm up your muscles, and prepare your body for the workout. Its better you take the help of personal trainer or online zoom classes.
Squats:
Squats are a versatile exercise that engages multiple muscle groups, including your thighs.
To perform squats correctly, stand with your feet shoulder-width apart and toes slightly pointed outward. Lower your body by bending your knees while pushing your hips back just like you are sitting down. Maintain an upright chest, a straight back, and keep your weight on your heels. Lower yourself as far as you comfortably can while maintaining proper form. Push through your heels to return to the starting position. Aim for 3 sets of 12-15 repetitions.
Lunges:
Lunges are an excellent exercise for sculpting your legs and glutes.
You can start by standing tall with your feet hip-width apart. Step forward with your right leg, allowing your body to lower until both knees form 90-degree angles. Ensure that your front knee stays aligned with your ankle while your back knee hovers just above the floor. Push through your front heel to return to how you originally started and alternate legs. Try to go for 3 sets of 12-15 repetitions on each side. Incorporating lunges into your workout routine will help you achieve strong, defined legs and a lifted firm backside.Thigh Exercises
Inner Thigh Lifts:
To specifically target your inner thighs, lie on your right side with both legs extended straight. Prop your head up with your right hand and place your left hand on the floor in front of you for support. Lift your left leg towards the direction of the ceiling, keeping it straight. Hold for a second at the top, then slowly lower it back down. Try 3 sets of 12-15 repetitions on each side.
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Fire Hydrant:
For effective strengthening and toning of your glutes and hip muscles, consider incorporating the fire hydrant exercise into your routine.
Start by getting into a tabletop position with your hands beneath your shoulders and both your knees beneath your hips. Engage your core for stability. Next, lift your right leg out to the side, bending your knee at a 90-degree angle. Lift your leg as high as you can without discomfort, keeping it parallel to the floor. Pause briefly at the top to engage your glute and hip muscles, then slowly lower your leg back down. Repeat the same movement with your left leg. Continue alternating between legs for the desired number of repetitions or duration.
Maintain a proper form all throughout the exercise and focus on engaging the targeted muscles.
Plié Squat:
Plié squats are a type of squat exercise that primarily targets your inner thighs, buttocks, and quads.Thigh Exercises
To perform a plié squat, begin by standing with your feet wider than shoulder-width apart, and ensure that your toes are turned out at a 45-degree angle. Tighten your core muscles and keep a straight back throughout the exercise. Lower your body by bending your knees while pushing your hips back, and keeping your chest lifted. Aim to go as low as you comfortably can, with your thighs parallel to the ground. Take a short pause at the bottom of the squat, feeling the tension in your inner thighs and glutes. Push through your heels, squeeze your inner thighs and glutes, and rise back up to the starting position. Repeat for the desired number of repetitions.
Remember to maintain proper form, breathe naturally, and focus on engaging the targeted muscles during the exercise.
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How Many Sets and Reps Should You Do When Exercising After You Are 40?
Figuring out how many sets and reps you should do, especially if you’re over 40, is important for reaching your fitness goals. The American College of Sports Medicine (ACSM) keeps it simple with these suggestions for resistance training:
- Building Strength:
- Do 2 to 6 sets of 8 – 12 reps for each exercise.
- Take a break of 1 – 3 minutes between sets to let your muscles recover.
- Improving Muscular Endurance:
- Go for 2 to 4 sets of 10 – 25 reps for each exercise.
- Keep your breaks shorter, around 30 – 60 seconds, to challenge your endurance.
For a good starting point, aim for 3 – 5 sets with 10 to 20 reps for each exercise. If you want to get stronger and define your muscles more, gradually use heavier weights.
Wrapping Up!
Doing leg workouts can significantly improve the strength and shape of your thighs, contributing to your overall health and well-being. Begin slowly and increase the intensity gradually as your fitness level improves. Consistency is key, so aim for at least 2-3 sessions per week. With dedicat,ion, a positive mindset, and regular exercise, you can achieve strong and sculpted thighs.
