what kind of exercise do i have to do?

Question

I want my thighs and my hips to be more muscular, and i relaly don't know what kind of exercise do i have to do, maybe you can advise me (maybe some internet pages)I'm not fat at all, but these are the parts where there is some extra flesh. And don't tell me i'm right the way i am, because i agree, just that i want to do some exercise besides sitting all day!

Answer 1

It's actually very simple to work your legs.
Basically, I would recommend a simple gym work out that you could do three times a week, 1 hour each session.

Each 1 hour session consists of 20 minutes of cardiovascular exercise (means aerobic) and 40 minutes of gym work.

Here's how a typical session would look like:

GYM SESSION
20 minutes Cardiovascular Exercise (Threadmill,stationary bike, staircase climber or jogging)

40 minutes Gym Workout
Do 3 major leg exercises through circuit training in 40 minutes.
P.S. I have provided web links of the various leg exercises in case you do not know what they are or how to do them. It would be useful to buy a beginner's guidebook to weight training if you want to be more knowledgeable in fitness.
Choose 3 from the leg exercises I have selected for you. I have labelled the body parts that are worked for each exercise in brackets)

1.Leg Press (glutes, hamstrings and quadriceps)
2.Alternating Dumb bell lunge (glutes, hamstrings and quadriceps)
3.Lying leg curl (Hamstrings)
4.Seated leg curl (Hamstrings)
5.Standing leg curl (Hamstrings)
6.Standing calf raise (Calves)

The key to building fantastic legs for girls is that you might want to start off 3 sets of 20 repetitions of a light weight for warm ups. This applies to any of the exercises that I have mentioned above. Then you might want to do 3 sets of 12 repetitions for a moderate weight and increase progressively.

Lastly, to enhance the workout, you need to watch your diet and consume more protein-based foods. You can break down your usual diet into five small meals that consists of meal replacements and natural protein like poultry, fish or meat. (P.S. I have also included suggestions found in the weblinks under sources below for your reference.)

In that way, your fat levels would reduce drastically and you are on your way to beautiful legs fit for any beach! =p

Answer 2

Adding muscle is always a great way to make yourself feel better, and get sexier. The best things you can do are squats with weight on your shoulders, or the leg press. Be careful starting out legs get sore easier than other muscles in the beginning. There are many other leg exercises people will probably recommend but these 2 are hands down the best. The 3rd best, If you don't have money for the gym or equipment, would be any type of unweighted squat or ones with dumbbells in your hands-- any exercise that puts you in a position where your thighs are parallel to the floor. This also works your but.

The thing about these exersises, is that they work your legs strongest and therefor largest muscles. There are other leg excersices but they don't work the strongest muscles and don't have as much impact. It's ok to do those excersies but if it comes down to time and you have to chose pick one of the ones I mentioned.

Don't worry about adding too much muscle it would take a couple years of regular heaving lifting to do that.

Also you should do something for your calves. Those can be done in the leg press or on the stairs. You can also work them when squatting if you have something to stand on.

You should also do leg curls to work the back of your knees , just for balance of strength, but this won't show so much.

If you are going to do your legs you might as well do the rest of your body. Strong arms, chest and back are very sexy on a girl. Look at the modles on the cover of shape magazine. They are way better than the victoria secret ones.

Answer 3

Ok I played district basketball for three years, and the most promising exercises that firmin and muscle up your thighs and hip, bum area are sit-up, start 20 ( great for your stomach!) a day and exceed your goal graduallty to more, push ups are great for leg muscles, gives your legs a nice shape, running is very good too and skipping I would command the most! Do 100 skips a day on both legs together and 50 on each, it will strengthen your legs, stomach and bum, and its not so fussy,good luck! Just dont give up!

Answer 4

what form of exercising to shrink fat? LOL. the form the place you progression issues. the least perplexing exercising is strolling. It burns a million/2 the energy of a lively exercising consultation. the main suitable exercising is a few thing you savor; like shaking your booty to a pair sturdy song. Weight administration is bone elementary. To be skinny you need to stop ingesting like a fat individual. consume average quantities of sturdy nutrition & get some on a daily basis exercize, and you will exchange into skinny. consume extremely a lot of junk nutrition, & get no exercize, and you will exchange into fat. this is tragicly elementary incredibly, yet people spend tens of millions finding for a nonexistant exception. sturdy success. JFTR. lost 55lbs (220 to one hundred sixty five) with the aid of ingesting average quantities of sturdy nutrition and getting somewhat exercize. No pills, no nerve-racking diets.

Answer 5

try sparkpeople.com. it is a great website and has a free personal excercise plan that you customize based on your goals. It is 100% free and really helps. It will tell you exactly what to do day by day and has a tracker so you can track what you do to reach your goals. Good luck!

Answer 6

If you want specific areas addressed in an exercise program, like those you mention, you might want to enroll in one of those workout facilities and consult their trainers. I would do a lot of deep knee bends and ride a bike a lot, otherwise.

'nuff said?

Answer 7

go to the library and get some books on exercise,that might help,

Answer 8

Walk, run, jog or join a dance class.

Answer 9

brisk walking should do the trick

Answer 10

http://www.betterbodz.com/quariceps/front_squats.html