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A sample workout for your flabby thighs to do at home or at the gym
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Instead of holding a box, hold weights.
It is time for me to give you a sample leg workout. I gave the First Lady a biceps routine. I gave John Abraham a circuit training and I gave President Obama a back workout. This is currently my workout. I will explain some of them and if you have questions about how or why to do any others please leave me a comment.
Leg Extension
I do this on a machine and choose the weight I want to use. I make sure the setting for the rollers is at the right place on my ankes. I slowly lift the bar and lower the bar with my legs. This isolates the quadricep muscles (front of thighs). At home sit on a chair and place a dumbbell between your ankles and lift and lower.
Leg Curl
I also do this on a machine. My legs go over a set of roller and after I set the weights I bend my legs back. This is great for the hamstrings. At home if you have ankle weights you can put one leg behind so that you knee stays straight and slightly higher than the hip. Curl your heel toward your back until you feel the stretch. Slowly lower the leg back to extended position.
Squats
This works all muscles of the legs. I do this at the gym at what is called a Smith Machine. The bar goes on my shoulders with weights on each end. At home hold a pair of dumbbells at your side and move as if you are reaching your butt toward a chair. Get down low as long as your knees don't bother you. Stand up and repeat.
Adductor and Abductor
This exercise targets the inside and outside of your thighs. Again I do this on a machine but it is very easy to do at home. Take that ankle strap and put it around an ankle. Kick the right ankle across the left leg (adductor) and then kick it out to the side (abductor). You may have done these without even knowing it but with a weight on the ankle it will be that much more effective.
Calf Raises
i do this on a seated machine on which I put weights. I lift the weights with my calves. At home you can stand on the balls of your feet on a step if there is one. Kep the heels hanging off while you go up and down on your toes.
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I gave the First Lady a biceps routine.
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I gave President Obama a back workout.
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