Before you start: Choose your goal from one of the three workouts. Follow its specific routine twice a week, performing two sets of 10 to 12 repetitions for each exercise. Between each set, rest for 1 minute. Some exercises entail the use of weights. So aim for a load that will require you to struggle to complete the last two repetitions of each set.
Workout 1: Create curves
Exercises which require ‘bulking up’ are often a big fear for women. However, females do not have the genetic profile to build muscle mass in the same way that men do. The trick is adding muscles to targeted areas, helping to define your curves. Here’s what to do:
1. Leg Press
Sit in the leg-press machine, placing your feet in the middle of the footplate, hip-width apart. Press the weight, releasing the support bar, lowering the footplate until your legs are bent at a 90 degree angle. Then, push with your heels as you press the plate back to the starting position. This completes one repetition.
Stand with your feet hip-width apart, toes slightly turned out, dumbbells at your side. Lower your body (as far as you can) preferably until your thighs are parallel to the floor, push your hips back and keep your chest up. Return to the starting position by pressing through your heels. This completes one repetition.
3. Bench Step-Up
Hold the dumbbells by your side, step up on a sturdy bench with your right leg, pressing into your right heel as you fully step up onto the bench. Let your left leg trail behind, then step back off the bench. Repeat all the repetitions on the right leg, then switch to the left.
4. Walking Lunge
Hold a pair of dumbbells by your sides. Tighten your core, taking a very large step forward with your right leg. Then, lower your body, allowing your back knee to drop to the floor. Lean slightly forward and press into your right heel, coming back with your feet together. This completes one repetition on the right side. Proceed to do 10 to 12 reps, then repeat the exercise with your left leg.
Workout 2: Slim down
Muscles become larger when you add more resistance to your workout regimen. However, when you focus your exercises on bodyweight you eliminate the progressive resistance, as your body weight stays about the same.
1. Single Leg Deadlift
This exercise requires some balancing, so hold on to a chair or table if you find it to be a little challenging. Lift your left leg off the ground, keeping a slight bend in your right knee and bend your torso forward. If you can, let go of your support and release your hands and fingertips toward the ground (without making any contact with the floor). Keep your back leg extended, so that it is almost parallel to the floor. Your legs should ideally form a 90° L-Shape. Keep your balance then return to the starting position. Complete 15 repetitions for this exercise on one leg, then switch.
Stand with your right foot in front of your left, about 2 to 3 feet apart. Place most of your weight on your front leg, then lower your body down to a lunge position (as shown). Hold for 2 to 3 seconds, then press into the front foot, pushing back up to the starting position. Repeat for 20 reps per leg, then switch.
3. Warrior II
Spread your legs 3 to 4 feet apart, keeping your feet parallel to each other. Keep your hands on your hips then rotate your right foot at a 90° angle and sink down from your hips, keeping your right knee over your ankle and your back leg straight. Extend your arms out to the side. From this position, press your body up, straightening the front leg. Then lower back down to warrior II. This completes one repetition. Do this for 20 times on both sides.
Workout 3: Burn fat
The thighs are a stubborn area in women. If you are looking to burn fat, add interval training and high-intensity exercises to shed weight quickly. Interval training burns more calories in a shorter amount of time. And adding intensity workouts like jumps and sprints will enable you to burn calories long after your workout.
1. Split Lunge Jump
Start in a lunge position. Lower your body toward the floor, about 4 to 6 inches. Then spring upward, jumping as high as you can. As you are in mid-air switch your legs so that you land with the opposite foot in front.
2. Side Leap
Stand with your feet together, lowering your body slightly in a shallow squat. Jump as much as you can toward your right side, landing on your right foot. Allow your left foot to tap the floor for balance. Immediately leap toward the left side. Keep your body low and your knees soft. Repeat for a total of 30 jumps, 15 per leg.
3. Sprint Intervals
Walk for 5 minutes to warm up (you can do so on a treadmill or outside). Then run as fast as you can for 2 minutes, and return to walking for 2 minutes. Repeat 8 times.