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Declan Connolly, PhD Responds:
Declan Connolly, PhD, an associate professor and the director of the University of Vermont Human Performance Laboratory, responds: Remember, you cannot spot reduce, so trying to lose weight in one particular body part can be a frustrating experience. Instead, start an exercise program that's low in intensity for 30 to 40 minutes, two to four times a week. To help build muscle in your thighs, try walking. If walking is uncomfortable, try swimming, changing strokes to work your thigh muscles in different ways. Here are some simple leg exercises to help tone your thighs (and stomach) with minimal stress on the knees:
Side leg raises: Lie on your side. Raise your top leg as high as possible. Bring it back down. Repeat 12 times on each side.
Side leg under-raises: Lie on your side, and cross your top leg over your bottom leg. Then raise your bottom leg as high as possible. Help support and stabilize the rest of your body with your arms. Repeat 12 times on each side.
Single and double leg extensions: Lie on your back with arms at your sides, palms on the floor and hold your tummy in to help support your back. Bend knees to 90 degrees and alternate pumping each leg out and in like riding a bike. Do 12 of these bicycle pumping motions. As you progress and gain strength, perform the same exercise except extend your legs out and in together.
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Declan Connolly
PhD
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