Cellulite is considered normal and very, very common. Most people think that cellulite is simply fat, but it’s a little more complicated than that. Cellulite is actually caused byĀ fibrous tethersĀ that run through your fat and pull on the fascia that lies underneath your skin, creating a dimpled appearance, meaning that it’s not just fat accumulation, but rather the structure of the fat, that causes it.
The right balance of fat and muscle in your thighs can make you look really attractive in any outfit ā be it an A-line skirt or a pair of boyfriend jeans. But you donāt have to have skinny thighs for that. Your thighs can look toned and sexy if you do the right exercises. Doing exercises to tone your thighs that will also target your calves, quads, hamstrings, glutes, tensors, adductors, and other thigh muscles will build lower body strength, improve posture, burn calories, and build lean muscle. Also, you donāt have to train for hours to get shapely thighs. Do these exercises for 30 minutes a day and see first results after 2 weeks.
Squat
Stand straight with your feet slightly apart (more than shoulder-width distance). Keep your core engaged and shoulders relaxed. Extend your arms in front of you. Flex them and bring them in front of your chest as you squat.
From your starting position, flex your knees and go down as if you are going to sit on a chair. Make sure to keep your knees behind your toes. Hold for a second and then come up.
2 sets of 10 reps, 3 sets of 10 reps, or 1 set of 20 reps
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Jumping Squat
Place your feet shoulder-width apart. Keep your knees straight and slightly flexed forward, core engaged, and shoulders relaxed. Keep your hands to your side so that you can use them to propel yourself up when you jump.
Flex your knees and squat down. Make sure to keep your thighs parallel to the ground and do not overshoot your knees beyond your feet.
Now, move your arms to propel your body up, and jump and land. When you land, make sure that you absorb the shock through your muscles so that you do not injure your knees or feet. Again, go down and squat.
2 sets of 10 reps
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Outer And Inner Thigh Kick
Stand behind a chair. Hold the back of the chair. Relax your shoulders and keep your abs engaged.
Lift your body on your toes. Move your right leg forward. Slowly swing your right leg towards your left and then to the right. Make sure you raise your leg high on the right side. Do this 10 times and then lower your body. Repeat the same with your left leg. 15 seconds on each leg.
2 sets of 10 reps
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Lunges
Put your right leg forward, relax your shoulders. Keep your chest up, core engaged, and hands on the side. Make sure your legs are not directly in the same line as it would make lunging difficult.
Keeping your body weight on the front heel, lower your body and drop your left knee to the ground. Stand right back up. Put your left leg forward and repeat the same. Do 15 seconds on each leg
2 sets of 10 reps
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Plie
Keep your legs a little wider than hip-width apart. Keep your toes pointed out at 45 degrees, core engaged, and shoulders relaxed.
From your starting position, without bending forward or backward, flex your knees and lower your body. As you do this, use your palms to push your knees back so that you can feel the thigh rotation. Move both your hands to the sides, like a ballerina, and slowly stand up with your heels flat on the floor. Do this 1 min.
1 set of 10 reps
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Goblet Plie Squat
Stand with feet wide and toes turned out, holding one heavier dumbbell vertically by one end with both hands at chest height, elbows bent by sides, to start. Squat, pushing knees out to sides. Return to start.
2 sets of 20 reps
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Scissor Kicks
Lie down flat on your back on a mat. Keep your hands straight, palms under your hips, and toes pointed out.
Lift both your legs at a 45-degree angle with the ground. Now, move your right leg up and left leg down. Bring them back up and this time, move your left leg up and right leg down. When you do this at a faster pace, it looks like a scissor.
2 sets of 15 reps
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Heavy Lying Abduction
Lie on floor on left side, torso lifted, left forearm on floor perpendicular to body, legs stacked with one lighter weight resting above right knee, right hand resting loosely on weight to start. Lift right leg and hold for 3 seconds. Lower leg to return to start. Switch sides; repeat.
2 sets of 20 reps
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Side Kick
Lie on your right side on a mat. Keep your core engaged, head resting on your right hand, your left hand in front of you, and left palm resting flat on the floor to support your body. Your body should be aligned from the head to the tailbone. Move both your legs out so that your lower body is at 45 degrees with your upper body.
Raise your left leg up to your hip. Now, without moving your upper body and right leg, kick your left leg forward and inhale. Kick your left leg back and exhale. As you kick back, lift your upper body. Your body should be supported by your right elbow. Do this on the left side as well.
2 sets of 10 reps
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Lateral Goblet Lunge
Stand with feet together, holding one heavier dumbbell vertically by one end with both hands at chest height, elbows bent by sides, to start. Keeping left leg straight and both feet pointing forward, step right leg as far right as possible, bending knee and lowering hips deeply [shown]. Push off right foot to return to start. Do 20 reps. Switch sides; repeat.
2 sets of 20 reps