The 3 muscle-sculpting moves in this circuit will help you get jiggle-free thighs.
The three muscle sculpting moves in this circuit will help you get jiggle-free thighs. Deep Side Lunge. You'll need one dumbbell for this exercise. Stand with your feet hip-width apart. Hold the dumbbell in both hands at chest height. Take a giant step at least 3 feet to your right. Bend your right knee 90 degrees and place the dumbbell on the floor. Hold here for 2 counts. Now return to center and repeat the deep side lunge, this time picking the dumbbell back up. Continue the deep side lunges for one minute, lowering the dumbbell and picking it back up. Each time you lunge, make sure your right knee is aligned over your second toe and your feet are in a straight line. Switch sides, and repeat this exercise to your left side for one minute. One-Legged Deadlift. You'll need a set of 3- to 5-pound dumbbells for this exercise. Stand with your feet hip-width apart, holding a dumbbell in each hand. Lean forward on your left foot while bending your right knee behind you 90 degrees. Continue leaning forward, bringing the dumbbells to the ground until your torso is parallel to the floor. Now, return to standing and repeat. As you lean forward, bend your left knee slightly, keep your back straight and your thigh muscle flexed. After 30 seconds, switch sides and repeat this exercise for 30 more seconds, standing on your left foot. If you're a beginner, rest the dumbbells on a low chair or step bench. Balancing Hamstring-Biceps Curl. You'll need a set of 3- to 5-pound dumbbells for this exercise. Stand with your feet hip-width apart. Hold the dumbbells by your sides with your palms facing forward. Curl the weights toward your shoulders as you lift your left heel up towards your butt. Hold this position for 2 counts, then lower your arms and heel back to the floor. Each time you raise your foot, squeeze your heel toward your gluts. Repeat the exercise for one minute then switch sides.
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