upper leg exercises

Kanoe

Hi, I wondering if anyone could give me a few tips on for working inner thigh muscles. I've lost a little less than two stone over the last year and have been exercising frequently to tone up, walking mostly and I swim occasionally and have use of a gym but I rarely use machines as I wouldnt know which ones to use. I'm finding it really hard to tone up this area, everywhere else seems to be responding ok but no matter how much I walk I can't seem to notice any difference here (its really starting to bug me) I used to have good muscle tone as I was a competitive swimmer but I'm starting to think my age probably has a lot to do with it. Is it possible to get a workout that I will see benefits from, like sooon!. (34, walk 10k every day)

EileenG

Squats.

But the nasty truth is that while squats are the single best exercise for any leg problem, they can't spot reduce fat. You'll have to reply on diet and general fat burning for that. But keep doing the squats. Lunges and stiffleg deadlifts are good too.

The shiny machines in the gym which are supposed to tone up your inner thighs are a waste of time. The inner thigh muscles are pretty small, and you can't spot reduce.

AntiVirus

EileenG wrote: »

The shiny machines in the gym which are supposed to tone up your inner thighs are a waste of time.

Are those inner/outer thigh machines a waste of time in the gym?

EileenG

If you've got hours to spare, knock yourself out. If you want to get a good workout done and get home, concentrate on squats, lunges, stiffleg deadlifts, hamstring curls and leg press.

AntiVirus

EileenG wrote: »

If you've got hours to spare, knock yourself out. If you want to get a good workout done and get home, concentrate on squats, lunges, stiffleg deadlifts, hamstring curls and leg press.

As part of my leg work out I do squats, leg presses, leg extension, leg curls and use those inner/outer thigh machines at the end as well. Am I just wasting my time? I don't like doing squats as my knees just don't feel up to it but I don't have a problem with leg presses?

Kanoe

Had a look and found some tips for squats and lunges too so started with that this evening and will see how it goes, (hope to see results in three weeks?) I tend to avoid machines as I'm afraid of building up too much muscle. Will have to look at diet again as I cut out most wheat products when I learned I was intolerant (which resulted in much of the weight loss) but found I'm having carby cravings again. Thanks for response

EileenG

I did read somewhere that doing the machine for outer thigh can help with your squats, though they gave an alternative, where you press your knee out against a swiss ball.

I love the leg press, and hate doing squats, but squats are much better, particularly if you have dodgy knees. You're in a natural range of motion, so you should be less liable to injury. With the leg press, the temptation is to go heavier and heavier, so if you have a problem, your knees can take a walloping.

You might want to get someone to check your form while squatting?

The inner and outer thigh muscles are relatively small muscle groups. If you need them for rehab etc, then fine. Otherwise, it's a bit like trying to muscle up by doing wrist curls.

EileenG

zxy wrote: »

I tend to avoid machines as I'm afraid of building up too much muscle.

I promise, you will not build up too much muscle. Except for a few genetic freaks (and you'd know already if you were one) women just don't have the testosterone to build much muscle. We have to lift like crazy just to look as if we ever get off our arse.

Female bodybuilders generally are genetic freaks, and even they usually have to spend years of extreme effort. And at the end, the main difference between a female bodybuilder and an ordinary woman is not the amount of muscle, it's the very low level of bodyfat.

www.leighpeele.com/body-fat-pictures-and-percentages Scroll down and look at the pictures of women.

Kanoe

ooh k. 20% it is (18 is nice too but I'm trrying to be realistic here)
I always felt like I had a freaky amount of muscle though, especially across the shoulders and upper arms, (actually everywhere) which even at this rate are fairly defined (and I'm guessing I'm somewhere between 22 and 24%) and my arms are quite veiny. my father was a body builder though and my brothers are quite buff too so I'm not sure how much would be genetic but definitely has a lot to do with early training when I was young.
First thing tomorrow am getting it checked.

AntiVirus

EileenG wrote: »

I did read somewhere that doing the machine for outer thigh can help with your squats, though they gave an alternative, where you press your knee out against a swiss ball.

I love the leg press, and hate doing squats, but squats are much better, particularly if you have dodgy knees. You're in a natural range of motion, so you should be less liable to injury. With the leg press, the temptation is to go heavier and heavier, so if you have a problem, your knees can take a walloping.

You might want to get someone to check your form while squatting?

The inner and outer thigh muscles are relatively small muscle groups. If you need them for rehab etc, then fine. Otherwise, it's a bit like trying to muscle up by doing wrist curls.

I don't think its my form as the gym instructor said I have good form but I'm going to do dumbell squats with lighter weights and try to slowly build up from there.

Thanks for your help

Assets Model

EileenG wrote: »

Squats.

But the nasty truth is that while squats are the single best exercise for any leg problem, they can't spot reduce fat. You'll have to reply on diet and general fat burning for that. But keep doing the squats. Lunges and stiffleg deadlifts are good too.

The shiny machines in the gym which are supposed to tone up your inner thighs are a waste of time. The inner thigh muscles are pretty small, and you can't spot reduce.

I'd agree with that squats are pretty hellish but my legs look tons better since i've started to do them.

EileenG

zxy wrote: »

ooh k. 20% it is (18 is nice too but I'm trrying to be realistic here)
I always felt like I had a freaky amount of muscle though, especially across the shoulders and upper arms, (actually everywhere) which even at this rate are fairly defined (and I'm guessing I'm somewhere between 22 and 24%) and my arms are quite veiny. my father was a body builder though and my brothers are quite buff too so I'm not sure how much would be genetic but definitely has a lot to do with early training when I was young.
First thing tomorrow am getting it checked.

Maybe take some photos and try looking at them objectively. Or better still, get a bb relative to point out someone with the same bodyshape as you. We all tend to focus on the details we don't like, and to ignore the overall package. You can see your shoulders and upper arms without contortions, so it's easy to focus on those too much.

Mellor

I was reading a bit in mens health, and it gave a list of 2 variations each for 4 main exercises (squat, dead lift, pull up, bench press)

For the squat, it suggested body weight or even BW band assisted to make it easier.
It may well be an option for those would don't like or can't squat. To do BW assisted and rack out maybe 50 or so quickly. Will leave you knackered and over time stability will improve and the return to regular squats with it

Guya

Running and cycling longer distances at a steady pace. Spinning classes are very very good.

Gym machines will help you for strength training/toning on isolated muscle groups, not fat burning.

The part about exercise in the morning before breakfast will probably be of interest to you.

"Dietary effects – The other important factor is diet. A diet high in carbohydrate will suppress fat oxidation, and a diet low in carbohydrate will result in high fat oxidation rates. Ingesting carbohydrate in the hours before exercise will raise insulin and subsequently suppress fat oxidation by up to 35%(5) or thereabouts. This effect of insulin on fat oxidation may last as long as six to eight hours after a meal, and this means that the highest fat oxidation rates can be achieved after an overnight fast."

Here's the whole article. Hope you find it useful.

http://www.pponline.co.uk/encyc/fat-burning-using-body-fat-instead-carbohydrates-fuel-40844

Kanoe

interesting link above thanks. Started the squats and it's like someone has implanted tennis balls into my thighs, the pain.

(will reassess diet and keep you updated, thanks for the tips)

EileenG

zxy wrote: »

interesting link above thanks. Started the squats and it's like someone has implanted tennis balls into my thighs, the pain.

Sounds right. Keep up the good work.

Kanoe

only figured out how to calculate my bmi, I'm 5'4 and 9st 2(ish) which makes it 21.9. (I think) might aim for the 18% afterall.

EileenG

A BMI of 22 is perfect. Don't confuse BMI with bodyfat percentages, they are different things.