4 exercises to tighten outer thighs - KFVS12 News & Weather Cape Girardeau, Carbondale, Poplar Bluff

4 exercises to tighten outer thighs

CAPE GIRARDEAU, MO (KFVS) -

The lower body is can be a trouble area for a lot of people. 

“The bad news is there’s no single exercise that’s going to reduce the amount of fat on your upper thigh,” fitness trainer Tamatha Crowson said. “The good news is there are things that you can do. In general, if you tone the muscles that are here, you can actually lift that area a little bit and it will improve that appearance.”

But with any kind of fat loss, it also requires a good amount of cardio and a clean diet. 
Crowson shares 3 exercises that target the outer thighs.

1.    Squats: This exercise can work multiple muscle groups, including the gluts, core, and thighs.

Place your feet a little over shoulder width apart, push your hips back and bend your knees to where your thighs are nearly parallel to the floor.

Straighten your legs and repeat.

Add weights to increase intensity.

2.    Deadlift: Your feet need to be shoulder width apart and along with a slight bend in your knees.

Holding weights, start to bend forward, push your hips back you keeping your back nice and flat.

You want to try to bend to where the weights reach about to your ankles and come up.

3.    Clam shell: Lie on one side, bend your knees behind you at about a 90-degree angle and lift your feet slightly off the ground.

Once you are in that position, open the top leg back and then return to the starting position.

4.    Fire hydrant: This exercise requires you to get on your hands and knees.

The trick with this one is that you do not want to have much motion in your lower back.

Take one leg and pull it slightly in front of the other, bring it out to the side and bring it back in. 

If you have a fitness question, send a Facebook message or e-mail to Amanda Hanson.

Download the KFVS News app: iPhone | Android

  • Heartland NewsMore>>

  • Fashion designer Kate Spade to be buried in Kansas City

    Fashion designer Kate Spade to be buried in Kansas City

    Thursday, June 21 2018 6:18 AM EDT2018-06-21 10:18:36 GMT
    Spade will be buried in Kansas City. (Source: Raycom Media)Spade will be buried in Kansas City. (Source: Raycom Media)

    Fashion designer Kate Spade is being buried in Kansas City, where she was born.

    Fashion designer Kate Spade is being buried in Kansas City, where she was born.

  • KYTC: I-24 clear after 4 vehicle crash blocks eastbound lanes

    KYTC: I-24 clear after 4 vehicle crash blocks eastbound lanes

    Thursday, June 21 2018 6:02 AM EDT2018-06-21 10:02:28 GMT
    I-24 eastbound lanes are clear after 4-vehicle crash (Source: KYTC)I-24 eastbound lanes are clear after 4-vehicle crash (Source: KYTC)
    I-24 eastbound lanes are clear after 4-vehicle crash (Source: KYTC)I-24 eastbound lanes are clear after 4-vehicle crash (Source: KYTC)

    Paducah 911 reports the eastbound lanes of Interstate 24 are open after a four-vehicle crash.

    Paducah 911 reports the eastbound lanes of Interstate 24 are open after a four-vehicle crash.

  • What you need to know June 21

    What you need to know June 21

    Thursday, June 21 2018 5:16 AM EDT2018-06-21 09:16:42 GMT
    Rain could be coming our way (Source: Pixabay)Rain could be coming our way (Source: Pixabay)
    Rain could be coming our way (Source: Pixabay)Rain could be coming our way (Source: Pixabay)

    Good morning, it is Thursday, June 21. First Alert Forecast Scattered rain this morning will push out of the area.

    Good morning, it is Thursday, June 21. First Alert Forecast Scattered rain this morning will push out of the area.

  • Trending StoriesTrending StoriesMore>>

  • Police fatally shoot 17-year-old boy fleeing traffic stop

    Police fatally shoot 17-year-old boy fleeing traffic stop

    Wednesday, June 20 2018 3:17 PM EDT2018-06-20 19:17:51 GMT
    Wednesday, June 20 2018 10:43 PM EDT2018-06-21 02:43:27 GMT
    No shots were fired at the officers during the encounter, and no weapon was found on Rose's body. (Source: KDKA/CNN)No shots were fired at the officers during the encounter, and no weapon was found on Rose's body. (Source: KDKA/CNN)

    Authorities say a police officer fatally shot a 17-year-old boy just seconds after he fled from a traffic stop in a confrontation partly captured on video shot from a nearby home.

    Authorities say a police officer fatally shot a 17-year-old boy just seconds after he fled from a traffic stop in a confrontation partly captured on video shot from a nearby home.

  • Mississippi State fan trolls wife in local TV news interview

    Mississippi State fan trolls wife in local tv news interview

    Wednesday, June 20 2018 10:08 PM EDT2018-06-21 02:08:19 GMT
    One Mississippi State baseball fan didn't let a rain delay drown his sense of humor and he took an opportunity to troll his wife in the process. Source: KMTV FacebookOne Mississippi State baseball fan didn't let a rain delay drown his sense of humor and he took an opportunity to troll his wife in the process. Source: KMTV Facebook
    One Mississippi State baseball fan didn't let a rain delay drown his sense of humor and he took an opportunity to troll his wife in the process. Source: KMTV FacebookOne Mississippi State baseball fan didn't let a rain delay drown his sense of humor and he took an opportunity to troll his wife in the process. Source: KMTV Facebook

    One Mississippi State baseball fan didn't let a rain delay drown his sense of humor and he took an opportunity to troll his wife in the process. 

    One Mississippi State baseball fan didn't let a rain delay drown his sense of humor and he took an opportunity to troll his wife in the process. 

  • Coffin with human bones inside found in attic of KS business

    Coffin with human bones inside found in attic of KS business

    Thursday, June 21 2018 4:14 AM EDT2018-06-21 08:14:14 GMT
    Thursday, June 21 2018 4:33 AM EDT2018-06-21 08:33:54 GMT

    Police don't know where the remains came from, how old they are, who may have left them or why.

    Police don't know where the remains came from, how old they are, who may have left them or why.

Powered by Frankly