7 QUADRICEPS EXERCISES THAT ELIMINATE FAT AND SHAPE YOUR THIGHS

| October 6, 2023 | Bodybuilding and Fitness Nutrition | No Comments

The quadriceps, a group of muscles located in the front of your thighs, play a crucial role in lower body strength and stability. If you’re looking to eliminate fat and shape your thighs, incorporating targeted quadriceps exercises into your fitness routine is essential.

In this article, we will explore seven effective exercises that specifically target the quadriceps, helping you build strength, tone your thighs, and achieve the sculpted legs you desire.

Box jumps

  • Stand in front of him with your feet together, squeeze your abdomen and jump on him. You must contract your abdomen with each jump to strengthen the belly area.
  • Jump back to the starting position.
  • Do 10 repetitions in 3 series.

Burpees

  • Stand with your feet hip-width apart and your arms at your sides.
  • Lower yourself into a squatting position with your hands resting on the floor in front of you.
  • Push your legs back to the push-up position and lower your chest to the floor.
  • Return to position two, pushing both feet forward to return to the squatting position.
  • Jump and raise both hands above your head.
  • Do 10 repetitions.

Squats

  • Stand with your feet slightly wider than shoulder width apart and your chest raised.
  • Extend your hands in front to help maintain balance.
  • Start by sitting down and then get up as if you were sitting in an imaginary chair. Keep your face and head facing forward.
  • Lower your body down, so that your thighs are parallel to the ground. Put all your weight on your heels. Keep your body tense and push your body up through your heels to return to the starting position.
  • Do 12 repetitions.

Reverse Lunge

  • Stand with your feet shoulder-width apart and your arms at your sides.
  • Putting your weight on your right foot, step back and pivot with your left foot – almost as if you were bowing – allowing your arms to be placed in front of you in a comfortable position. Make sure your chest stays straight.
  • Begin to stretch your right leg, pushing up through the heel and returning your left foot to the starting position.
  • Do 10 repetitions on each side.

Elevation of both legs

  • Start by lying on the floor with your legs elevated and your hands behind your head and breathe deeply. This is the initial position.
  • Slowly lower your legs as much as you can without touching the ground.
  • Next, raise your legs to the starting position.
  • Repeat 10 times.

Step-Ups

  • Stand with a bench or step in front of you.
  • Starting with your right foot, step onto the bench, lightly tapping your left foot against the surface while keeping your weight on your right heel.
  • Lower your left foot back to the ground while keeping your right foot on the bench.
  • Repeat 3 sets of 12 repetitions and then change legs.

Wall squat

  • Start by standing about 60 centimeters from a wall with your back resting on it.
  • Slide your back down the wall until your hips and knees bend at a 90-degree angle.
  • Keep your shoulders, upper back and the back of your head against the wall.
  • Both feet should be supported on the ground with the weight distributed evenly.
  • Maintain the position for the required time.
  • Repetitions: 2 series of 15 seconds.