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While most of us want a toned, hourglass physique, we know taking the first step to start on a diet or workout routine is never easy. Especially with the busy lifestyles we all lead, working out can often be pushed back on our list of priorities.

If you’re looking to get started on an exercise regimen soon, you may want to try this workout tutorial from Japanese Fitness YouTuber, Nooa, who claims that you can get slimmer thighs in 14 days just from doing these eight exercises that she has put together.

Standing at 158cm, the Japanese YouTuber had previously successfully lost 18kg through workout and diet, so we know that there are definitely some fitness tips we can steal from her!

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1. Leg spreads

thigh opening and closing exercise

Before beginning your full routine, lay out a yoga mat on the floor first for extra support to prevent any injuries.

To warm your body up, lay flat on your back and raise both your legs to a 90-degree angle. Then, spread your legs into a split position until you feel that stretch, and continue to repeat this step for one minute.

2. Frog leg stretches

frog leg exercise

Similar to the first exercise, the second technique involves keeping your knees bent at a 90-degree angle before going into a split position. Repeat this sequence for one minute. You will definitely start to feel the burn on your inner and outer thighs with this one!

3. Lower leg lifts

lower leg lift

The next exercise is targeted at burning the fat in your inner thighs. Start by lying down on your side before pulling your right leg over the left, where the left leg should remain straight.

Once you’re in position, lift the bottom leg to your maximum height before lowering it down. Repeat this step for 30 seconds before switching sides to continue on for another 30 seconds on the other side, completing the one-minute rep.

4. Lunges

one legged kneeling position

Next, get ready for your lunges by standing up straight. Then, lunge forward carefully with your right foot, going all the way down till your left knee touches the mat. Repeat this for 30 seconds before switching to the left leg.

5. Cross-legged lifts

sideways sit up with bent knees

Sit down on the mat with both your legs crossed in one direction. Once you feel comfortable in that position, start to push your torso up using the strength from your thighs, with your knees being your only point of support.

If you need some help with balance, feel free to put your arms on your waist. Repeat this step for 30 seconds before switching sides.

6. Squat and raise your arms

Squats are not the most challenging workout exercise, but we all know how effective they can be when done correctly.

Start by opening your legs wide and joining both your arms above you. Then, squat all the way down to your maximum while leaning your body forward and pointing your hands down onto the floor. This will help with your balance! Once you’re starting to get the hang of it, continue for 30 seconds.

7. Basic squats

upright squat

Start with both feet shoulder-length apart. Then, slowly bend down with your body weight being put forward and repeat this for another 30 seconds.

8. Sumo squats

open leg squat

To wrap it all up is a final squat exercise. Open your legs as wide as possible before going into the squat position. However, this time, complete the squat without throwing your body weight forward or using your hands to help you with balance, you are going to want to rely solely on your thigh muscles. Then, repeat the exercise slowly for the last 30 seconds.

And voilà! You’ve come to the end of all eight exercises. Consistency is key, so if you diligently follow these exercises daily and maintain a healthy diet, you should be seeing results in no time.

Featured image credit: xFrame.io

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