Exercises for thighs and hips

[Toscana]

I would like some exercises that can be done at home with ankle weights that target the thighs and hips. I use free weights and get nice definition in my arms, but I haven't figured out how to use weights for toning thighs and hips. I walk 2 miles per day and do a video with toning exercises twice a week. Suggestions for exercises or video tapes that target these areas would be appreciated.

[lindrusso]

I would suggest checking your local library - maybe they have some fitness books that would allow you to give something a "test run" before investing any money. I know many different exercises that would be great, but I think I'd end up confusing you if I tried to describe them - it's much better if you have a picture or video to go by! Also, video stores often rent exercise videos. Good luck!

[Pat58]

Like Lindrusso, I would recommend checking out a book on weight training from your local library. A good author is Joyce Vedral. She has several books devoted to weight training for women. She gives clear instructions as to form and there are step by step photos and sample routines. The one I have is "Now or Never" but she's written a few.

As far as your ankle weights, just be aware that the muscles they're usually used to tone, the adductors and abductors (inner and outer thigh) are very narrow muscles. Toning these muscles is good for your overall balance, but walking and other forms of aerobic activity plus more traditional weight training exercises like squats and lunges will help to decrease fat (aerobic) and tone the larger, defining muscle groups like gluteals and quadriceps (weight training). Lots of leg lifts won't make "the bulge" go away. But they can still be part of a good cross training workout. Good luck!

[This message has been edited by Pat58 (edited 09-21-2000).]

[lindrusso]

Speaking of Joyce Vedral, I have a couple of her books too (I just couldn't remember her name at the time of posting and I can't find the books!). One of them is a book on fast, power routines using lighter weights, lots of reps and it's sort of like pyramiding - only instead of just going up in weights and using less reps, you also go back down to the lighter weights.

ANYWAY, this book has routines for using free weights for your legs. Some of them were a bit awkward, but others were quite good. To be in her shape at any age would be great, but she must be in her 60's! You go girl!

[Toscana]

Thanks for the information, it sounds like the library is the place to go! I also realize that a lot of walking will tone those areas, as I have noted every time I travel to Europe and stay in a city, I walk around 7-10 miles a day in the course of siteseeing and drop the weight and feel more toned even while indulging in more food and wine. Originally posted by lindrusso:
Speaking of Joyce Vedral, I have a couple of her books too (I just couldn't remember her name at the time of posting and I can't find the books!). One of them is a book on fast, power routines using lighter weights, lots of reps and it's sort of like pyramiding - only instead of just going up in weights and using less reps, you also go back down to the lighter weights.

ANYWAY, this book has routines for using free weights for your legs. Some of them were a bit awkward, but others were quite good. To be in her shape at any age would be great, but she must be in her 60's! You go girl!