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Thighs, thighs, thighs - Body talk: Black health and fitness
Ebony, April, 2003
IF you believe the experts, there are basically two paths you can take on the road to firmer, fit thighs--diet and regular exercise, or minor plastic surgery. The pros and cons of both methods are quite clear. Pros of exercise: Fitness experts contend that the most effective, most reliable, and in the end, most rewarding way to tone your thighs is by working out and eating right. Cons: You won't get results overnight. Ask those buff bodies that you see in the gym--they'll be the first to tell you that it takes patience and determination to look as good as they do.
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Pros of plastic surgery: For a few hundred dollars, a plastic surgeon will suck the fat right out of your thighs, right there on the spot, or at least diminish the appearance of cellulite. Cons: You have to thoroughly research your plastic surgeon's background to avoid health hazards; your recovery may take a few weeks; and furthermore, if your goal is to lose weight, this isn't the procedure for you. "Liposuction is a contour technique, not a weight-loss technique," warns Chicago plastic surgeon Elton X. Tinsley, who specializes in Black skin care.
If you choose to work your way to shapelier thighs, there are some easy thigh-sculpting moves that you can do at work or at home. (Be sure to visit a doctor before beginning any new fitness routine.) In the gym, there are a number of target-specific weight machines that can whip your thighs into miniskirt shape, so be sure to consult with a fitness trainer to choose the best thigh machines for you.
Here are five manual thigh-toners that are guaranteed to give your lower body a good workout:
1 PULL-IN PLIES. A favorite among ballet dancers and fitness trainers, this exercise is designed to tone your thighs and burn the fat. First position: Place a weighted bar in your arms in front of your body. Your feet should be shoulder-width apart and your thighs, knees and toes should be slightly rotated outward. Bend your knees (directly over your toes) gently. Lift with your arches away from the floor. Second position: Keep your back upright, straighten your legs, and slide your right leg toward your left leg. As you slide your leg, be certain to keep your toes in contact with the floor until your heels touch. Return your right leg to the starting position and slide in your left leg. (Do 10 repetitions on each leg.)
2 SWEEPING SQUATS. This exercise is ideal for work. First position: Using a chair for balance, stand with your feet slightly wider than shoulder-width apart. Bend your knees and sit back into a squatting position. For best results, keep your chest lifted and your abdominal muscles firm to support your spine. Second position: Keep your shoulders and hips facing the front as you straighten your legs and slowly rise out of the squat. Sweep your right leg across your body, pointing the toes of your extended leg. Hold your position for five seconds. Return your right leg to the starting position, squat and repeat, sweeping with the left leg. (Do 15 repetitions on each leg.)
3 LEG LIFTS. This is another thigh-toner that can be done at work. First position: Stand on your left leg (holding a chair for balance) and place your right foot behind your left calf. Bend your right knee and rotate your right thigh and knee outward. Pull in your abdominal muscles firmly toward your spine, keeping your chest lifted and your shoulders relaxed. Second position: Do not lean forward; keep your back in an upright position, using your abdominal muscles to support your spine. Raise your right leg in a bent and rotated position. Pause at the top of the lift and slowly return to your starting position. Do not allow your knee to turn down during the lift. (Do 15 repetitions on each leg.)
4 KNEE LIFTS. First position: Lie on your side with both knees bent in front of your body (do not bend your knees higher than your hip level). Support your head with your bottom arm, maintaining a straight back by pulling your abdominal muscles firmly toward your spine. Begin with your top leg stacked directly over your bottom leg. Second position: With your hips and shoulders facing frontward, pull your abdominal muscles in as you lift your leg to hip height. Pause for five seconds, then return to your starting position. Keep your knees and thighs parallel at all times and avoid arching your back as you lift your leg. (Do 15 repetitions on each leg.)
5 LEG RAISES (WITH WEIGHTS). You've probably seen this move on the late-night exercise shows. It's a classic, but with a new twist. Fitness experts advise adding a weight bar to increase the effectiveness of this exercise because it defines your thighs in less time (than doing the exercise weightless). First position: Lie on your side, supporting your head with your forearm. Next, extend your bottom leg and bend your top knee, placing it in front of your bottom leg's calf. Place one end of a weighted bar on the inner edge of your bottom foot, resting the bar's other end on the floor. (Beginners can use ankle weights instead of the weighted bar.) Second position: Raise your bottom leg off the floor, using slow, controlled movements. Balance the bar on your foot by keeping your foot flexed and your bottom leg parallel to your top leg. For best results, keep your shoulders and hips facing forward at all times and don't allow your knee and toes to turn upward. Pause for five seconds at the top of the lift and on the return down. (Do 10 repetitions on each leg.)
