Best Exercises for quads/innerthighs/hamstrings

kajcomp · 06-10-2009, 05:22 PM

In trying to reduce exercise time while also focusing on tyring to slightly develop definition in quads/inner thighs/hamstrings, what few exercises would bee the m ost beneficial? Weighted Deadlifts and Sumo Squats perhaps? I don't want to get huge muscles, but just regain the definition that I have naturally had all my life until a year ago. I am 55 and going through menopause and it appears that I have lost muscle tone, even though I exercise, it appears that it doesn't "hold". Does this mean that because I am older, that I will just have to work twice as hard as I once did to maintain tone and definition? Also, does anyone know anything about the benefits of using a rebounder as far as building definition all over the body?

I once read that if you have limited time, if you would just do two exercises, wall squat and plank for a total of 90 seconds that you would be strengthening all areas of the body - well, I'm not sure about that one! Any comments on that one?

5kgLifter · 06-10-2009, 07:17 PM

Quote:

Originally Posted by kajcomp

In trying to reduce exercise time while also focusing on tyring to slightly develop definition in quads/inner thighs/hamstrings, what few exercises would bee the m ost beneficial? Weighted Deadlifts and Sumo Squats perhaps? I don't want to get huge muscles, but just regain the definition that I have naturally had all my life until a year ago. I am 55 and going through menopause and it appears that I have lost muscle tone, even though I exercise, it appears that it doesn't "hold". Does this mean that because I am older, that I will just have to work twice as hard as I once did to maintain tone and definition? Also, does anyone know anything about the benefits of using a rebounder as far as building definition all over the body?

I once read that if you have limited time, if you would just do two exercises, wall squat and plank for a total of 90 seconds that you would be strengthening all areas of the body - well, I'm not sure about that one! Any comments on that one?

I'm not sure what sort of time you are working out for and how much you want to reduce it by, but using a stairs certainly builds up the definition in the quads, or you could get similar results from stepping on a basic aerobic stepper and even using a bicycle. Our quads really began to regain their strength once we moved into a propperty with stairs. But the wall squats should work okay.

As for the 2 exercises for the entire body, I suppose any is better than none, but whether it really does exercise all body parts is another matter; the squat uses 256 (265??) muscles in the body but I'm sure even then some are overlooked.

kajcomp · 06-11-2009, 10:41 PM

I have been working everyday for two each 15 minute sessions on the rebounder for cardio and also on those days I usually do about 1 hour of slow flow yoga; and 4 alternating days with weights and on those days I usually go about one hour. I'm not sure that is correct as I devised the routine myself and am certainly not an authority. I was in top, and I do mean top shape about 1 1/2 years ago and HAD to lay off when my Dad was in the hospital for 5 months straight and that's where I was also. I have only started back on my exercise routine 3 months ago as I lacked the emotional stamina to continue until then. My body lost all of what I had worked so hard to achieve prior to all of this last year. So, I am beginning all over again with much against me with menopause and other things.

Is rebounding on a mini trampoline enough for cardio and fat loss? I usually get the heart rate up to 135 bpm from a 15 minute session?

I would like to reduce the time to about 45 minutes if possible, so I will need to try to use the best possible exercises to target all areas of concern.

Any suggestions as to a certain DVD I could follow for the weight training - I would just like to get my legs back in shape - I seem to not have much trouble with the upper body in toning the muscles there. And, oh well, the abs are another thing. It will come eventually. My diet is impeccable, I believe, and has been for 5 years now.

Thanks for a wonderful site, and any other suggestions.

Kathy

5kgLifter · 07-20-2009, 11:40 AM

Quote:

Originally Posted by kajcomp

I have been working everyday for two each 15 minute sessions on the rebounder for cardio and also on those days I usually do about 1 hour of slow flow yoga; and 4 alternating days with weights and on those days I usually go about one hour. I'm not sure that is correct as I devised the routine myself and am certainly not an authority. I was in top, and I do mean top shape about 1 1/2 years ago and HAD to lay off when my Dad was in the hospital for 5 months straight and that's where I was also. I have only started back on my exercise routine 3 months ago as I lacked the emotional stamina to continue until then. My body lost all of what I had worked so hard to achieve prior to all of this last year. So, I am beginning all over again with much against me with menopause and other things.

Is rebounding on a mini trampoline enough for cardio and fat loss? I usually get the heart rate up to 135 bpm from a 15 minute session?

I would like to reduce the time to about 45 minutes if possible, so I will need to try to use the best possible exercises to target all areas of concern.

Any suggestions as to a certain DVD I could follow for the weight training - I would just like to get my legs back in shape - I seem to not have much trouble with the upper body in toning the muscles there. And, oh well, the abs are another thing. It will come eventually. My diet is impeccable, I believe, and has been for 5 years now.

Thanks for a wonderful site, and any other suggestions.

Kathy

Rebounding is very good for the system, it also mproves the drainage of the lymphatic system. Jogging on a rebounder is good too. You could also use hand weights whilst on it. Not sure about DVDs for weight training, youtibe might have some good vids, but haven't heard of any DVDs for it. The book Sculpting Her Body Perfect by Schoenfeld is extremely good and easy to follow through, if you can get hold of it through a library, or maybe a cheap copy on amazon etc.

5kgLifter · 07-20-2009, 02:06 PM

Info on rebounding:

http://www.healingdaily.com/exercise...and-health.htm

Trusylver · 07-21-2009, 09:19 AM

Good advice from 5kg

for your squats do them with a wider stance (Sumo) and you will bring more muscles into use, in particular the adductors (inner thigh)

http://www.exrx.net/Lists/Directory.html here is a good site with small videos of how to do weight exercises with good form aranged by body part.

laura · 07-21-2009, 08:04 PM

I am trying to build muscle and definition in my quads, hamstrings and thighs. I work my legs out hard (with weights) one a week. I use the leg extenstion, smith machine lunges, hack squat, seated and lying leg curls, DB squats. Just some examples.....I'm pretty sore for several days after my leg workout, but don't seem to be seeing the results. Should I be doing something else? Does it usually take some time to see the results since legs are such a big muscle?

Trusylver · 07-21-2009, 11:43 PM

Laura, the definition will come with fat loss but for your workout you need to be working legs more than once a week.
you are probably doing too many different exercises but it is a little hard to tell without knowing how many reps/sets you are doing.

if it is possible swap from doing DB squats to doing them with a barbell and get someone to make sure your form is correct, also try to swap from doing your lunges on the smith machine to doing them with your DB. the other exercise i would recommend is the Deadlift. if you are able swap your leg curls (both types) for hamstring raises. Remember it is better to do more compound lifts than isolation exercises.