Your female body has about 650 muscles. To each the command “use it or lose it” is intrinsic. Most women do the second.  As 65% of the body muscles are not near or on the thighs, they remain intact by sedentary lifestyle. Research has shown that by the age of 55 the women who despise exercise lose at least 40% of their strength and 14% of their muscle mass. At 64 they are unable to lift weights bigger than 6 kg. Regular power training can prevent or even reverse the process of progressive weakening of the muscles. Besides, they can make bones stronger by increasing only their thickness but not bulk. A great part of the problems of youth and ageing are in fact consequence of poor nutrition and sedentary living rather than chronology.
What defects of the female thighs can be overcome by exercise? We are all aware that legs play a very important part in the overall appearance of the female figure. Why live with the thought that what nature has given to you cannot be changed? There are ways to do away with the flat hind part of the thighs, the too big bulk in the upper part, the totally fat thighs and their thin lower part, as well as the too wide space between them or their weakness.
Flat hind part
It is fairly easily to do away with it. First, warm up with the usual gymnastic movements and side-split, and do some rope jumping for a minute. Then hold on to something and do 15 to 20 air squats to warm up your thighs and guard against injury. Stand up, do 10 to 20 full squats in order to restore your blood circulation and take a warm shower. Do these exercises 3 times a week every other day.

BASIC EXERCISE:

1. Kneel and place your hands on the back of your neck. Bow down 10 to 15 cm and return to initial position. The lower down you go, the more your thighs are loaded. If you lose your center of balance, put your heels under the armchair or ask someone to hold your ankles. Do this exercise in three series of 10 to 12 repetitions.

2. Standing, holding onto something, bend your lower leg, until it touches your glutes. Tie some weight to your ankle. Do this exercise alternating the legs in five series of 10 to 12 repetitions.

3. Sit on the threshold of the door with your back propped up on the frame and your legs bent. Press with the legs for 5 or 6 seconds. Don’t hold your breath. Do the exercise 5 times.

4. Take lying position with your legs under the sofa. Press your legs upwards for 5 or 6 seconds alternating the legs. Do the exercise 3 times.

ATTENTION:

1. If you do it more than three times you will not be able to fill the empty hind part of your thighs. The effect will be just the opposite.
2. Eat food rich in protein and lots of salads and fruit.
3. Work on this program for 2 months. It will take only 30 minutes to do. And the results will be visible.