If you’re at Rhode Island Dolls in Woonsocket, RI this summer you’ll notice one trend that is going to be around for a long time – toned thighs. The dancers are putting their best leg forward so they can put on the best show for you.
If you’re a dancer and you want to have the hottest look this summer, start with toning up those thigh muscles. Even if you’re a woman that wants to look like she could be a smoking hot exotic dancer, these tips can work for you.
Do your stretches first!
Before doing any type of exercise, always stretch your muscles. This loosens them up and reduces the risk of injuries.
#1 Kneeling side kick
Do 12 reps of 20, then switch sides and repeat. Do this every day. Increase the number of kicks in each set when you need more intensity.
Start by kneeling on the floor. Then put your left hand on the floor, under your left shoulder for balance. Stick your right leg out to the side and touch your toes to the floor. Put your right hand behind your head. With your right leg extended out straight, kick it forward at hip height and flex your right foot. Hold your leg in that position for a second, then return your foot to the floor.
Do 3 sets of 20 lunges every day. Then increase the number of lunges in each set as you get more toned.
This is another very common leg exercise that will thin your thighs and make them look nice and firm when you ‘re dancing at RI Dolls. You can do these anywhere. Start by standing with your feet together. Your shoulders should be slightly back, your back straight, chin up, and arms straight by your side with palms facing in. Take a step forward with your right leg and as you put your foot down, bend both knees and dip down towards the ground. Your left knee should be only inches away from the floor. Your right knee should never extend past your right toes. Then, push with your right leg as you stand up to the starting position. Repeat the same motion, but start with the left foot to work that leg. For a more intense workout, you can hold dumbbells in your hands.
Do as many as you can in a 3-minute time period, every day.
Girls often have a love/hate relationship with squats. They hate to do them, but they love the results they get when they do them. To do a squat, stand tall and straight, with your feet shoulder-width apart. Then, bend your knees and lower your hips, all while keeping your back straight. When your thighs are parallel with the floor, put your weight on your heels and push back up to a standing position. When doing this exercise, make sure your knees don’t extend past your toes. Also, keep your abs tight to stabilize your back, and shift your weight back slightly onto your heels as you squat down.
#4 Plie heel Raise
Do this 10 times in a row, every day. Then increase the number as you get more toned.
This is one of the reasons why ballerinas have such amazing legs! To complete this exercise, stand with your feet wide apart and your arms out straight to the side. Turn your toes and knees outwards. Keeping your back straight and your head facing front, lower your hips down into a squat. Always keep your knees above your ankles. If you need help balancing, you can hold on to the back of a chair. While squatting, tighten your abs and lift your heels off the floor for a second or two before lowering them back down and standing up.
#5 Leg lifts
Complete 3 sets of 20 legs lifts every day. Then increase the number of lifts in each set as you get more toned.
This is a relatively easy exercise that will give you great results. All there is to do is lie down on the floor, on your back. Then, raise both legs up in a slow and controlled motion. Go up as high as you can, then slowly return to the starting position.
#6 Jump squats
Do as many as you can in 30 seconds. Rest for a minute, and then do them for another 30 seconds. Then rest. Repeat one more time. Do this exercise daily.
This exercise is simple. Start in a squatting position with your arms straight and touching the floor between your knees. Think of a frog. Then, jump up and twist around so you land in a squatting position facing the opposite direction.
If you do these 6 leg exercises every day, within a month you should see some results. These easy exercises can be completed almost anywhere. When you look in the mirror before you step out on stage at RI Dolls and you can see your toned legs, you’ll be glad you took a few minutes each day to do these exercises. And, there’s no doubt that you’ll have sexy legs in time for the summer season at Rhode Island Dolls gentlemen’s club.