Tone and Tighten

Real Fitness For Real People

How To Foam Roll Your IT Band – Foam Roll Exercises To Decrease Pain

IT Band (or illiotibial band) pain is a common orthopedic condition that occurs on the outside part of the knee. Foam rolling the IT band is a common IT band pain treatment, but most of us do it WRONG! In this video I’m demonstrating the best way to foam roll your IT band correctly to decrease tension, decrease pain, and help you return to normal function.

How to foam roll your IT Band CORRECTLY! Alleviate illiotibial band pain using a foam roller.

 

WHAT IS THE IT BAND?

The illiotibial band (or IT Band) is a large, thick tendon that runs down the lateral side of your leg. It originates up on the front 1/3 of your hip bone, comes down your leg, crosses your knee joint, and attaches into the outside of your shin bone (tibia).

Because of this arrangement, the tendon is actually in front of the knee joint pivot point when the knee is extended straight but the travels behind the knee joint pivot point when the knee is bent.…

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STOP Kneecap Pain – Best Exercises For Patellofemoral Pain

Patellar pain, or pain under the kneecap, is a painful condition that can be treated effectively with the right exercises. Get the best patella pain exercises you can do at home to eliminate your kneecap pain and start to feel better today. Demonstration of patellofemoral pain exercises presented by a physical therapist.

The best home exercises to eliminate kneecap pain. Patellofemoral pain exercises you can do right at home!

THE BEST EXERCISES FOR KNEECAP / PATELLOFEMORAL PAIN:

1. STRAIGHT LEG RAISES WITH QUAD CONTRACTED

2. STRAIGHT LEG RAISES WITH FOOT ROTATED OUT

3. SIDELYING HIP ABDUCTION

4. HIP HIKES

5. LATERAL BOX STEPS

6. REVERSE LUNGES

7. BAND WALKS FORWARD

8. BAND WALKS LATERAL

Keep reading below for video instruction on how these exercises should be performed!

Your knee is a joint that is made up of three bones – your femur, your tibia, and your patella (or kneecap). While we typically think of our knee “joint” as the spot where the femur and the tibia come together, there’s actually one more joint in the knee – that’s where the patella and the femur come together.

Believe it or not – this joint where the kneecap sits on top of the femur is one of the most-common sources of knee pain I treat in my physical therapy clinic.

Today I wanted to talk more about this patellar pain – what is it, why you get it, and then share about 8 simple exercises you can do at home to help it feel better….

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Problem Areas Series – How to get rid of “Thunder Thighs” – At home workout for legs

Here it is- the best workout to eliminate “Thunder Thighs”. Sculpt the best legs of your life with these moves- no equipment is required for this leg workout. These thigh exercises combine strength and cardio moves to help you lose excess fat to tone and tighten your legs and thighs.

 
The best workout to eliminate Thunder Thighs! Combining strength and cardio moves to tone and tighten your legs. From Tone-and-Tighten.com

Problem Areas Series – How to Get Rid of “Thunder Thighs” – At Home Workout for Legs 

  • Squats
  • Mountain Climbers
  • Plank Jacks
  • Lunges
  • Box Jump Squat
  • Pistol Pulses
  • Side Lunges
  • Plie Squat
  • Swiss Ball Hamstring Curls
  • Wall Sit

 

Keep reading for a step-by-step guide of the workout with pictures, videos, and descriptions of each of these exercises.

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Eliminate guesswork and confusion and start seeing results.

Subscribe to Tone-and-Tighten.com and get our FREE “7-Day Workout and Healthy Menu Plan” delivered daily right to your inbox. CLICK HERE to get it.

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Turn “Thunder Thighs” into “Wonder Thighs” with this at-home workout.
First of all, thanks so much for your response to our new “Problem Areas” series.
 
I started this series in response to many of your emails inquiring about specific exercises for areas you had the hardest time working.
 
The result is some of my favorite posts I’ve ever done. I look forward to Fridays because that’s the day I get to work on the “Problem Areas” series – can’t believe we’re on week 3.
 
Today we’re dedicating to those of you wanting to slim and tone your lower extremities.
 
Eliminate “Thunder Thighs” forever by turning them into strong, toned, and beautiful legs. Get the workout below.

Video Workout: Killer Inner Thigh Workout

What are your thigh goals? This effective 10-minute inner thigh workout is designed to trim your thighs into perfect shape. This workout video can be completed right at home to help you tone and tighten your inner thighs and achieve slim and toned legs.

 
 
 
Video Workout: Killer Inner Thigh Workout
 

Keep reading for this great workout video. 

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Eliminate guesswork and confusion and start seeing results.

Subscribe to Tone-and-Tighten.com and get our FREE “7-Day Workout and Healthy Menu Plan” delivered daily right to your inbox. CLICK HERE to get it.

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One body part that my wife worries about are her inner thighs (as do many other women).
 
My wife found this thigh workout video a long time ago and swears that it’s a killer workout (I have yet to try it myself) and with over 2.9 million views, I am sure that she is not the only one who thinks that.
 
So, if you are looking for a way to tone and tighten those thighs, give this workout a try.
 
Get the exercise video below, and if you don’t like it, you can blame my wife. 🙂
 
 
 

Want to get in shape, but don’t know where to start? Check out my new 8 Week Beginners Workout Guide.

A complete at-home plan to help you reach your fitness goals. Click here for all the details. 

 

WHAT EXERCISES TARGET YOUR THIGHS?

A thigh gap may not be realistic for everyone, but if you are looking for better thighs, you’ve come to the right place for the perfect workout. This exercise workout below will target your inner thighs to help achieve your thigh goals for slim and toned legs. 

You’ll perform exercises that will make your thighs burn in this inner-thigh workout video. You’ll be completing exercises with names like “fire hydrants”, “helicopters”  and of course, the “J-lo”. 

That being said, you won’t be successful if this is the only exercise you do to “spot treat” your body. To have firmer toned thighs, you’ll need to have an overall healthy approach which includes cardio exercises, strength training, and healthy eating in addition to exercises that target your thighs. 

DO LEG WORKOUTS HELP BURN BELLY FAT? 

Unfortunately, you can’t “spot treat” excess body fat by working out certain muscles (for example only doing sit ups to lose belly fat). The truth is that when you work out and burn extra calories you burn fat over your whole body. 

The best approach to lose belly fat is to include regular workouts like strength training, cardiovascular exercise, plus a healthy diet into your routine. Incorporating leg and thigh workouts in an all-around exercise plan will help you to burn belly fat.

CAN WALKING HELP REDUCE INNER THIGH FAT AND TIGHTEN YOUR THIGHS? 

Walking may help trim down your thighs, but if you’re looking for toned and defined thighs, you will want to add some additional exercises to build muscle as well.

The most important thing in reducing the size of your inner thighs is to burn more calories than you take in. Remember that slimming down your inner thighs will require a combination of exercise plus a healthy diet. 

Overall weight loss is the way to lose body fat and reduce the size of any body part, including inner thighs. As you lose weight and body fat, you’ll notice that you have slimmed down your thighs as well as the rest of your body. 

Thighs are a normal storage place for excess fat, especially in women. It seems tempting to try all the “miracle cures” that claim to target your inner thigh fat, but the most effective thing to do is to start a healthy diet and a regular exercise program. Walking can be a beneficial component of your exercise program, and it is a simple way to burn calories and fat. 

To burn extra calories, try walking up hills, walking briskly, or walking with weights. Whatever your style of walking, you’ll be working towards toned and tightened thighs. And be sure to try this inner thigh workout as another part of your exercise program today. 

 

Now on to the workout video. 

This 10 minute workout video targets your inner-thighs, and you’ll definitely be feeling it by the end. These exercises will be performed on all fours, on your back, or on your side. Grab a mat and get ready to feel your thighs burn. Watch the video and you’ll understand what I’m talking about. 

 
 
 
 
Looking for more video workouts like this one? Check out my video workout index or give these a try:
 
 
 
 
 
 
 
Be sure to not miss another post. Get more recipes, workouts, and fitness tips- follow Tone and Tighten on  Instagram | Facebook | Pinterest | YouTube | Twitter
 
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Let me know what you think of this workout by leaving a comment below. 

 

Jared

Leg Workout With Knee Pain

The best leg exercises with no joint stress. A lower body workout for people who experience knee pain. Tone, strengthen, and even heal the issue with these 8 effective no-impact leg exercises. Created by a physical therapist.

 no impact leg workout tone tighten

Leg Workout with Knee Pain

  • Straight Leg Raises
  • Side-lying Abduction
  • Bridges with Ball Squeeze
  • Heel Raises
  • Lateral Band Walks
  • Lateral Step Ups
  • Step Ups
  • Single-Leg Deadlift 

Keep reading for a step-by-step guide with pictures, videos, and descriptions of each of these exercises.

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Eliminate guesswork and confusion and start seeing results.

Subscribe to Tone-and-Tighten.com and get our FREE “7-Day Workout and Healthy Menu Plan” delivered daily right to your inbox. CLICK HERE to get it.

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As a physical therapist, one of the most common injuries that I treat in my clinic is knee pain.

It’s incredible just how debilitating knee pain can be.

From walking, running, and navigating stairs to  even the simplest of activities such as standing and walking; all can be limited by pain in this one joint.

So what do you do if you enjoy exercising, working out, and strength training but are limited in doing so because of knee pain?

Today I wanted to share with you 8 of my favorite leg strengthening exercises that you can do despite painful knees.

These virtually no-impact exercises are not only easy on the knee joint, but chances are they might also help it to feel a lot better as you strengthen key muscles that stabilize the knee.…

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