SPORTS FOR WOMEN

"Whether you're exposed to osteoporosis risk? If you are a women, then the answer is, yes". So write miriam nelson, a sports reseacher at Tufts University in a new book entitled, 'Strong Women, Strong Bones'. "This disease will develop in about one out of 3 women, so in about one of the 5 men," he said.

In the women's osteoporosis increases after menopause bad, when the hormone estrogen production decreases dramatically. Function hormone estrogen are maintaining bone density. But this condition can develop in women far more early, said nelson. The solution is a regular sport for women.

For women, shaping the muscles of the thighs is an important fitness goal. A shapely lower body is considered very feminine, and the right proportion of the waist to the hips is part of the equation. It's surprising, but true, thigh toning exercises can be done at home, without equipment and result weeks.

Also, did you know that thii and hip toning gadgets are not required if you know which exercises work, and how to do them. Most importantly, thigh exercises are most effective when combined with aerobic exercise and a healthy diet.


This means that women must not only do the right exercises, but also include aerobic exercise and sound nutrition to get best results. The following exercises are the most effective fronth thigh exercise for women. The routine also includes inner thigh and rear thigh exercises.

For bes results, start with 15-20 repetitions and one set. Increase gradually to 2 sets. Complete the routine at least 2 times a week for best results. This is an effective beginner to intermediate toning program.

Please remember that these numbers are general guidelines only. For an optimun program tailored to your needs, please consult a certifield personal trainer. If you have any injuries or medical ailments, please obtain a physicians clearance before starting any exercise program.

Wall squat: Front thigh
Exercise.
Starting position:-Place your upper back against a smooth wall. Stand with your feet shouler width apart, toes pointed slightly outward. Distribute your body weight equally between both feet and lean back against the wall.

Movement:-Inhale, keeping your heels in contact with the floor at all times, slowly lower into a squat position while sliding down the wall. Exhale as you slowly straighten your legs, keeping your head and chest up, returning to the starting position. Repeat as required.

Standing Dumbbell squats: Front Thigh Exercise.
Starting Position:-Hold a dumbbell in each hand and allow thew to hang down at your sides. Stand with your feet shoulder width apart, toes pointed slightly outward. Distribute your body weight equally between both feet. Movement:-Inhale, keeping your heels in contact with the floor at all times, slowly lower into a squat position.

Exhale as you slowly straighten your legs, keeping your head and chest up, returning to the starting position. Repeat as required. 5 lb dumbbells work well, but you can start with 2 lbs and then work your way up to 5 lbs within 3-5 weeks.