Most Effective Tricep Workouts

Woman using a dumbbell to perform triceps extensions

Your triceps muscles is the muscle group running along the back of your arms, forming a horseshoe-shaped muscle between your elbow and shoulders. Triceps muscles are responsible for elbow extension and pushing motions. You should work out your triceps at least two times per week as part of a balanced muscle conditioning routine.

When people work their arms, they often focus on biceps and skip the triceps. This can lead to injuries and strength imbalances. A balanced arm workout includes both biceps and triceps.It is important to balance workouts so that complimentary muscle groups develop strength and flexibility equally. Doing this can help you avoid injury and present an overall anesthetically pleasing appearance. In your arms, your biceps and triceps are complimentary muscle groups. While your biceps flex the elbow and help with pulling motions, the triceps extend the elbow and help with pushing motions. A balanced workout involves equal work of both sets of muscles.

The most effective triceps workout depends on your goals and fitness level. Some options for triceps workouts include:

If you pursue a regular weight training routine, then chances are you use your triceps to lift weights, even when you aren't performing specific triceps exercises. Triceps work is involved when you perform chest or bench presses and push ups, as well as when you work your shoulders. For this reason, it is best to perform your triceps workout on the same day you work your chest and shoulders. If you split your strength training routine into multiple days, you may wish to work legs, back, and biceps on one day, and chest, shoulders, and triceps on another. With strength training, it is essential that you leave at least 48 hours between workouts for a particular muscle group in order to allow the micro-tears you place in your muscles through strength training to heal and grow stronger muscle.

This is the area where you can tailor your workout routine to meet your goals and level of fitness.

Beginners need to gradually build strength in both muscles and connective tissue before pursuing a hardcore workout. Because of this, beginners should select a resistance that allows them to perform 12 to 15 repetitions. Select just one triceps exercise and perform two to three sets of 12 to 15 reps. After about six weeks, you will have reached the intermediate level. At this level, you can begin to lift slightly heavier weights and complete your exercises to failure. Choose one to two triceps exercises. If your goal is to build muscle, then perform two to three sets of six to eight repetitions. If you would like to tone and strengthen, perform two to three sets of eight to 12 repetitions. Once you have reached the advanced level, you may wish to try some techniques to spur even more growth like arm supersets. Advanced exercisers may also get more out of using free weights, which require additional work from supporting musculature. Advanced strength trainers should work every set to failure, selecting weights that allow them to perform between six and twelve repetitions for two or three sets.

Each of the following exercises are effective for isolating the triceps. Select one or two of these exercises for your workouts.

Skull crushers: Select a short barbell of the appropriate weight. Lie on your back on a bench with your feet flat on the floor. Grip the barbell with your elbows bent and your palms facing up. Tuck your elbows in close to your sides. Start with the barbell across your mid-forehead just above your eyebrows, holding the bar an inch or two above the forehead. Slowly extend (unbend) your elbows, carefully controlling the bar until your arms are fully extended at a 90 degree angle to your body. Lower the bar to the point just above your forehead again, and repeat. In this exercise, make sure your elbows remain stationary and only serve as a pivot. Kickbacks: Select a dumbbell of the appropriate weight. Grasp the dumbbell in your right hand with your palm facing inward. Place your left knee on a bench, and bend over to place your left hand on the bench in front of your knee. Tuck your right elbow into your side, bending your arm forward at a 90 degree angle. Now, use your elbow as a pivot and slowly extend the weight all the way back until your arm is fully extended. Lower the weight and repeat. Perform the same exercise for your left triceps. Pushdowns: Use a cable pulley machine with a straight bar attached to the upper pulley. Stand facing the machine with your elbows tucked into your side and your arms bent in front of you at a 90 degree angle, with your palms down over the bar. Grasp the bar with a loose grip and slowly extend your elbows, pressing the bar towards the floor. When your elbows are fully extended, Slowly return the bar to its starting position and repeat. Dumbbell triceps extensions: Select a dumbbell and sit on a bench with your feet flat on the floor. Grip the dumbbell in both hands and hold it up above your head with your arms extended to the ceiling. Using your elbows as a pivot and keeping your upper arms tucked into the sides of your head, lower the dumbbell behind your head and then extend the weight to the ceiling again.

Other exercises may contribute to a triceps workout, as well. For more variations try:

While strength is important, maintaining flexibility is also essential. After a triceps workout, be sure you incorporate slow stretches of the muscle group.

Working your triceps is an important part of an overall strength training program. Any of the above exercises will contribute to an effective triceps workout that will help you tone and strengthen this important arm muscle group.

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How to Fool Your Metabolism into Burning Fat

Is it possible to fool your metabolism into burning fat? The answer is a resounding yes! Everyone knows that as people age their metabolism typically slows down. While most children don't have to worry about boosting their metabolism, adults continue to wage war with those added pounds that continue to sneak up on their bodies. Diet and exercise play a huge role in controlling weight gain, but you can also trick your body's metabolism into burning fat as well.

According to an article written by By Samantha Heller, M.S., R.D. and published in Health Magazine, most people's metabolic rate, which is defined as the energy your body uses when it is at rest, is typically based on genetics. Some people's bodies are just genetically geared to have a faster metabolic rate than others. That's certainly good news for some, but bad news for others.

Whether you want to lose weight or simply feel more energetic, eating healthy foods is the key. Choose foods and snacks like the following:

Asparagus Beans Broccoli Eggs Fish Legumes Melons Nuts Oatmeal Spinach Whole-grain cereals Apples Bananas Baby carrots Hummus Low-fat cheddar cheese Peanut butter Trail mix

Serve apples or bananas with peanut butter or low-fat cheddar cheese for a delicious snack, or munch on hummus with whole-wheat crackers.

Most people know how important water is to the body, but they may not realize that guzzling a large glass (or two) of icy cold water can boost metabolism as well. In addition to that tall glass of water, begin each day with a good breakfast. Again, choose healthy foods, such as whole-wheat toast and a tablespoon of peanut butter or fat-free yogurt with a handful of nuts or granola.

Catabolic foods can help your body burn fat as well. Eating these foods means you actually use more energy to burn more calories than the actual calories you ingested! Catabolic foods are primarily fruits and vegetables, and some of the best foods for you to eat include the following:

Apple Pineapple Orange Watermelon Lemons Limes Grapes Spinach Carrot Tomato Potato Broccoli

A word of caution: While these foods are certainly good for you, a balanced diet is extremely important to maintaining a healthy body. Be sure you still fulfill the nutritional guidelines published by the United States Department of Agriculture (USDA).

Exercise is good in just about any form, but there are exercise routines you can do that will fool your metabolism into burning more fat.

Interval training - Many people choose a particular form of exercise and stick with it. After a while, however, the body adjusts to that exercise and weight loss slows down. However, with interval training, you are tricking your metabolism into continuously burning more fat because your workout alternates short bursts of intense activity with slower, less intense activity. A popular new program that will have you up and moving at least three times a week is the Couch to 5K Running Plan. If you have an iTouch, iPhone, or Droid phone, you can download apps, like "Get Running" which gives voice prompts for what to do during the walk/jog routine.

Weight lifting - Another way to boost metabolism is by lifting weights. This isn't body building, but instead a way to boost your metabolism with strength or resistance training. Start out slowly with weights that provide resistance but aren't so heavy that you have to strain and push to lift them.

Finally, don't starve your body. When you restrict calories from your diet, you are depriving your body of a necessary energy source. This can actually slow down your metabolism because the body is tricked into believing that it must store carbs and fat until more food is available. Instead, eat regular meals filled with healthy foods that will provide your body energy and boost its metabolism.

The phrase "You are what you eat" holds a lot of wisdom. Stop starving your body or filling it with empty calories from processed and sugar filled foods, and instead choose fruits, vegetables, and whole-grain foods that provide your body with the energy it needs to stay active and healthy. When you change the way you eat, your metabolism speeds up, and those pounds start to melt away!

Simple Mediterranean Diet Recipes

The Mediterranean diet has its origins in the 16 countries bordering the Mediterranean Sea. While many of the cultures that produce recipes from this region have difficult or time intensive food preparation, there are several simple Mediterranean diet recipes as well. These simple recipes take just minutes to prepare and still give all the flavor and health benefits of the Mediterranean diet.

Whether you are an amateur cook or just beginning to explore the Mediterranean diet, these three simple recipes have relatively few ingredients and steps to create. Give them a try to get started on your Mediterranean diet journey.

This traditional Spanish dish makes a healthy, simple and delicious alternative to the flatbread pizzas most Americans know.

Ingredients

One medium sized eggplant One 16-ounce package of fresh, water-packed buffalo mozzarella Large bowl of warm water Two tablespoons sea salt One large tomato Half a cup of grated parmesan cheese Several large, fresh basil leaves One tablespoon of olive oil Salt and pepper to taste

Instructions

Slice the eggplant lengthwise into slices approximately 1/2-inch thick. Remove the outer rind of the eggplant slices, so each slice lays flat with the inner pulp revealed. Dissolve the sea salt in warm water and soak the eggplant slices for 20 minutes to remove the bitter oils of the fruit. Rinse well and pat dry. Slice the tomato to 1/4-inch thickness. Slice the mozzarella into 1/4 inch thick slices. Brush a small amount of olive oil over the bottom of a baking sheet and arrange the soaked eggplant slices on top. Brush additional olive oil directly onto the tops of each eggplant slice. Layer several basil leaves over each piece of eggplant. Place two to three slices of mozzarella and tomato onto each slice of eggplant. Salt and pepper the pizzas to taste. Roast in an oven heated to 425 degrees for 25 minutes. Serve with a fresh salad on the side.

Fattoush is a salad eaten throughout Lebanon. Tastes and ingredients vary by season and by the region where it is eaten. This version includes chick peas for additional protein.

Ingredients

One large pita bread, torn into bite sized bits One tablespoons minced garlic One tablespoon lemon juice Two tablespoons olive oil One cup chick peas, drained Two small tomatoes, diced Half a cucumber, diced One cup of romaine lettuce, shredded Half a cup of goat cheese, crumbled Two tablespoons of fresh parsley, chopped Two tablespoons of fresh mint, chopped

Instructions

Toast the pita bread in a warm oven until crisp. Place the lettuce, mint, parsley, cucumbers and tomatoes in a large bowl. Toss with garlic, lemon juice and olive oil until completely coated. Top with goat cheese, chick peas and the toasted pita bread.

Strained Mediterranean style yoghurt is higher in protein than conventional yoghurts, and it's thick, creamy and delicious. It mixes well with fresh fruit, as well as with cucumber and dill to form a simple Mediterranean snack eaten throughout the Middle East. Making your own yoghurt is simple and allows you to endlessly customize its flavoring.

Ingredients

One quart of fresh milk - use full fat, two percent or skim as you desire One pouch of freeze dried yoghurt cultures Large piece of cheesecloth

Instructions

Heat the oven to 200 degrees for ten minutes; then turn it off. Heat the milk over medium heat on the stove top. Bring it to a boil and watch closely as it begins to rise up in the pan. Remove from heat and pour into a ceramic bowl on the counter. Allow it to cool to 110 degrees Fahrenheit or until you can insert your pinky without being burned. Stir in the cultures and cover the bowl with plastic wrap. Set the bowl in the warmed oven for 6 to 8 hours to allow the cultures to grow. Remove the bowl from the oven and transfer it to the refrigerator for another 4 to 6 hours. Pour the yoghurt into a large piece of cheesecloth and allow the excess liquid to drain into the sink. Twist the top of the cheesecloth closed, and hang the pouch from the faucet to allow it to continue draining for at least 10 minutes. The longer the yoghurt drains, the thicker it will be.

While these recipes are simple and don't require any special cooking techniques, you should still take your time when preparing them for the first time. Familiarize yourself with the smells, tastes and textures of the food, as well as the way they combine. In no time, you'll be ready to move on to more complicated recipes.

Delicious Low-Fat Diet Meals

Low-fat does not have to mean meals low on taste. In fact, with a few substitutions, you can still enjoy family favorites without the unhealthy fat. Since fat gives flavor to foods, the trick is to learn to adjust recipes to cut fat without sacrificing taste. The following meals use low-fat friendly ingredients such as cooking sprays, egg substitutes, herbs, and lean meats.

These potato pancakes work well alone or served with a side of turkey bacon or sausage.

Ingredients

2 cups grated potatoes (drain excess juice) Egg Beaters or other substitute equivalent to two eggs 1 tbsp. flour ? tsp. salt Cooking spray Optional: grated onion to taste

Directions

Mix dry ingredients and add to egg substitute. Add liquid to potatoes (and onion). Spray a non-stick pan with cooking spray. Heat pan and drop batter by tablespoons. Spread thin and cook until crispy on each side. Oatmeal with low-fat or skim milk and fresh berries Whole grain French toast made with egg substitute Low-fat yogurt with fruit

Create sandwiches using whole grain breads, lean meats, and lots of vegetables. Instead of butter, use mustard and low-fat salad dressing as condiments. Baked or roasted chicken (skin removed) are popular low-fat options for sandwiches, but other options are available. Check with your local deli and ask which lunch meats are low in saturated fat.

Soups made with a chicken or vegetable stock offer plenty of low-fat options. Here are a few recipes to add to your low-fat menu. Add a side salad or half sandwich for a satisfying meal.

Or try this recipe for egg drop soup using an egg replacement.

Ingredients

? cup egg replacement ? cup flour ? tsp. salt 1 tbsp. water Chicken or vegetable stock

Directions

Beat egg substitute with salt. Add flour and mix until there are no lumps. Add water. Drizzle mixture into boiling soup mixture from the tip of a spoon.

Low-fat dinners don't need to be a lot of work. In many cases, you can eat familiar favorites, but you will have to prepare them differently. For instance, don't fry fish. Instead eat it baked, broiled or grilled. Make burgers with ground turkey or lean beef. Small changes such as this can make a big difference in overall fat content.

Salads make a healthy low-fat dinner option, but be sure to check the label on the salad dressing of choice. Traditional dressings can add as much fat as a you'd get in a cheeseburger. Look for low-fat or no fat varieties.

In casseroles, exchange high-fat ingredients with low- or no-fat counterparts such as in this recipe.

Ingredients

1 lb. turkey Italian sausage ? cup onion 1 clove garlic minced 1 (15 ounce) can tomato herb sauce 2 cups cooked whole-grain corkscrew noodles 6 ounces shredded part-skim Mozzarella cheese 10 ounce package frozen chopped spinach (thawed and drained) 1 cup small curd low- or no-fat cottage cheese ? cup Egg Beaters ? tsp. salt 8 ounces sliced mushrooms Small can sliced black olives

Directions

Brown sausage with onion and garlic in a skillet. Drain fat. Stir in tomato herb sauce and noodles. Spray shallow baking dish with cooking spray. Spread meat mixture in bottom of baking dish. Mix together spinach, cottage cheese, egg substitute, and salt. Spoon spinach mixture over meat. Top with cheese, mushrooms, and olives. Bake at 375 for 20-25 minutes. (Makes 6 servings)

Looking for more ideas? Try some of these resources:

Restock your kitchen and pantry with low-fat food options including plenty of fresh fruits, vegetables, and whole grains. Shop for lean meats, and cut any excess fat from them before cooking. Look for low- and no-fat options in dairy products like sour cream, cottage cheese, milks, etc. Experiment with herbs and spices to add flavor, and learn to use cooking sprays in place of oils or butter. Once you learn to cook delicious, lower-fat meals, you won't even miss that unneeded fat.

Supercompensation Chart and Exercise Recovery

A review of the supercompensation chart and exercise recovery illustrates the science behind training. It also shows why you need to allow time for recovery after exercise. Your post-workout time places a large role in improving your endurance and building strength.

The process of working out can be defined in four stages. When you begin exercise, your workout is defined by your stage of fitness at that point. It will ultimately determine how long and how intensely you can exercise. Your workout will then deplete your available stores of sugar, resulting in the fatigue you feel after exercise.

You will then enter the recovery period. During this time, your body will repair muscle damage done from exercise. It will replenish sugar reserves in your muscles. This period is essential for you to build endurance and strength. This is the reason behind the rest periods advised by fitness experts.

Post-recovery, your body then enters a period of supercompensation. This exact time varies with the individual. Genetics, gender, and age all influence the timing of this stage. At this point, exercising will build additional strength, again resulting in fatigue. Likewise, if you don’t train at all, you will not gain the benefits supercompensation has to offer.

The important thing to understand about supercompensation and recovery is that you will not realize the long-term benefits of exercise with just one workout. Your body treats a single workout session as a stress, initiating the so-called fight-or-flight response. In other words, it acts as if in a survival situation, maximizing energy use in the short term.

When you exercise regularly, your body adapts to increase its efficiency during exercise. You will find that exercise will seem easier because your body can meet your needs for oxygen and energy better. You will experience profound changes in your cardiovascular system.

Your body will produce more red blood cells for carrying oxygen. Your respiratory system will become stronger as will your heart. The cells of your body will contain more mitochondria, the energy centers of the body.

You should not overtax your body during the recovery stage of exercise. Doing so risks overtraining. Muscles which are not fully recovered are more vulnerable to injury. You will likely find that your performance suffers because you simply don’t have enough energy.

You can assist your body with the recovery process by doing light to moderate exercise during this period of active rest. Rather than a vigorous running session, you can walk to keep your circulation going during this time. The increased circulation will speed the delivery of nutrients to the injured site and remove the waste products as well.

During supercompensation, exercise will likely feel easier because you have built up muscle mass and recovered lost energy. At this stage, you can push yourself a little harder to build on the momentum of your increased fitness.

Bear in mind that while individuals vary in their recovery, so too do different parts of your body. The process of repairing muscle tissue will likely take longer than replenishing your sugar stores. You may wonder how you know then when it is time to exercise again taking these principles into account.

A 1998 study by Stockholm University (Sports Medicine, July 1998; 26(1):1-16) may provide the answer. The total quality recovery scale measures recovery as perceived by the individual. It uses the same principles of the ratings of perceived exertion (RPE) where you rate your effort based on how hard it feels. Both of these systems offer a way to increase your self-awareness regarding your performance and recovery.

Whether you are strength training or doing aerobic exercise, your body goes through a cycle of exercise, fatigue, and recovery, followed by a period of supercompensation where you can build endurance and strength. The key is to listen to your body and not to hurry the recovery process. Doing so will allow you to safely increase your fitness and reduce your risk of injury.

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Best Time to Eat Carbs on a Low-Carb Diet

Low carb diets are diets that limit the amount of carbohydrates you eat each day. Carbs are found in many different types of foods, including fruits, vegetables, breads, potatoes and sweets. Some people interpret carbs to be bad for your health, but carbohydrates are important. The Centers for Disease Control and Prevention recommends you get 45 to 65 percent of your daily calories from carbohydrates. Diets considered low-carb require fewer carbohydrates than this, and some diets may even be regarded as severely low carb or no-carb.

When you eat foods that contain carbohydrates, they are broken down in the digestive system for the body to use as glucose. Glucose is essential for cells to gain energy, and they are able to access the glucose when the body secretes insulin. Most foods have what is known as a glycemic index, which is a measure of how fast a food is digested and changed into glucose. Foods that have a high glycemic index are broken down quickly, the glucose rushes into the bloodstream, and the body may have to secrete more insulin to manage the spike in blood sugar. After digestion of foods with a high glycemic index, you may feel hungry more quickly. For this reason, many carbohydrates with a high glycemic index are considered to be "bad" carbs. Some examples of these foods may include:

Potatoes Soda and fruit juice Candy White rice and pasta

Foods with a low glycemic index are those that take more time to digest. These foods do not cause a great spike in blood sugar or insulin levels. Additionally, because they take more time to digest, you often feel full longer after eating them. These carbohydrates are often called the "good" carbs because they help to keep insulin levels stable. Some types of foods considered to be "good" carbs are:

Fruits and vegetables with high fiber Brown rice Whole-grain bread or pasta Beans and legumes Bran cereals

Low-carb diets work for losing weight, which is why many people often choose these diets when they want to take off pounds quickly. Some foods that have carbohydrates, particularly those that are processed or have excess sugar, may be higher in calories. If you decide to limit these types of foods, you will most likely reduce your calorie intake, which leads to weight loss. When you choose carbs that have a lower glycemic index and help you to feel full longer, you can also lose weight because you may not feel hungry. Adding carbs that have fiber may help to control hunger, and you may also eat less. If you are on a low-carb diet for weight loss, the best time to eat carbs are when you want to go for longer periods without feeling hungry. Depending on your schedule, this may be whenever you find yourself fighting hunger or cravings. Try adding a snack of peanuts or pistachios, which are high in fiber but have a low glycemic index. If you find yourself more hungry in the evening, consider beans or legumes for dinner, both of which add fiber and take awhile to digest.

Sticking with low carb intake or those slower to digest can help regulate insulin levels, which may help with fat-burning. When the body continuously burns extra glucose from carbohydrates to maintain energy levels, fat stores may remain, contributing to extra body weight. With fewer carbohydrates, the body uses less insulin to move glucose into the cells and instead burns fat for energy.

Eating fewer carbs can help you to manage your energy levels. Continuously eating carbs with a high glycemic index may give you quick energy because of the sharp rise in blood sugar. Once the glucose is depleted, you may feel tired and out of energy again. You may need to keep eating more food to feel as if you have energy to keep going. If you want quick energy, choosing carbs with a high glycemic index may give you a short burst of energy to get through your activities when you need it. Some carbs provide a slow, steady stream of glucose into the bloodstream, resulting in stable blood sugars and steady energy levels. The best time to eat carbs if you are on a low-carb diet is when you need more energy during the day. Try to choose carbs that have a low glycemic index, which can support your energy levels for longer periods of time. For breakfast, consider whole-grain cereals, such as oatmeal or Cream of Wheat. If you are getting ready to exercise and need some quick energy, add some carbs with a medium level glycemic index, such as brown rice, apricots or popcorn.

Low-carb diets may help you to lose weight, but depending on the diet, you may be taking in excess protein or animal fat. If you are considering a low-carbohydrate diet, carefully choose the carbs you allow yourself to eat and consider the glycemic index. For example, you may consider substituting brown rice instead of potatoes or choosing fruit over foods with refined carbohydrates. If you want to lose weight and keep it off permanently, choose an eating method you can stick with for the long run. Eliminating carbs or eating very little amounts may work to lose weight, but this type of eating method is typically not something many people can keep up long-term.

You can still enjoy the advantages of a low-carb diet if the carbs you are eating are those that will provide you with nutrients and that will give you energy. You will benefit from the vitamins and fiber you get from these foods and you will eat fewer calories than those found in processed foods and refined carbohydrates. Even when following a low-carb diet, you can still gain many benefits that carbs have to offer if you make the right choices.

Thigh Exercise Equipment

Masters in Exercise and Sports Science

There's not a person out there who doesn't want toned, cellulite-free thighs that look great in everything from bathing suits to skinny jeans. Marketers know this, and every year new exercise equipment arrives on the market promising sleek, beautiful thighs in just minutes of exercise every day. The truth is that sleek, toned thighs are the responsibility of the exerciser, not just the equipment. However, here are a few pieces of thigh exercise equipment that make the grade for quality and results.

When you hit the gym with the intention of toning up your thighs, you need to know how to navigate the commercial gym equipment. Here are a few of the best options:

You may not like squats, but they are one of the best thigh-toning exercises out there. Most gyms have free standing squat racks for this purpose, but some gyms also have squat machines (like the FreeMotion Squat) that are designed to take you through the squat motion without the hassle of handling weight plates.

Like the squat rack, the leg press machine is often available as either a free weight station or a selectorized weight machine. The leg press targets the thighs in a similar manner to the squat, but it's often a safer exercise for indiivduals with back problems because the back remains stabilized throughout the exercise.

The leg curl targets your hamstrings, or the back of your thighs, while the leg extension targets your quadriceps, or the front of your thighs. Most gyms will have these machines set up as part of their circuit training area.

The hip abduction and hip adduction machines target your outer and inner thighs, respectively. These machines may be separate, or in some cases, it's a single machine with a swiveling knee pad that allows you to change the target muscle group. Most gyms have these machines as a component of their circuit training area.

The exact same pieces of equipment you use at the gym are available as residential equipment if you have the space and money to allot for this purpose. If you don't, there's no need to worry. There are lots of options that cost less and offer the same results, as long as you take full advantage of them.

There are a number of home gym stations designed to target every muscle group in the body, including the thighs. Look for high-quality residential equipment from major manufacturers like LifeFitness, Precor and FreeMotion. These weight stations should offer you the ability to perform squats, lunges, deadlifts, and in some cases, leg extensions and leg curls. Some of the best options have dual adjustable pulleys that allow you to manipulate the angle of resistance for a wide variety of exercise options. These may not look like a traditional weight machine, and they may take some getting used to, but you (and your thighs!) will be glad you took the time to learn. You can expect to pay between $1,000 and $4,000 for a quality home gym station.

Fitness balls are a standard, inexpensive piece of home exercise equipment that you can use to target your thighs. Place a ball between your body and a wall to perform squats, balance one leg on the ball as you do backward lunges or roll the ball toward your supine body as you do leg curls. There's no muscle group you can't target with a simple fitness ball. Expect to pay between $20 and $50 on high-quality balls.

Suspension trainers like the Jungle Gym XT are relatively new to the fitness market, but they've definitely proven their worth. Like stability balls, suspension trainers add instablity to your exercise routine, challenging multiple muscle groups throughout every motion. The Jungle Gym XT is a high-quality piece of equipment that allows you to target your thighs while performing squats, lunges, hip adductions and abductions, leg curls and bridges. The best part? When you're done with your routine, simply pack away the trainer - it doesn't need a dedicated space. You can expect to pay between $100 and $200 for most quality trainers.

Strength training equipment doesn't have a corner on the market when it comes to toning the thighs. You can also strengthen and shape your thighs by performing cardiovascular exercises that target the legs. Treadmills and ellipticals do a good job of this, but a few other pieces of cardio equipment are even better.

No matter what type of bike you choose to ride, there's no denying the fact that cycling targets the thighs and butt. The nice thing about cycling is that you can choose to workout at a gym, at home or outside. You can even purchase bikes designed to be riden while working from home. The FitDesk is a relative newcomer to the market, but because of its home and office applications, its popularity is growing immensely.

Step mills are most commonly found at gyms because of their size and expense, but these stair steppers offer a great way to target the thigs. Unlike traditional stair steppers, step mills actually require you to climb rotating steps, forcing the full stair-climbing motion. A few minutes on a step mill and your thighs will start screaming. If you don't have access to a step mill, consider investing between $50 and $150 on an aerobic step. You can set it up and use it to step up and down in a similar fashion to walking up stairs.

Exercising your thighs isn't limited to land-based forms of exercise. If you have access to a swimming pool, you may want to consider using tools like Aqualogix. The Aqualogix leg fins provide multi-directional drag resistance to increase the difficulty of kicking, extending and curling water exercises that target the thighs.

Before spending an arm and a leg on exercise equipment, make sure you identify your budget and your available space. You may also want to think about whether you'd be more likely to exercise at home or at a gym. Once you've hammered that out, start your equipment search online, always checking third party reviews for the equipment and brand before spending your money. If you're going to invest in your health, you want to make sure you're investing wisely.

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