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How many times should I do this exercise to see the result ?

And is it good for losing thigh fat also? 


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298 posts

Hey Reem. 

You should do this cycle at least 3 times a week. At least. I would inlcude some other cardiovascular exercises - some of them are presented on our chanel. Here are a few links with playlists:

Here is a great list for perfect legs:


Also, a very important part when shaping body is nutrition. Lots of lean proteins (lean meat - chicken breasts, turkey, fish; cottage cheese..., less carbs from white stuff (breat, sugar ...) - make sure to get carbs from veggies and whole grains (oats for example)

Drink water (approx. 2 liters per day), amount also depends whether you're living in a hotter climate (hotter it is, the more water you should consume); avoid adding large amounts of sugar to your coffee or tea - it is best if you skip sugar totally. 

Good luck hon! 

let me know if you have more questions! 



Thank you so much! I really appreciate your replay
Have a great day :)


If I do it 3 times a week I'll see the result in a month or more? 



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298 posts

you should see some results. but don't give up so quickly if you don't reach your goal in one month, okay?
And include the tips I gave you about nutrition.


If you want to lose your thigh fat then gym is good for thigh fitness.


  1. Crunches: Nothing burns belly fat faster than crunches, which occupy the number one position in fat-burning exercises. ...
  2. Twist Crunches: Image: shutterstock. ...
  3. Side Crunch: Image: shutterstock. ...
  4. Reverse Crunches: Now it's time to do reverse crunches. ...
  5. Vertical Leg Crunch: ...
  6. Bicycle Exercise: ...
  7. Lunge Twist: ...
  8. Rolling Plank Exercise:


Sure exercise is important, but in the world of health and fitness, diet is 80% of your results and exercise will account for around 20%.  It’s an important 20%, but people need to understand this.


Begin by laying flat on the floor or mat and slowly raise the arms to meet the knees, forming a V.

Tighten your abdominal muscles, and rely on your core strength to keep you balanced in this position. Hold for as long as possible.Repeat this move as many times as you can for one minute.


This is the #1 rated abs exercise for effectiveness in the world!

The only thing to watch out for is that you move too quickly throughout the movement. Go SLOWLY, and emphasize each rep.

Start with 3 sets of 35 repetitions on each leg. Work up towards 50 on each side.

3.Russian Twists

The biggest mistake people make with this exercise is not keeping their backs flat.  Keep your back as straight as possible, and try not to hunch over.

Practice in front of a mirror if you aren’t sure.

Keep that back straight, and press your chest out. If this feels too “easy,” try holding a 5-10 lb weight in your hands.

Exercise: Start with 3 sets for 20 repetitions total (move slowly).

4.Toe Touch Crunches

This exercise should be felt in your lower and upper abs.

Hold your feet in the air with your lower back firmly against the mat. Remember that throughout this entire exercise, your lower back should stay on that mat. Reach up and try to touch those toes (it’s okay if you can’t, just go as high as you can), and come back down for one.

Repeat this move as many times as you can for one minute.


Back fat is about as sexy as a pair of bright yellow crocks… So don’t neglect it, because it’s a part of your core.

Raise your arms and legs as high as you can at the same time for 30 seconds.  If that is relatively easy for you, go up to 1 minute for each rep.

Exercise: Start with 4 sets for 10 repetitions total.

6.Jumping Planks

Start in the regular plank position, and simply jump your legs out to the sides while holding your feet together.

Keep alternating legs right, legs back, and legs left. Make sure to keep your abdomen tight and engaged throughout this exercise.Repeat this move as many times as you can for one minute.

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  • The Stomach Vacuum: ...
  • Captain's Chair: ...
  • Bending Side To Side: ...
  • Walking: ...
  • Running: ...
  • Jogging: ...
  • Cycling: This is another effective cardio exercise that helps you shed belly fat by burning calories. ...
  • Swimming: With swimming, you get the benefits of cardio – from losing weight to toning your body – all at the same time!