Exercise Tips For The Thighs

Leg toning exercise requires a sculptor's perspective on muscular balance, symmetry and definition. Keep in mind that genetics--which include your leg length, your tendency to build muscles and your inherited leg shape--influence results, so set realistic goals. Use a certified instructor's expertise to help you evaluate your posture, strengths, weaknesses and leg-shaping potential.

Set Goals

While there is some carryover, sport-specific leg toning exercises differ from exercises designed for cosmetic purposes. Perform both types of exercise, but the American College of Sports Medicine suggests choosing squats, lunges and exercises that simulate your athletic movements for sport conditioning. These exercises work the quadriceps, hamstrings and gluteal muscles. Side leg raises, inner-thigh lifts and leg exercises performed on the hands and knees do not work the quadriceps. They are less efficient for sport training, but more likely to create small muscle definition.

Perform Aerobic Exercise

There's no such thing as spot reduction, but aerobic exercise reduces all-over body fat. The American College of Sports Medicine recommends at least 30 minutes of aerobic exercise on most days of the week. Certain aerobic activities, such as climbing hills or using an elliptical machine on an incline, also tone the thigh muscles.

Create Balance and Symmetry

An article in "American Fitness Magazine" details the problems associated with leg muscle imbalances. The quadriceps, located in the front of the thigh, extend the leg, whereas hamstrings support leg flexion. When the quadriceps overdevelop, the knees hyperextend and the legs lack symmetry. Inner-thigh or adductor weakness or imbalances potentially cause inner-knee instability. Evaluate your imbalances, and perform extra exercises for your weaker muscles.

Quality Trumps Quantity

High repetitions of movements performed in poor form rarely create optimal results. Use correct postural alignment, and perform controlled, smooth movements during both phases of the exercise. Knee or hip pain during leg exercise usually indicates improper form.

Use Bands and Balls

Traditional leg training machines usually support linear movements, in a limited range of motion. Bands and stability balls provide multidirectional movement, range of motion and resistance. An ankle band provides added resistance during side leg raises. Keep the band on your ankles and drape your body in a prone position over the stability ball for hamstring curls.