You just lost a lot of weight, and not only reduced your disease risk, but also gained back self-confidence. You also looked at your thighs and realized you have loose skin left behind as a reminder of how much fat you once had. In actuality, you cannot tighten the skin itself. What you can do is build up the thigh muscles with weight training exercises to make the skin look more taut. These exercises can be done with free weights and machines. Perform 10 to 12 reps with each exercise and use the heaviest weights you can handle while still maintaining proper form.
Barbell Squat
The barbell squat works your quadriceps, hamstrings and glutes simultaneously. The quads are on the front of the thighs, the hamstrings are on the back and the glutes are your butt muscles. Rest that bar across your shoulders and behind your neck while grasping it with a wide grip. Keeping your feet shoulder-width apart, core tight and back straight, lower yourself down by bending your knees. Once your thighs parallel the floor, stand up and repeat. When you are lowering, push your butt backward.
Step-ups
Step-ups work your thighs and glutes with the help of a step stool, weight bench or stack of aerobic steps. While holding dumbbells at your sides, step up onto the platform with both feet, leading with your right foot. Then step down, leading with your right foot. Repeat, leading with your left foot. Alternate with each foot leading until you've done the required reps with each side.
Leg Extension
Leg extensions isolate your quadriceps and they are done on a leg extension machine. Sit on the seat with your lower shins hooked under the padded lever arm, back against the backrest and hands gripping the handles on the sides of the machine. Steadily lift the lever arm by bending your knees. Once your knees are just short of locking out, slowly lower and repeat.
Straight Leg Deadlifts
Straight leg deadlifts work your hamstrings, glutes and lower back muscles, and they are performed with a weighted barbell. While holding the bar in front of your thighs with an overhand, shoulder-width grip, place your feet shoulder-width apart and bend forward at the hips. Lower the bar straight toward the ground and stop when you feel a strong contraction in your hamstrings. Slowly rise to the starting point and repeat for a set of repetitions.
Lying Leg Lifts
Leg lifts are often associated with ab training, and they are done from a face-up position. A similar exercise can be done from a face-down position to work your hamstrings. Fasten ankle weights to your lower legs and lie on your stomach with your legs straight behind you. Steadily lift your right leg off the floor and squeeze your hamstrings forcefully. Slowly lower your leg and repeat with your left leg. Continue to alternate back and forth for a set of reps.
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