Losing inches off your thighs is accomplished by doing calorie-burning exercises that target your thighs. Simple cardio will help you lose weight in general, though not specifically from your thighs. Strength training thigh exercises that are fast-paced and explosive add a fat-burning element to your workouts so you can slim and tone your thighs.
90-Degree Lift
The 90-degree lift exercise tones your inner and outer thighs. These muscles are called your adductors and abductors. Your glutes will also get toned. You will need a chair, ballet bar, yoga mat or a Pilates mat to do this exercise. Roll up a yoga mat and place it vertically on the floor to perform a 90-degree lift. Bend over and hold onto the top of the mat or its substitute with your arms straight. Flatten your back so it is nearly parallel to the floor and look forward. Step your right foot shoulder-width distance away from your left and point your toe. Then, raise your right leg straight toward the ceiling until it is hip level at your side. Touch your right foot back to the ground. Do the desired number of reps or use a predetermined time limit and raise your leg as quickly as possible without compromising your form. Repeat with the left leg.
Lunge to Single-Leg Hamstring Curl
The lunge to single-leg front and back kick exercise works the hamstring muscles on the rear of the thighs. The muscles of your back and core are also strengthened by this Pilates-inspired exercise. To perform this exercise, begin standing up tall with your feet together and your arms at your sides. Then, step forward 1 foot with your right leg and bend your elbows to curl your arms up toward your face as if doing a bicep curl. The palms turn to face your nose. Bend your right knee until your thigh is parallel to the floor. Next, shift your weight onto your right leg and lift your left leg straight behind you. Bend your left knee to bring your foot toward your buttocks. This is a hamstring curl. Straighten your leg again behind you, and then proceed to do the desired number of hamstring curls. Repeat on the other side.
Plyometric Lunges
Lunges are a classic bodyweight exercise to target the quadricep muscles on the front of the thighs. The glute muscles are also worked with plyometric lunges. To perform plyometric lunges, stand with your feet hip-width apart and your hands on your hips. Step forward with your right foot and bend both of your knees. Your right thigh becomes parallel to floor and your right knee is bent to 90 degrees if you lunge to the correct distance for your body. Keep your back straight as you bend your knees. Then, quickly press off the ball of your right foot to stand back at the starting position. Lunge forward immediately with your left foot. Continue alternating legs.
You may increase the difficultly of this exercise by holding a pair of dumbbells in your hands while you do a plyometric lunge or by standing on an aerobic step when you begin so that your rear leg is higher than your front leg when you lunge.
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