When it comes to weight gain, there are particular areas that men and women put it on. For men it is generally the love handle and stomach area. For women, it is the hip and thigh area. If you fall into this category and you have already made the necessary changes to your diet, the only left to do is exercise. Building up your leg muscles by weight training can increase your metabolism and develop definition. Cardio can help burn calories. Both types of exercise will have to be done.
Step 1
Do wall ball squats. Place a stability ball against the wall and pin it there with your lower back. Stand with your feet shoulder width apart and slightly forward so your body is at an angle. Squat down until your thighs are parallel to the ground and stand back up. Make sure to keep your shoulders in line with your hips the whole time. Do 12 to 15 reps. Hold dumbbells for added resistance.
Step 2
Perform plié squats. Plié squats are also known as "sumo squats." To do these, stand in a wide stance with your toes turned out. Squat down until your thighs are parallel to the floor, then come back up. Do 12 to 15 reps.
Step 3
Do step-ups. Stand behind a flat bench with your feet together. Place your right foot on top of the bench. Press your weight into your right foot as you lift your body up in the air. Let your left leg trail behind you for balance. Place your left foot back on the ground, repeat 12 to 15 times and switch sides. Hold on to dumbbells for more resistance.
Step 4
Alternate lunging across the floor. Lunges are a multi-joint exercise that targets your thighs, glutes, hamstrings and calves. To do these, step forward with your right foot and bend your knee 90 degrees. Your left knee should be about 2 inches off the floor. Stand back up and step forward with your left leg doing the same lunging motion. Perform 12 to 15 lunges with each leg and hold on to dumbbells for added resistance.
Step 5
Perform tuck jumps. Stand with your feet shoulder width apart. Squat down and jump in the air as high as you can. When you do this, tuck your knees into your chest. Land and repeat 12 to 15 times.
Step 6
Do some form of cardio. Cardiovascular exercise can be done to help burn the fat that is on your thighs. Perform cardio for 30 to 45 minutes and do something you enjoy. Examples include running, stair stepping, elliptical training, Spinning®, rope jumping, rowing and hill walking.
Step 7
Follow a workout schedule. Do your thigh exercises in the order they appear with 30 to 45 seconds rest in between each. That is one circuit. Do 4 circuits total three days a week on opposite days. Do cardio three days a week on three opposite days of your weight training.
Things You'll Need
- Dumbbells
- Bench
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