Resistance training exercises for the hamstrings, quads and inner thighs either slims and tones the legs or builds stronger muscles. The results you get depend upon how many repetitions you perform and the weight you use. These exercises burn calories, too, so although thigh exercises won't spot reduce a big stomach, weight training does burn calories, especially when using large muscle groups. Cardio burns more calories so you'll lose weight faster, including on your thighs and abdomen.
Slimming vs. Strengthening
The standard advice for weight lifting is use light weights and high reps for toning and heavy weights with few reps for strengthening. Perform exercises with the heaviest weight you can control for strengthening your muscles and alternate these workouts with performing the exercises with just your body weight or light weights for 12 to 25 reps.
Cardio
Frequent cardio is not ideal when trying to get stronger because the body needs calories to repair damage to muscle tissue. However, three days a week of 20 to 60 minutes of cardio increases the metabolism and burns calories to promote weight loss along with weight training. Almost all cardio exercises such as hiking, in-line skating and running use the thighs so you can firm these muscles while expending calories. Maintaining an abdominal contraction while doing cardio promotes good posture and strengthens the transverse abdominus muscle, which pulls in the abdomen.
Squat with Ball
The squat with ball exercise thins the thighs when performed without weight. Holding a heavy pair of dumbbells with the arms at the sides while doing this exercise turns it into a strengthening exercise. To perform a squat with ball, place a stability ball between a wall and your lower back. Put your hands on your hips for the slimming version. Bend your knees so that your hips lower between five and 10 inches as the ball rolls up the back, and then stand back up. Keeping the knees over the ankles, not the toes, protects the knees from too much stress. This is also a core exercise that challenges the abdominals to stabilize the body on the ball.
Lunges with Dumbbells
The lunges with dumbbells exercise gives you the option of holding light weights as little as 1 lb., or the heaviest weights you can manage. It is a three-part exercise for the thighs. Keeping the abdomen tight helps the back stay straight and works the abs too. To perform a lunge with dumbbell, hold the dumbbells with your arms relaxed at your sides and step one foot forward into a lunge. Bend both knees until the rear knee is an inch from the floor before pushing with your thighs and glutes to stand back up. Perform a complete set and then switch the feet.
References
- "NASM Essentials of Personal Fitness Training: Course Manual;" Michael Clark, Scott Lucett, Rodney Corn; 2008
- Fitness: Our Top 10 Thigh Exercises: Squat with Ball
- Fitness: Our Top 10 Thigh Exercises: Lunges with Dumbbells
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