Many people consider their thighs problem areas when trying to lose weight. While you can't specifically focus weight loss on one body part, you can combine a general weight-loss program with exercise. Focus your exercise on your thighs to increase muscle mass and achieve thinner thighs.
Generalized Weight Loss
Focus on general weight loss. While there are myriad methods available, the simplest approach is to do the math. Fewer calories consumed than calories expended equals weight loss. It takes about a 3,500 calories deficit to lose one pound. Focus on healthy foods (whole grains, vegetables, fruits and lean meats) and moderate your intake of alcohol and caffeine.
Increase Thigh Movement and Exercise
Increase your caloric expenditure. More simply, move more. Walking, jogging and using an elliptical trainer all use your legs, helping thin your thighs. Elliptical trainers are especially useful for those who suffer from joint issues in their ankles and knees.
Front of Your Thighs
Squats are a great, basic exercise to strengthen your quadriceps, the muscles at the front of the thigh. Stand with feet a few inches wider than you hips and sit back as if you're going to sit on a chair. Make sure you're truly sitting back, keeping your knees behind your toes and your core tight. Start without weights, just lifting your own body weight 12 to 15 times for one set. Add dumbbells to your shoulders as you progress. Aim for three sets.
Another terrific thigh exercise is lunges. You can move with them, stepping out each time, but start with a basic stance and stay in it to ensure your form remains solid. Step out with one foot so that the other foot is slightly raised (up on the toe of the rear foot). Drop down towards the floor, keeping your core tight and your knees behind your toes, and rise up to the standing position. Do 12 to 15 repetitions for one set. Aim for three sets. Add weights that you hold in your hands as your progress.
Backs of the Thighs
The hamstrings are the critical muscle that controls the back of the thigh. Deadlifts are a terrific exercise to work this area. If you have back problems, don't use weights; use your body weight and hold your hands behind your back. If you don't have back issues, hold your core tight and stand with your feet shoulder-width apart. Holding dumbbells, slowly lower to the mid-calf, or when you feel a stretch in your back. Stand up slowly and repeat. Do 12 to 15 repetitions for one set. Aim for three sets. If you begin to feel the exercise in your lower back, drop the weights.
Inner Thighs
Strengthen your inner thighs while watching TV. During an ad break, lie on your side with your feet, hips and shoulders aligned. Raise your top leg and set it down in front of you. This isolates the lower leg. Lift and lower the leg closest to the floor for as many repetitions as you can conduct during one ad on the TV (or about 30 repetitions). Keep your foot pointed forward, not up, and make sure you're keeping the leg lower than your shoulder. Aim to increase to two ads as you increase your muscle strength.
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