When it comes to losing weight, the thighs can be a problem area for many people. Performing aerobic exercises that raise your heart rate, such as running, bicycling, swimming and other cardiovascular workouts, helps burn fat throughout your entire body. Performing exercises to tone your thighs in addition to your aerobic exercises will help you get an overall workout and give your thighs the look you desire.
Squats with Dumbbells
Stand with your feet spread to hip width. Hold onto medium-weight dumbbells in each of your hands. Position your hands to the outside of your thighs. You can also start with your arms bent up over your shoulders. Bend your knees and lower your body into a squat position, stopping once your knees are bent at a 90-degree angle. Contract your legs and glutes while you are in the squat position. Slowly lift yourself up until just before your knees lock and immediately move into the next squat. Continue to do two sets of 10 squats.
Plie Squats
Start with your legs spread in a wide stance. Point your toes out slightly. If you would like to add weight to the exercise, you can hold a barbell behind your head or on your shoulders. Bend at the knees and lower yourself into a squat. Keep your back straight, your abdominal muscles engaged and your knees even with your toes. Do not lower yourself past the point where your balance becomes compromised. Push up into the starting position and move right into your next squat. Perform two sets of 10.
Inner-Thigh Squeeze
Lie down on your back and raise your legs into the air, with the soles of your feet pointed toward the ceiling. Position an exercise ball between your shins and knees. Lightly squeeze the ball with your legs to prevent it from falling to the floor and support yourself by placing the palms of your hands on the floor. Slowly contract your inner thighs to squeeze the ball. Slightly release the squeeze while retaining some tension and squeeze again. Continue for two sets of 12 squeezes.
Side Lunges
Begin this exercise by standing up straight. Step your left leg in front of your body and to the right. Bend your knees and lower yourself down until your right knee almost touches the floor and your left thigh is parallel with the floor. Raise yourself back up and repeat. Do two sets of 10 on each leg.
References
- "Thin Thighs: Exercises and Recipes for Trim, Toned Thighs"; Karen Burke; 2004
- "Hit the Spot: How to Target, Tone and Slim Your Problem Areas"; Denise Austin; 1997
- "Hot Hips and Fabulous Thighs: Look Great in Just 6 Weeks"; Ellington Darden; 1991
- "Thin Thighs in 30 Days"; Wendy Stehling Drumm; 2010
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