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The Top 10 Thigh Exercises to Lose Weight Fast

by
author image Jessica Kucinski
Jessica Kucinski has been involved in the fitness community for nearly a decade. She began her career as a personal trainer, and soon entered the health care field, working as an exercise specialist for Healthsouth Physical Therapy. Kucinski has completed her graduate degree and is the current owner/head instructor of Montville Adventure Boot Camp for Women.
The Top 10 Thigh Exercises to Lose Weight Fast
A woman lifting her thigh as she jogs. Photo Credit lzf/iStock/Getty Images

Many people are after toned legs with less fat. While many exercises do tone the legs and burn fat, you must add cardiovascular exercise to your routine if you want to maximize fat loss. The American Heart Association recommends 30 minutes of exercise, most days of the week. You can increase the intensity of any toning exercise by adding dumbbells or increasing the weight of the dumbbells you are using.

Squats

Stand with your feet hip-width apart. Lower yourself toward the ground as if you were about to sit in a chair. When your thighs are parallel to the ground, stand back up, returning to your starting position. Make sure your behind extends behind you so that your knees don’t move forward past your toes. You should be able to see the top of your sneakers throughout the whole workout. If you don’t see your shoes, shift your weight back.

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Reverse Lunge

Stand with your feet flat on the floor. Step one leg back behind you and lower your back knee toward the ground. Press off your back leg, returning to your start position. Complete the same number of reps on the other side.

Forward Lunge

Stand with your feet flat on floor. Step one foot forward as far as you can while dropping the back knee toward the ground. Be sure to lower yourself toward the ground instead of forward toward your toes. You should see your front toes throughout the entire movement, so be sure you don’t extend forward. Complete the same number of reps on the other side.

Side Lunge

Stand with feet slightly wider than hip distance. Step one foot out to the side as far as you can while lowering yourself toward the ground. Your opposite leg should remain straight, and you should feel a stretch in the inner thigh of that leg. Push powerfully off the bent leg to return to your starting position. Complete the same number of reps on the other side.

Abduction

Lie on the ground on your side. Lift your top leg as high as you can, and lower to start with control. Roll over and complete on the other side. You may rest a dumbbell on your leg near the outside of your knee to add resistance, or wear a set of ankle weights.

Adduction

Lie on your side. Cross your top leg over your bottom leg. Begin lifting your bottom leg up toward the ceiling. Try not to let your torso rock backward. You may wear ankle weights to increase resistance. Repeat same number of sets on both legs.

Curtsy Lunge

Stand with your feet hip-width apart. Step one leg behind you as you cross it behind the front leg, bending both knees simultaneously as you lower toward the ground. Return to your starting by pushing off the back knee. Repeat the same number of sets on both legs.

Wall Sit

Stand with your feet hip-width apart and your back against a wall. Walk your feet out and lower yourself toward the ground until your thighs are parallel to the ground. Hold this position for 30 to 60 seconds and repeat several times. Avoid putting your hands on your thighs. Instead, keep them overhead or down at your sides.

Walking Lunges

Stand with your hands on your hips or at your sides holding dumbbells. Step one foot forward as far as you can while dropping your back knee toward the ground. Return to start and step the other foot forward as you drop the other back knee toward the ground. Continue alternating legs as you travel forward across the room.

Jump Squats

Stand with your feet flat on the ground, hip-width apart. Lower yourself toward the ground, then jump into the air as high as you can, landing softly. Make sure your behind extends behind you so that your knees don’t move forward past your toes. You should be able to see the top of your sneakers throughout the whole workout. If you don’t see your shoes, shift your weight back.

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References

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