If you're looking to tone your thighs at home you have options. It is unlikely that there is room in your house for large weight machines that tone each of the four parts of the thighs, which would include a leg extension machine for the quads, leg curl for the hamstrings, adductor machine for the inner thighs and abductor machine for the outer thighs. Smaller and less expensive equipment -- from resistance bands to exercise bikes -- target the thighs for more affordable and practical home use.
Stationary Exercise Bike
Stationary exercise bikes focus on the thigh muscles while burning calories to lower your body fat. They work the quadricep muscles in the front of the thigh through knee extension and the hamstring muscles -- and inner thighs through hip extension. Exercise bikes are also comfortable, take up less space than treadmills and other cardio machines, and if you purchase a recumbent cycle you get back support as well. The problem is that while working the thighs, too much stress can get to your knees. Generally, this is only a problem if you already have knee issues. Speak with your doctor before starting a cycling program.
Rowing Machine
Rowing machines are effective body toning machines that burn calories and strengthen your thighs, calves, glutes, arms, shoulders and core. Rowing machines have a sliding seat so that when you push backward as you pull on the handle to row, your thigh muscles engage to extend your knees. Sliding forward works the thighs too, but not as much because the resistance is only one way. Rowers may not be suitable for everyone, especially if you have lower back or knee issues. Check with your doctor first.
Resistance Bands
Resistance bands are much cheaper and smaller than any other type of exercise equipment. Multiple strength training exercises for the thighs are possible with resistance bands. Ankle cuff accessories are exclusively for thigh exercises, including the inner and outer thighs. Examples of thigh exercises include the standing abduction and hip adduction. To perform either exercise, attach one end of the band to a sturdy object on the floor as an anchor point. Attach the other to your ankle. For standing abduction, open your leg outward away from your standing leg and the band's anchor point. You feel this in your outer thigh. For hip adduction, bring your leg inward and across your standing leg away from the band's anchor point. This works the inner thighs.
You can tie a resistance band around your ankle instead of using an ankle cuff but it takes longer to tie and untie the band. (See References 3).
Thigh Master
The Thigh Master is a well-known exercise tool for the thighs that is less expensive than cardio machines. Thigh Master exercises target the inner and outer thighs. This machines strengthens and tones the thighs, but like resistance bands it is not meant to be a weight loss tool. Use the Thigh Master and bands, along with bikes or rowers, and a moderate diet for best results in attaining strong, slim thighs.
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