You can't simply slim your thighs down with stretches. While stretching improves flexibility and should be part of a regular exercise regimen, stretching alone won't slim down your thighs. Thigh muscles, the quadriceps at the front of the thigh and hamstrings at the back, are two of the biggest muscles in your body. To slim them down, you need to modify your workout routine.
Expert Advice
The Columbia University Health Q&A Internet Service suggests that if you've developed bulky thighs from sports, modify your workout routine to increase the number of repetitions when working out your lower body. Combine this with cutting down the weight you lift. For example, if you were lifting three to five sets of heavy weights for only six to eight repetitions, lift lighter weights aiming for 12 repetitions for three sets.
Exercises and Stretches
Start with basic thigh-slimming exercises, incorporating stretching as a part of your routine. Squats and lunges work both the quadriceps and hamstrings. The leg press machine, available at most gyms, also isolates these muscle groups. Adductor and abductor exercises focus on your outer and inner thighs, lending your thighs a slimmer appearance. When stretching after these exercises, focus on quadriceps stretches, which can be done standing or lying. With a lying stretch, you lie on one side with both legs straight and bend the upper leg behind you. Hold the foot of the upper leg, keeping your knees together. Count to 30 and press against your hand to get the most release from the stretch. Switch legs.
Additional Stretches
Besides stretching the quadriceps, stretch your hamstrings. To stretch your hamstrings one at a time, sit down with your legs extended in front of you. Bend one leg so that the foot of that leg is at the leg still extended. Let the bent leg fall gently open. Brace your core and roll your shoulder blades back and down. Exhale and lean forward from your hips, feeling the stretch up the back of your leg. Keep your hands on either side of your body or on either side of your knees. Don't reach for your toes as it can cause you to round your back. Hold for 30 seconds and repeat. Switch legs.
Considerations
To slim your thighs, focus on running, which engages the entire lower body as well as your core. Because running requires endurance, long distance running changes the way your muscles develop, making them leaner, though still muscular.
If your thighs need slimming due to excess weight, running also burns significant calories -- about 500 calories in 30 minutes if you run at a pace of 8 mph and weigh about 160 lbs.
