If you are unhappy with the size of your thighs, you may dread wearing a bathing suit or putting on your favorite pair of skinny jeans. Although spot reduction is not possible, you can perform exercises that target the thighs. As you build lean muscle mass, your thighs will appear thinner and have a toned look.
Time Frame
You should perform a workout program that focuses on the thighs at least two to three days per week. A full day of rest is required between each workout period. This gives your muscles time to recover before you work them again. For each exercise, you should do a minimum of six reps and a maximum of 12 reps. Between each set, rest for one to two minutes to recover enough to complete all of the exercises correctly in the next set.
Features
For your thigh-burning workout, consider using cardio machines in your warm-up and cool-down. For five to 10 minutes before you perform resistance training exercises, use an exercise bike or elliptical to work the muscles in the lower body. If you don't have cardio equipment available, spend this time walking or jogging. Work at a moderate intensity level during these periods.
Types
During your workout, you should do a mix of exercises that work both the inner and outer thigh muscles. "Fitness" magazine recommends the Sumo Sit-Down for the inner thighs and the Thigh Kick Stretch to work both the inner and outer thighs. For the Sumo Sit-Down, straddle the seat of a chair and press your palms together. Your toes should be pointed slightly outward. Lower into a squat and touch your glutes to the chair. Jump up and move your feet together to land in front of the chair. Jump back into a straddle position to complete the move. To do a Thigh Kick Stretch, hold onto the back of a chair and stand on the ball of your left foot while lifting your right foot a couple of inches across the ground in front of you. Swing your right leg in front of your left leg and then back to the far right of your body. Keep the leg swinging until you finish your reps. Repeat the movement for the other side.
Considerations
You can burn fat in all areas of the body, including the thighs, by reducing your calorie intake. To lose weight, reduce portion sizes and eat a well-balanced diet with plenty of low-calorie foods, such as fruits, vegetables, whole grains, fat-free dairy and lean proteins. Track the number of calories you eat each day in a food journal. Along with dietary changes, spend 45 minutes most days of the week participating in moderate- to high-intensity forms of cardio exercise such as cycling, running, tennis, basketball, step aerobics and jogging.
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