If you struggle to tone the upper thigh muscles, it's important to use two different types of activities: toning movements and cardio activity. Together, these activities will help you create tighter upper thigh muscles and burn fat. Get the most from your workout sessions by selecting exercises with the most impact.
Squat with Pickup
The squat with pickup allows you to tone the upper thighs and stretch at the same time. Start out in a standing position, with feet shoulder width apart. Select dumbbells between 5 and 8 lbs. Hold one dumbbell in each hand. Slowly bend your knees to a 90-degree angle into a squat position and set the dumbbells down. Return to the standing position without the dumbbells and immediately return to a squat position, picking up the dumbbells. Repeat this movement for a minute, recommends "Fitness" magazine.
Leg Circles
Start out lying on your exercise mat, your arms at your sides. Extend your left leg to the sky. Point your toes toward the ceiling. Take a deep breath and trace a circle with your left leg. Keep your hips planted on the floor. Make a circle motion five times, moving in a clockwise direction. Then switch to counter-clockwise five times. Switch legs and repeat this movement.
Lunges with Dumbbells
Using dumbbells makes your lunges more difficult. Get into a standing position with feet hip width apart. Use dumbbells that weigh 5 to 8 lbs. Slowly lunge forward with your left leg. Complete a bicep curl as you lunge forward. Make sure your torso is perpendicular to the floor and that weight is distributed evenly between your legs, recommends "Fitness" magazine. Complete lunges with bicep curls for 30 seconds on each leg.
Circuit Training
Circuit training is an exercise method that allows you to burn fat through cardio while toning the upper thighs. Select a vigorous form of cardio activity, such as jogging, jumping jacks or jumping rope. Start out by completing an exercise for the upper thighs for a couple minutes, such as leg circles, then switch to your vigorous form of cardio, such as jumping jacks for a couple minutes. Switch back to a new upper-thigh exercise, such as the squat with pickup for a couple minutes, then rotate back to cardio activity. Limit any rest time in between exercises for maximum circuit effectiveness.
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