Weight gain occurs when you consume more calories than your body needs. This causes weight gain all over the body, including the legs and thighs. Slimming the legs and thighs requires both cardiovascular activity and strength-training sessions. Combined, these two activities will help you burn fat and tone the leg and thigh muscles.
Cardio
Most people think about strength training when slimming the legs and thighs. However, you need regular cardio activity as well. Select cardio activities that burn calories, while toning the legs. For example, jogging burns 584 calories an hour for a 160-lb. person and tones the legs, according to MayoClinic.com. Running is another option, burning as much as 986 calories an hour. Swimming laps will tone the legs and shed as much as 511 calories an hour. Discuss an appropriate activity with your medical care provider.
Ball Squat
Plan at least two strength-training sessions to tone the legs and thigh muscles weekly. The ball squat is an effective exercise, using an exercise ball to slim the leg muscles. Place the ball between your lower back and a wall. Stand about shoulder-width apart. Bend into a squat position, keeping your shoulders pressed back. Hold the contraction for three counts and return to the starting position. Complete at least five repetitions during your workout. Work up to 12 repetitions over time.
Leg Circles
With this exercise, you start out lying down, with your back pressed against the mat. Point your left foot and reach your toes to the ceiling. Slowly draw circles with your left leg. Keep your hips completely still during this movement. Trace five circles clockwise and five circles counter clockwise. Repeat this movement five times on each of your legs during your workout session.
Leg Lunges
Start in a standing position. Slowly lunge your right leg forward, keeping your shoulders pressed back and weight evenly distributed between both legs. Your front knee does not extend past the ankle. Repeat lunges on the right leg for 30 seconds. Switch to the left leg and repeat for 30 seconds. For an increased challenge, hold 5- to 8-lb. dumbbells during the exercise. When you lunge forward, complete bicep curls.
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