Excess weight has a way of building up in specific areas on the body. When your thighs fall victim to this weight gain, you need to add exercise into your daily life to get rid of it and keep it gone. If the thought of joining a gym is a deal breaker with this plan, you need not worry. You can cause a thigh meltdown right from the comfort of your home. Your main goal is to produce weight loss through your whole body and do toning exercises for your thigh muscles.
Step 1
Perform a type of cardiovascular exercise that you have access to. Cardiovascular exercise burns a high amount of calories, which in turn reduces weight. Run, walk, step up and down on a stair step, jump rope or ride a bike if you own one. Aim for 45 to 60 minutes of cardio, and work out three days a week on nonconsecutive days.
Step 2
Execute a set of squat thrusts. Stand with your feet shoulder-width apart and your arms at your sides. Lower yourself down by bending your knees and then place your hands on the floor. Kick your legs backward, land on your toes and hold that position for a second. Kick your legs back forward, land on your feet and come back to a standing position. Extend your arms in the air, lower them back down and repeat.
Step 3
Position your feet in a split stance and do lunge jumps. Keep your abs tight and back straight as you lower yourself down by bending your knees. Stop when your front thigh parallels the floor and the back knee is right above the floor. Jump in the air and quickly change your leg position. Land softly on the balls of your feet and lower yourself back down. Jump again and continue to alternate back and forth.
Step 4
Stand in front of a sturdy chair to do step-ups. Position the chair against a wall so that it does not slide and face it with your feet hip-width apart. Place your right foot flat on the chair and lift your body up. Balance on your right foot and move your left thigh in front of your body with your knee bent. Lower your left foot back to the floor and repeat. Complete a set of repetitions and switch sides.
Step 5
Step into a large open room to do frog hops. Stand with your feet shoulder-width apart and lower yourself into a squat. Move your arms behind your body and lean forward slightly. Swing your arms forward as you quickly jump off the floor as high and forward as possible. Raise your arms above your head as you do this and land on the balls of your feet. Lower yourself back down immediately and repeat.
Step 6
Perform a set of rotational sumo squats. Stand with your feet in a wide stance and turn your toes out at an angle. Lower yourself down by bending your knees and stop when your thighs parallel the floor. Stand up, lift your left foot from the floor and rotate to your right side 180 degrees. Place your foot down, perform another squat and lift your foot. Pivot on your right foot again and turn your body back to the original starting position. Continue this pattern for a set of repetitions, and then change your pivot foot and repeat.
Tips and Warnings
- Perform 10 to 12 repetitions and 4 or 5 sets of your weight training exercises. Work out 3 days a week on non-cardio days. Be aware that your diet plays a role in your weight loss. Eat foods that are low in saturated fat and keep your portion sizes respectable.
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