What Exercise Is Best For Losing & Toning Thighs?

Fat accumulation in the hips and thighs is common especially among women. Although it is not possible to spot reduce body fat, regular aerobic exercise and a solid nutritional plan can help remove excess body fat throughout your entire body. Additionally, regularly performing strength-training exercises that target your lower body can increase muscle tissue, giving your thighs a more toned appearance.

Incline Walking

Aerobic exercise is necessary to burn excess body fat. Obtain a minimum of 30 minutes five days a week of moderate-intensity aerobic exercise such as brisk walking. Raising the incline on the treadmill will increase the intensity of the exercise and burn more calories, as well as help to tone the hips, thighs and glutes. The higher you raise the incline the greater the intensity increases, thus the more calories you will burn. If you have a lot of extra fat weight to lose, 60 to 90 minutes of moderate-intensity aerobic exercise may be necessary, notes the American College of Sports Medicine.

Sprints

Sprint athletes have some of the leanest and toned legs around. Incorporating sprint intervals into your workout routine can help you burn excess body fat in a shorter amount of time. After warming up for five or 10 minutes at a moderate-intensity, sprint at an all-out intensity for 30 seconds, following with a 60-second low- to moderate-intensity recovery walk. Repeat the intervals five to 10 times, before finishing with a five-minute cool down. Perform sprint intervals once or twice a week on nonconsecutive days.

Squats

Full squats are one of most effective exercises to tone and build up muscle in the lower body. Full squats in which your thighs drop down slightly below parallel in the squat position will place a greater emphasis on the glutes and hamstrings than half squats, notes Frederic Delavier, author of "Strength Training Anatomy." Squats can be performed without weight or by using dumbbells or a barbell. Adding resistance will increase the effectiveness of the exercise. However, beginners should practice proper technique prior to adding weight. Perform squats once or twice a week on nonconsecutive days for three to four sets of eight to 12 repetitions.

Lunges

Like squats, lunges will also effectively shape and tone all the major muscles in the hips and thighs. Perform lunges by standing upright with your feet hip-width apart. Take a comfortably, large step forward, dropping the back knee down until it almost touches the floor. Your front knee should be parallel or slightly below parallel to the floor. Rise up and repeat on the opposite leg while keeping your torso erect throughout the entire movement. Lunges can be performed stationary or by walking and with or without the use of additional weight. Complete eight to 12 lunges on each leg for two to three sets.