There are two major muscle groups in your thighs, the quadriceps and the hamstrings. If you want to improve the appearance of your thighs, build stronger legs or enhance your athletic performance, you need to exercise these muscles. Use stretches, strength-training moves and cardiovascular exercises on a daily basis to engage in a well-rounded fitness program.
Dumbbell Front Squat
Stand upright with your feet 1 to 2 feet apart. Hold a dumbbell in each hand at shoulder level with your elbows at your sides. Bend your knees, push your rear end out behind your body and lower downward into a squat. Go as low as you comfortably can or until your upper legs are level with the floor. Squeeze through your thighs and buttocks as you stand back up. Repeat for 10 to 15 repetitions.
Dumbbell Lunge
Stand with your feet together while holding a dumbbell in each hand at your sides. Step as far forward as you can with your left leg. Bend both of your knees and lower your body straight downward. Go as low as you can or until your legs create 90-degree angles. Push off with your left foot to return to the starting position. Complete 10 to 15 repetitions on each leg.
Downward-Facing Dog
This exercise is a yoga stretch that can help improve your flexibility and strength. Start on your hands and toes on an exercise mat. This first position looks like you are in the pushup position. Pull your hips and rear end toward the ceiling and rock your weight back onto your toes. Try to create an upside down "V" with your body. Keep your arms and legs straight while trying to draw your heels toward the floor. Allow your head to hang in between your arms. Hold the pose for 10 seconds and slowly return to the starting position.
Running
Running is an aerobic exercise that can help to burn calories for weight loss, tones your muscles and improve your muscular endurance. The muscles in your thighs are the largest muscle groups used during running and will benefit from this activity. Running can be used every day if you work at a pace that your body can tolerate. Start with five to 15 minutes per session and add time as each running session becomes easier. Run on a variety of surfaces at different speeds to add variety to your workouts.
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