Toning your thighs requires a resistance-training program that includes exercises for your hamstrings, hip adductors and quadriceps muscle groups. Complete two to three sessions per week on nonconsecutive days, performing three to six sets of six to 15 repetitions per session -- depending on the amount of resistance -- for each muscle group. Gradually increase the amount of weight, and simultaneously decrease the number of repetitions. Consult a personal trainer for guidance on form.
Front Squat
The front squat targets the quadriceps muscle group on the front of your thighs, which extends your knees, and the hamstrings on the back, which help extend your hips. Place a barbell on a squat rack, and load it with your desired amount of weight. Position the front of your shoulders under the bar, and grasp it at shoulder-width with your palms facing upward. Lift the bar with the help of two spotters, one on each end of the bar, and step backward, away from the barbell holders. Set your feet slightly wider than shoulder-width apart, then squat until your thighs are horizontal, stand back up and repeat. Keep your spine straight throughout the movement.
Hip Adduction Exercise
The hip adduction exercise targets the muscles on the inside of your thighs that move your legs across the midline of your body -- an imaginary line that divides your body into left and right halves. Lie on your left side on a flat bench, resting on your elbow, and move your left leg forward, off the edge. Raise your left leg 6 to 12 inches, then lower it and repeat. Complete your desired number of repetitions, then turn over and perform the exercise with your right leg. Keep your foot parallel to the floor throughout the movement. Wear ankle weights to add resistance.
Leg Curl
Perform the leg curl exercise to tone the hamstring muscles on the back of your thighs -- the biceps femoris, semimembranosus and semitendinosus. Sit on the chair of a leg curl/extension machine, and place the back of your ankles on top of the padded foot bar that's attached in front. Flex your knees as far as possible to arc the bar downward and lift the stack of weights to which it's attached, then return to the starting position slowly and repeat. Hold the handles located either in front or on the sides of the machine to secure your body to the chair during the exercise.
Stepdown
The stepdown exercise targets the quadriceps muscle group, which includes the rectus femoris, vastus intermedius, vastus lateralis and vastus medialis muscles. Stand on a flat bench with your feet close together, running parallel to the longest edges. Step sideways off the side of the bench with your left foot and squat on your right leg until your left foot touches the floor, then extend your right hip and knee powerfully to step back up. Repeat the exercise on the opposite side, stepping down with your right foot, and continue alternating sides for your desired number of repetitions. Hold dumbbells at your sides to increase the resistance.
References
- "Physiology of Sport and Exercise"; Jack H. Wilmore, David L. Costill and W. Larry Kenney; 2008
- "Basic Biomechanics"; Susan J. Hall; 2007
- "NSCA's Essentials of Personal Training"; Thomas Baechle and Roger Earle; 2004
- ExRx.net: Seated Leg Curl
- ExRx.net: Dumbbell Step Down
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