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Thigh Workout & One Week Results

by
author image Lindsay Tadlock
Lindsay Tadlock began writing in 2010. She has worked as a personal trainer for over three years and shares her fitness and nutrition knowledge in her writings. She graduated from Texas A&M University in 2000 with her Bachelor of Arts in finance and worked for seven years as a commercial lender.
Thigh Workout & One Week Results
An exercise group performing walking lunges outside. Photo Credit Sneksy/iStock/Getty Images

Achieving slightly leaner thighs in one week is possible with dedication to daily thigh toning exercises, along with eating a healthy diet and fitting at least one hour of cardio activity into your daily routine. You will see noticeable results in one week but will need to continue exercising, toning and eating right over the long term to obtain the thighs you desire. Because spot reducing fat on a specific area of the body is not possible, you will need to reduce your overall body fat percentage with diet and exercise.

Inner-thigh Toning

Anumber of inner-thigh toning exercises will tone and lengthen your inner thighs. For quicker results, perform each exercise until your muscles are tired. The sumo squat is performed by standing with your feet together and then stepping your right foot to your right side, double the width of your hips, with your toes slightly pointed out. Squat as if you are sitting in a chair and hold for two seconds. Return to a standing position by placing your left foot next to your right foot, and squeeze your butt muscles. Repeat on your right side with 10 repetitions and then switch to your left side. Keep going back and forth until your inner thighs are sore. The scissor kick is performed by lying with your back on the floor, arms at your side and legs fully extended 45 degrees from the floor. Quickly open and close your legs by crossing your left leg over your right and then right leg over your left. Do the inner-thigh lift by standing with both feet together and lifting your right leg off the floor, keeping your toes pointed out to the right. Pulse your right leg up and down for 20 pulses and then pulse your right leg in front of your left leg for 20 pulses. Repeat with your left leg. Continue alternating until your inner-thighs are sore for quicker results.

Outer-thigh Toning

Perform outer-thigh toning exercises until your outer thighs are tired for the quickest results. The walking lunge not only tones your thighs but also works your butt and abdominals. Stand with both feet together, and step your right foot in front of you while lowering your left knee a few inches above the ground. Hold for two seconds. As you stand back up, bring your left foot next to your right foot. Repeat with your left leg and continue until your thighs are tired. Leg lifts are performed by lying on the floor on your right side with your legs extended and feet together. Lift and lower your left leg for 20 repetitions. Switch to your left side and lift and lower your right leg for 20 repetitions. Continue alternating sides until your outer thighs are sore. Squat jumps are difficult to do will tone your outer thighs. Begin by standing with your feet shoulder-width apart. Squat as if you are sitting in a chair, then thrust yourself into the air raising your hands above your head. As you land on the floor, immediately go back into the squat position. Repeat 20 times or until you no longer can do another repetition.

Diet and Cardio Exercise

Eating healthy and exercising are important for weight loss on all areas of the body. To obtain leaner results on any part of your body, you need to throw out unhealthy food choices, such as foods high in saturated fats and sugar, and replace them with fruits, vegetables and whole grains. These healthy food choices give your body the energy it needs for exercising, increases your metabolism and keeps your digestive tract functioning properly. Cardio exercise, such as running, walking, swimming or playing your favorite sport will help you burn calories and lose weight.

Considerations

You will see results in your thighs in one week, but for significant improvement you will need to make healthy eating and exercise a part of your lifestyle. Avoid becoming wrapped up in losing weight or toning a certain area in a specific amount of time. Changing your eating habits and exercising permanently will eventually give you the results you desire. You will not only feel better about yourself, but you will also decrease your risk of heart-related problems. Strive for healthy weight loss of 1 to 2 pounds per week. Talk to your doctor before beginning any exercise routine, and stop immediately if you experience significant pain.

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GOAL
  • Gain 2 pounds per week
  • Gain 1.5 pounds per week
  • Gain 1 pound per week
  • Gain 0.5 pound per week
  • Maintain my current weight
  • Lose 0.5 pound per week
  • Lose 1 pound per week
  • Lose 1.5 pounds per week
  • Lose 2 pounds per week
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