The thighs are the muscles on your legs between your pelvis and knees. The specific muscles that make up the thighs are the quadriceps on the front of the leg and the hamstring on the back. For many women, thighs are often a problem area that is difficult to tone, while men typically perform mass-building exercises, such as squats, to build size and definition. Strength exercises and cardiovascular exercises that target the upper thighs can help tone and build strength in your legs.
Lunges
Stand up straight with hands resting on your hips. Take one large step forward with your right leg, while keeping the toes of your left foot planted. Lower your body as you inhale until your left knee almost touches the ground and your right leg forms a 90-degree angle. Ensure that your right knee is lined up directly above your heel and not in front of your toes. This helps reduce the amount of strain put on the knee. Squeeze your quadriceps and hamstrings to propel yourself back to your starting position as you exhale. Now repeat with your left leg. Do three to four sets of eight to 10 repetitions. To make the exercise more challenging, hold a pair of dumbbells at your sides.
Dumbbell Stepups
Stand with feet shoulder-width apart behind a stepping platform, such as an exercise bench or a spotting platform, while holding dumbbells at your sides. With your back straight and head up, step onto the platform with your right foot and drive yourself upward as you exhale. Do not rest your left foot on the platform, but lift your left knee up instead. Then step back down with your left foot, followed by your right foot as you inhale. Switch legs and repeat 10 times with each leg. Do two sets total. The exercise can be made more challenging by holding a barbell that is placed across the back of your shoulders.
Plie
Take a wide stance that is past shoulder-width, and point your toes outward. Extend your arms straight in front of you, and slowly lower into a squat position as you inhale. Keep your back straight and head up. Go as low as you can, but ensure your knees do not extend over and past your toes. Squeeze your gluteus muscles, as well as your hamstrings and thighs, to push yourself back up as you exhale. It is important that your upper body remains perfectly vertical throughout the plie exercise. Do three sets of 10 to 12 repetitions. Make the plie more challenging by holding an exercise ball out in front of you.
Stationary Bicycle
Finish your workout by pedaling on a stationary bicycle for at least 15 minutes. Adjust the seat to a correct height. Your legs should be fully extended on the downward stroke. Keep your back straight while pedaling, no matter if you are sitting upright or leaning forward like you would on a road bicycle. Select a resistance level that is neither too easy or too difficult. Many stationary bicycle consoles feature computers that allow you to choose various programs to mix up the intensity. You should be able to pedal at a moderate to fast pace without tiring yourself before reaching the 15-minute mark.
Member Comments