Workout for Toned Thighs

Your thigh muscles, consisting of your quadriceps, hamstrings, abductors and adductors, help you perform many functions, such as jumping, sprinting and kicking. Lower-body exercises that concentrate on your thighs will tone and define your lower half. To get the most out of thigh exercises, concentrate on your form and execute them in a slow controlled manner.

Squats

Squats strengthen and tone your quadriceps muscles. Holding a dumbbell in each hand, stand with your feet shoulder-width apart. Lower down like you are going to sit down in a chair until your thighs are parallel to the floor. The weight should be through your heels. Hold this position for five seconds, then raise back up into the starting position. Perform three sets of 10 to 15 repetitions.

Side Kick/Squat Combo

To start, stand with your feet hip-width apart, bring your elbows close to your sides and make a fist with both hands out in front of your chest. Bend your left knee while lifting your right knee up to the height of your hips. Slightly turn your left foot out and lean to the left. As you are leaning, kick your right leg out to the side. Bring your right knee back in, rotate your left foot straight, and lower down into a squat like you are going to sit in a chair until your thighs are parallel to the floor. Raise back up, and repeat on the other side.

Plank Dumbbell Hamstring Curl

Kneel on the ground and put a 5- to 10-lb. dumbbell behind your right knee, squeezing your calf against it to keep it in place, and place your palms on the ground. Raise your body up. Your left leg should be straight, balancing on the ball of your foot. Straighten your arms, and make sure your wrists are in line with your shoulders. Your body should form a straight line from your head to your toes. Do this by contracting your abdominal muscles. Maintain this position, and lift your right knee up to the height of your hips, and then lower your knee back down. Perform 10 to 12 repetitions and then switch sides.

Lunge

Hold a dumbbell in each hand and let your arms hang at your sides. Stand with your feet hip-width apart, and take a large step forward with your right foot. Both feet should be pointing straight ahead, with your left heel off the floor. Lower down until your right thigh is parallel to the floor, keeping your knee aligned with your ankle. Raise back up into the starting position and repeat with the opposite leg.