Simple Thigh Workout

A good thigh workout will not only make you look and feel better, but it may also help reduce the amount of muscle mass lost with age. After the age of 25, you begin to lose muscle mass, but a program that involves toning your muscles can help maintain it. The best workout for your thighs combines aerobic and resistance exercises.

Aerobic Exercise

A key component to your thigh workout should be aerobic exercise. This kind of physical activity increases your metabolic rate for a prolonged period of time, resulting in fat burn. Less body fat means your thighs will gain definition. Though you can't spot-train to tell your body to use the fat from your thighs, with a commitment to exercise and reducing your caloric intake, your body will eventually use the fat from your legs for energy. Good examples of aerobic exercise include walking, running, biking, swimming and hiking.

Squat

An easy and effective exercise for your thighs is a body-weight squat. Begin by positioning your feet hip-width apart with toes pointed slightly out. Prepare your body by straightening your back and contracting your core muscles. Slowly lower yourself down into a squatting position as far as you can, while keeping your head up and your back straight. When you go down, be sure that your knees are not extending over your toes. Exhale and bring yourself back up to the starting position. Aim to do one to three sets of 10 to 15 repetitions.

Lunges

Lunges are a versatile exercise that can be performed in a variety of ways to challenge your thigh muscles. Begin with the traditional forward lunge. Start with your feet shoulder-width apart and step forward with one leg. Get into a lunge position by kneeling down without resting your back knee on the ground. Exhale and raise yourself back up. Do a side lunge by lunging one leg out to the side. Perform a back lunge by stepping back into a lunge position with one leg at a time. Do one to three sets of 10 to 15 repetitions of each lunge variation.

Adduction

This exercise can be done with just your body weight, or you can choose to add some resistance with ankle weights. Begin by standing near an object you can grab if you lose your balance. Lift one foot off the ground and extend it across your body, then back. Repeat with one leg until you have performed your first set, then switch to the other leg. Work up to one to three sets of 10 to 15 repetitions.