Women can develop thin, shapely thighs by consistently following a resistance training regimen. Working out with weights or simply using your body weight for resistance helps you tone muscle fibers, increase strength and improve your mood. Add an aerobic component to your workout routine to improve heart health, burn extra calories and add definition to your thighs. Consult a physician before starting a resistance training program to create toned, curvy legs.
The Flamingo Balance
Flamingo Balance helps you develop lean, shapely thighs. Grasp a dumbbell with your right hand, place your left hand on your hip and lean forward slightly. Lift your left foot to hip height while simultaneously moving your right arm forward. Do a biceps curl. Touch the floor with your toes for a moment. Perform 12 repetitions and then switch sides.
Barbell squats add definition to your quadriceps, hamstrings and glutes, as well as targeting your lower back. Position the barbell along the back of your shoulders. Dismount from the rack, then take one step back. Slowly bend your knees, keeping your back straight as you descend. Lower the weight until your thighs are parallel to the floor. Move up until your legs are fully extended. Do four sets of 15 repetitions to tone your thighs.
Single Leg Circle
Try single leg circles to shape your thigh muscles. Lie on the floor with arms by your sides. Keep your palms facing down. Point your left foot toward the ceiling and slowly rotate your leg outward. Keeping your hips still, move your leg in a circular motion. Perform the movement five times in a counterclockwise direction and five times in a clockwise direction. Switch legs.
Walk, run or jog four to five days each week for 30 minutes per session to develop lean, shapely legs, burn excess calories and improve your overall conditioning. You can also jump rope, roller blade, or engage in competitive sports like basketball, soccer or tennis to increase muscle tone in your thighs. Training aerobically can also be a great mood booster.
Train with a spotter during barbell presses to maintain the proper form. Warm up for 10 minutes before exercising to loosen your leg muscles. Engage in resistance training only two to three times per week to avoid over training, reduce the risk of injury and optimize your workouts.