Strong thighs and arms do more than just look good, they help you better perform many daily activities like climbing stairs, lifting children, and even sitting down and standing up. Exercises to firm these areas should be part of your regular fitness regimen. Work your arms and thighs on alternating days to give your muscles time to recover between workouts, and check with your doctor prior to starting any new exercise routine.
Pushups
A basic pushup is an effective way to firm the muscles of your arms. Depending on your starting fitness level, begin a pushup either on your hands and the balls of your feet or on your hands and your knees in a modified pushup position. Your hands should be farther than shoulder-width apart. Use perfect form throughout all of your pushups, keeping your body completely straight as you lower and raise it and bending your arms to an 90-degree angle. Perform pushups in sets of 10, doing as many sets as you are capable of.
Triceps Dips
The triceps muscles along the back of your upper arm need extra attention. Train them with a triceps dip, using a bench or the edge of a chair. While seated on the bench or in the chair with your legs bent at a 90-degree angle, place the heels of your hands on the edge right next to your rear end. Lift you hips up off the seat, supporting your body weight in your hands. Your fingers should dangle off the edge, pointing down toward the ground. Bending your arms, lower your body until your arms bend to a 90-degree angle. Press back up to straight arms. Try to complete three sets of 10 triceps dips.
Squats
Squats will work the fronts and backs of your thighs. You do not need any equipment other than the weight of your own body, but you can add dumbbells or a barbell if body weight squats are too easy for you. Stand with your feet hip-width apart and your toes pointing forward. Bend your knees, thrusting your hips back into a squat. Keep your shoulders over your knees and your knees over your toes as you squat. Pull your abdominal muscles in toward your spine to protect your back muscles. Perform three sets of eight to 10 repetitions.
Lunges
Another great exercise for your thigh muscles is lunges. Start with your feet together and pull your abdominal muscles in toward your spine. Take a big step forward, landing with your heel first. Lunge down keeping your back knee and hip directly underneath your shoulders. Do not allow your back knee to dip so low that it touches the ground. Push back up to standing with your feet together and repeat on the other side. This is one repetition. Work up to three sets of eight to 10 repetitions.
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