The best ways to tighten your thighs at home can be as simple as performing lunges down the hallway as you clean. You can do double-leg bounding across the kitchen or skip through your recreation room. Go up and down the stairs a few extra times. Variations of squats and leg extensions are also very effective. Perform leg exercises every other day.
Your thigh muscle contracts when you straighten your leg. You can firm it from a seated position. Sit tall at the edge of your chair. Contract your abdomen inward. Inhale and lift one bent leg up off of the floor. Exhale and straighten your leg parallel to the ground. Continue until you feel your thigh muscle burning. Switch legs. Improve your results by using a resistance band. Secure your resistance band behind you. Stand with your back to it and loop it around the front of one ankle. Engage your core and prepare to balance on one leg. Inhale and bend the stretch-banded foot behind you with a little tension on the band. Exhale and straighten your leg while stretching the resistance band. Continue on both legs until you feel muscle burn.
Any version of squats will tone your thighs. Wall squats are probably the easiest. Stand with tennis shoes on a nonslippery surface. Place your back on a wall with your feet stepped away from the wall. Square your shoulders. Inhale through your nose as you contract your abs. Slide your back down the wall. Bend as deep as you have control, about 90 degrees at the knee. Hold this position as you inhale and exhale twice. Push with your legs and raise an inch up the wall. Hold and breathe twice. Push with your legs to raise another inch. Hold and breathe twice. Continue until your leg muscles burn. Perform a single leg squat. Stand on one leg with the other lifted behind. Squat as deep as you can and raise up. Repeat on each leg.
Lateral lunges are very effective at firming your thighs, especially your outer thigh. Stand straight with your feet together. Inhale, take a large side step and bend to a 90-degree angle at the knee. Push your buttocks back over your heel as you lower your hips. Exhale, press through your thigh muscle and return to standing. Alternate legs until you feel your thigh muscles burn. Include a forward lift of your arms as you lunge sideways. This arm reach will help with balance.
Plyometrics are quick, explosive exercises that involve propulsion. Use them if you are already fairly fit and have no joint maladies. Try a high-knee skip back and forth across the room. Perform a double-leg bound across the kitchen a few times. Sprint up the stairs with one foot on each step. Keep your torso, especially the core muscles, firm throughout plyometric exercise spurts. Use your quadriceps or thigh muscles to land softly each time. Breathe comfortably while you exercise and stretch your thighs when you are finished.
- Women's Strength Training Anatomy; Frederic Delavier
- Pilates for Wimps; Jennifer DeLuca
- American Council on Exercise: Plyometrics: Controlled Impact/ Maximum Power
- American Council on Exercise: Standing Leg Extensions