You're tired of squeezing into your jeans because of your thighs, so you dedicate time to working out in pursuit of leaner legs. A common misconception among gym-goers is that you can spot-reduce weight on your body. Getting thinner thighs involves slimming down all over your body. Use leg workouts in conjunction with your full body exercise routine to help trim down your thighs.
Step 1
Work your legs two times per week to tone your thighs. Work with moderate resistance to challenge your muscles; completing 20 repetitions should be a challenge.
Step 2
Perform dumbbell lunges to work your quadriceps, hamstrings, glutes and calves. Stand in a split stance with your right foot in front and left in back. Hold a dumbbell in each hand with your arms at your sides. Lower your hips toward the floor until your right knee is bent at 90 degrees. Squeeze your thighs and press yourself up to the starting position. Keep your chest elevated and back straight throughout the movement. Repeat for four sets of 15 repetitions.
Step 3
Execute donkey kickbacks to recruit your hamstrings and glutes. Begin on the floor on all fours. Press your right heel up toward the ceiling while your knee remains bent at a 90-degree angle. Lower your right leg down to the starting position. Repeat for four sets of 15 repetitions on each leg.
Step 4
Perform lying leg lifts to target your outer thighs. Lie on your right side with your legs extended and feet together. Lift your right leg up to a 45-degree angle. Hold for one second at the top of the movement. Lower your leg down to the starting position but do not allow your legs to touch. Repeat for four sets of 15 repetitions.
Step 5
Execute jump squats to tighten your glutes, quadriceps, hamstrings and calves. Stand with your feet shoulder-width apart. Lower your hips toward the floor until your knees are bent at 90 degrees. Explode up while jumping straight into the air. Land in the squat position and repeat the movement. Perform the exercise for four sets of 15 repetitions.
Step 6
Perform standing calf-raises to stimulate your calves and hamstrings. Stand with your feet shoulder-width apart and toes facing forward. Hold the back of a chair for balance if needed. Keep your spine in a straight line and press up on to the balls of your feet. Lower your heels down but do not allow them to touch the floor. Repeat the motion for four sets of 15 repetitions.
References
- Bodybuilding.com: Getting Your Legs in Shape; Shannon Clark
- "Personal Fitness Trainer Manual: Fundamentals"; National Federation of Professional Trainers; 2008
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