Even if your thighs are thin, they can lack firmness if your thighs lack muscle tone. Firming your thighs requires strengthening and toning your thigh muscles. The most efficient way to do this is to increase your muscles' workload by using strength training, with weights or your body weight, to make your thigh muscles work harder. Cardiovascular exercise that works your thigh muscles also helps to firm your thighs. Create a diverse exercise program to firm your thighs and keep your workouts fresh.
Step 1
Perform a cardiovascular workout that challenges your thighs for at least 20 to 30 minutes three times a week. Start with brisk walking if you have not exercised recently. Perform a variety of cardio exercises to work your thighs. Cardio exercises include step aerobics, stair climbing or stair stepper, cardio-based martial arts, kickboxing, bicycling, brisk walking, jogging and hiking.
Step 2
Perform lower-body strength training for 20 to 30 minutes at least twice a week. Perform one set each of squats, side lunges and dumbbell step-ups. Perform the exercises without weights for the first two weeks. Add dumbbells that make it challenging to complete 10 to 12 repetitions for the third week. Perform two sets of each exercise, with a 1 1/2-minute rest between exercises.
Step 3
Increase the exercises to three sets in the fourth week of your thigh-firming program. A set is one series of repetitions performed continuously. For example, perform 10 squats, rest for 60 seconds, then perform 10 more squats. Perform two sets of each of your lower-body exercises.
Tips and Warnings
- Substitute step-ups for dumbbell step-ups if you have limited strength or balance problems. Hold a banister and take one step up the stairs. Step up with your other foot. Step back down and repeat, alternating legs. Wear athletic shoes to absorb shock when you perform step exercises or stair climbing. Include hills in your workout when you walk, jog, bicycle or hike, to make your thighs work harder and help make your muscles firmer.
- A homemade step or crate could slide or break during exercise, and you could be injured. Use a well-made step or crate.
Things You'll Need
- Dumbbells
- Step or stairs
- Athletic shoes, such as running shoes or cross-trainers
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