Whether you like to swim, run or weight train, there are many ways to effectively work out your thighs. Your thighs are made up of your quadriceps on the front, hamstrings on the back, and hip adductor and hip abductor, which commonly are known as your inner and outer thighs.
Cardio Training
Cardio training can help you alter your entire body composition, including the way your thighs look. Aerobic training blasts calories, helping you lose fat and even increase your lean mass. The American College of Sports Medicine suggests completing aerobic exercise for 60 minutes most days of the week to tone your body. Choose cardio activities like running, hiking, swimming, biking, dancing and even surfing to blast calories and sculpt your lower body.
Interval Training
Interval training burns more fat than traditional cardio and can place a great demand on your thighs. Interval training uses both the aerobic and anaerobic energy systems by working at a high intensity for a short period, followed by a moderate intensity. Train using intervals with jumping rope or running to reduce any unwanted jiggle in your thighs. For example, work at a high speed for one minute followed by a moderate pace for three minutes. Repeat this interval for 30 minutes to melt fat off your thighs.
Body Weight Exercise
Using your own body weight for resistance can help you tone your thighs. Performing a high number of repetitions -- 12 to 15 -- can help you tone the thighs without adding bulk, while also promoting muscular endurance. Squats and lunges effectively target both your quadriceps and hamstrings. Proper form is crucial to effectively targeting your thighs. Complete squats by keeping your feet hip-width apart and your weight in your heels. Keep your back straight, slowly bend your knees and lower down to a 90-degree angle, pause and slowly press back up to standing. Perform lunges by standing in a split lunge stance with your right foot in front and on the ball of your left foot. Bend your right leg and slowly lower your left knee toward the floor, pausing and pressing back to center. Mindfully keep your right knee from moving over your toe.
Circuit Training
Circuit training focuses on completing six to 10 different exercises, one after another without rest. This type of training increases the heart rate while also focusing on building strength and muscular endurance. Complete a circuit that focuses on the lower body by choosing exercises that effectively target your thighs. For example, complete a circuit of 45 seconds of squats, jumping jacks, lunges, squat jumps, deadlifts and jogging in place. Rest for three minutes and then complete your circuit three more times.
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