Don't hide your thunder thighs in sweatpants. Instead, get moving -- a combination of cardio exercises for at least 30 minutes a day, strength-training exercises twice a week on nonconsecutive days, and a healthy diet of nutritious foods in moderation will help you lose weight all over your body and help you tone and tighten your thighs. Talk to your doctor before you start a new exercise routine, especially if you have health conditions or allergies.
Beginner Cardio Exercises
If you haven't exercised in a while, start with gentle cardio exercises to get into the habit of exercising. When you start slow, you reduce the risk of injury and are less likely to be discouraged by your new workout. Important to note is that spot reduction is not possible. In other words, you are not able to lose weight in only specific parts of your body. To lose weight in the thighs, you must lose overall bodyweight.
You must burn enough calories to create a calorie deficit -- you must burn more calories through physical activity than you consume by eating. If you weight 160 lbs., walking at a rate of 3.5 mph burns approximately 277 calories, according to MayoClinic.com. Biking at a leisurely pace of 10 mph or less burns 292 calories per hour.
Strenuous Cardio Exercises
When you've become accustomed to regular exercise, pump up the volume so you burn more calories per hour. Running at a rate of 8 mph burns approximately 986 calories if you weight 160 lbs. Hiking burns approximately 438 calories each hour depending on your bodyweight, the incline and the difficulty of the hike. If you don't want to go outside, pull out a jump rope and hop your way to thin thighs. Jumping rope for one hour burns 730 calories.
Beginner Strength Training
Strength-training exercises strengthen and tone the thigh muscles, giving you the appearance of thinner, more sculpted thighs. A stability ball is an exercise tool that tones your thighs, improves balance and helps coordination. Stand with your back to a sturdy wall, then take a big step forward. Place a stability ball between the wall and the curve of your back. Place your feet shoulder-width apart, then bend your knees to lower your body about 6 inches. This places resistance against the thighs, strengthening them. Keep your knees bent for three seconds, then rise back up to standing. Repeat five times.
Strenuous Strength Training
When you feel comfortable with strength-training exercises, moving on to something more strenuous will keep you from reaching a plateau in your strength-training program. Adding weights to a squatting routine places extra resistance on your thighs, working your muscles even more. Stand up straight with your feet shoulder-width apart, holding a 5-lb. dumbbell in each hand. Bend your elbows so the weights are on either side of your neck. Bend your knees slowly about 6 inches; then hold this position for three seconds. Straighten your knees to rise back up to standing; then repeat five times. Increase the weight of the dumbbells as the exercise becomes easier.
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