A variety of rubber straps, rubber tubing, resistance bands and stretch bands are available to provide you with a portable and convenient thigh workout. The major muscles in your thighs that need toning and contract opposite to each other are your quadriceps, hamstrings and inner and outer thighs. Use any variety of resistance bands with specific exercises to tone these muscles.
Standing Squats
Squats strengthen your thighs in the range of motion you use to accomplish many daily tasks. They also strengthen your gluteus maximus muscle, and, if you squat down to a 90-degree angle at the knee, they tone your hamstrings too. Stand with your feet hip-width apart and your arch on the stretch band like stirrups. Squat to a comfortable depth, firmly grasp your bands on either side of your knee joints, and take up any band slack. Have gentle tension in the band at this position. Square your shoulders, straighten your spine and compress your abdomen inward. Inhale to prepare for exertion. Exhale, push with your thigh muscles and stretch your bands as you arrive in standing position. Inhale and slowly resist the band tension as you squat again. Continue until you feel your leg muscles burn. Repeat for a total of three sets with a 30-second rest between sets.
Prone Hamstring Curls
Your hamstring muscle is located on the back of your thigh. Its job is to bend your leg at the knee. Attach your resistance band to a solid object behind you. Lie on your stomach and loop the band around one of your ankles. Rest your forehead on your stacked hands and open the banded leg until your shin is at a 45-degree angle to the floor. Inhale to prepare for exercise. Exhale and pull your heel toward your buttocks. Inhale and resist the stretch-band tension as you open your leg again. Continue for three sets of 15 repetitions with a 30-second rest between. Switch legs.
Inner Thigh
This exercise is performed lying on your side. Angle your stacked legs slightly forward. Place the sole of your top foot on the floor in front of your lower knee. Place the stretch-band under the arch of that foot. Loop your band around the foot of your straight leg. There should already be gentle tension in the band between your feet. Return to your side and inhale. Exhale and lift the lower leg upward a few inches, stretching the band. Inhale and resist as you slowly lower your leg to the starting position. Continue until you feel your inner-thigh muscles burn. Repeat for a total of three sets on each leg.
Outer Thigh and Hip
Perform this exercise on your back with your legs straight up toward the ceiling. Place your exercise band across the arches of your feet. Firmly grasp the ends in each hand. Inhale to prepare for exercise. Exhale and open your legs outward to a straddle position, stretching the band. Resist as you bring your legs together again. Continue until you feel muscle burn; then rest for 30 seconds. Repeat for a total of three sets.
References
- "Women's Strength Training Anatomy"; Frederic Delavier; 2003
- "Strength Training on the Ball"; Colleen Craig; 2005
- ACE: Prone (Lying) Hamstrings Curl
- ACE: Resistance Tubing Workout
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