The lower body tends to be more of a problem area for females than it does for males. Heavy thighs are one of the top figure complaints of women. A long commute, a sit-down job, and a diet filled with fatty foods all contribute to lower body weight gain. Quickly improve the look of your thighs with exercises designed specifically to tone and trim the muscles of your legs.
Warm Up
Step 1
Warm up by walking around at a brisk pace, performing jumping jacks, dancing or using any type of cardiovascular exercise equipment for five to 10 minutes. Warming up properly prepares your heart, joints and muscles for exercise and reduces risk of injury.
Step 2
Prepare your ankles for exercise by performing ankle circles. Shift your weight to one foot and extend the other leg slightly to the side. Rotate your foot 10 rotations to the left, then 10 rotations to the right.
Step 3
Stretch gently to loosen your hamstrings, quadriceps, hips and calves.
Tone Thighs With Prisoner Squats
Step 1
Place your hands behind your head, feet about shoulder width apart. Your feet should be parallel with your toes pointing straight ahead.
Step 2
Stand tall while drawing in your abdominal muscles. Your weight should be centered on the arches of your feet and into the heel.
Step 3
Keeping your chest high and your knees over your ankles, bend your knees and lower your body as you push your butt back (as if you were going to sit down in a chair). Return to the starting position and repeat for two to three sets of 15 repetitions.
Two Way Lunges
Step 1
Stand straight with your left hand on the back of a sturdy chair for support. Your right hand should be placed on your hip.
Step 2
Draw in your abdominal muscles as you raise your right leg in front of you. Your leg should be locked at the knee and extended straight for its full length.
Step 3
Place right foot on the floor and slowly lower your body into a lunge, bending both knees. Make sure that your front knee bends no more than 90 degrees and that your torso remains straight with your shoulders aligned over your hips.
Step 4
Contract your glutes as you lift body up. Immediately swing your right leg in its fully extended position back behind your body.
Step 5
Resting right foot on the toe, bend both knees and drop down into a reverse lunge. Again, keep your torso erect and your abdominals drawn in. Repeat entire sequence for two to three sets of 10 repetitions. Eliminate chair and increase to 15 repetitions as you gain strength and improve your balance.
Tips and Warnings
- As you perform these exercises, make sure to contract your gluteal muscles (your butt). The abdominal muscles must remain lifted (pulled in and up towards the ribcage) to provide stability and balance. Though these exercises firm and strengthen thigh muscles, you should add daily cardio of at least 30 minutes to help burn body fat. Jogging, bicycling, water aerobics, running, or even brisk walking are great cardio exercises which work the muscles of the thighs and legs. To maximize fat loss in your thighs, reduce your fat, sugar and overall calorie intake. Be sure to stretch the muscles of your hips and thighs after exercising to lengthen the muscles.
- If you have suffered an injury to your hips, back, knees or ankles, or if you have not exercised regularly for a year or more, it is advised that you seek medical clearance before beginning this or any other exercise program.
Things You'll Need
- Comfortable clothing
- Pair of supportive athletic shoes
- Sturdy chair
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