Having toned and sexy thighs is the desire of many women, especially as swimsuit season draws near. Losing weight through healthy dieting and cardiovascular exercises will get you on the right track. When combined with thigh-toning exercises, your dream can become a reality more quickly. The best part is these exercises can be done at home, with little or no equipment.
Lunges
Lunges may be the most popular thigh-toning exercise. Begin in a standing position with your shoulders pulled back and eyes looking forward. Take a large step forward with your left leg and slowly bend your knees, lowering your hips toward the floor until your right knee is near the ground. Your left knee should be lined up with your left toes so if it is not, alter your stride length to get this position. Return to standing slowly and repeat the motion 10 to 15 times, then switch legs. Do three or four sets for each leg, resting between sets.
You can also do lunges with dumbbells in each hand as well, to add difficulty.
Squats
Squats are another popular and highly effective exercise for the thigh muscles. For a standard squat, stand about 2 feet from a wall with your feet roughly shoulder-width apart. Lean your back to the wall and bend your knees to a half squat, feeling the thigh muscles begin to work. Hold this for 10 seconds then lower a couple more inches and hold 10 more seconds. Move lower once more, hold another 10 seconds, then slowly raise back to standing and rest before repeating again.
For an alternate squat exercise, using a fitness ball, place the ball between the wall and your lower back, then lower down to a squatting position--similar to sitting in a chair--and hold for three to 10 seconds then return to standing. Do five to 15 reps, depending on your fitness level, then rest briefly before doing another two or three sets.
Plie
The plie, a traditional ballet move, gives ballet dancers their slender thighs. Stand with your feet shoulder-width apart and toes pointed outward. Hold your arms extended directly in front of you, palms down. Lower down to a squat, like you're sitting in a chair, keeping your bottom muscles flexed, back straight and tailbone tucked in. Stop before your knees pass your toes. Hold this position for one minute and then slowly lower back to standing, taking a brief break before repeating for five to 15 reps.
For a more intensive plie, pulse at the bottom of the squat.
Leg Circles
Lie flat on your back with your palms resting face-down by your legs. Raise your right leg up, keeping your legs straight and your toes pointed, slightly rotating your left leg outward. Take a deep breath and pretend to draw a circle on the ceiling, moving your entire leg and keeping your hips planted to the floor. Circle five times clockwise, then switch and circle five times counterclockwise. Switch legs and repeat the motion.
For a more difficult workout, try to write the entire alphabet with one leg before switching to the other.
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