The best way to tone and tighten your inner and outer thighs is to work the muscles in a functional and high intensity manner. According to the American College of Sports Medicine, "combinations of moderate- and vigorous-intensity physical activity can be used to meet the guidelines" (daily recommended amount of exercise). So, you do not need to spend hours at the gym, or buy fancy equipment. Exercises such as squats, lunges and leg lifts (which you can do at home) will help you tone and tighten your thighs.
Squats
Greg Glassman, founder of CrossFit, believes the air squat is the most basic, fundamental, functional and important move for the human body to master. Not to mention, squats are also the best way for you to tone and tighten your thighs in proportion to one another. One thing you definitely do not want to have is your inner thighs stronger than your outer thighs and vice versa. Now to squat properly follow these guidelines:
Stand with your feet slightly outside your shoulders and angled outwards. As you begin to bend your knees, push your hips back to allow your upper body to replace where your hips were. Be sure to keep your chest up, and keep your knees in line with your toes, not passing them. The perfect squat depth is 12 inches from the floor, which is past the 90 degree angle created by your knees in the squat. Keep the tension in your gluteus and in your hamstrings as you squat down and as you stand. If you are just beginning, use a low sitting chair to work on the form of your squat and only go as low as you can without hurting your knees.
Lunges
Lunges are a great way to tighten your thighs, as well as tighten up your gluteus. To lunge properly follow these guidelines:
Start by standing with your feet shoulder width apart. Take a wide enough step forward with your right leg to allow your left knee to bend towards the ground. Keep your chest high, and keep your abdominals and back muscles tight for balance and coordination. Bend your knees until your legs form 90 degree angles. If your right knee is in front of your right toe, you need to take a longer step forward. If your left leg does not form a 90 degree angle you stepped too far forward. To ensure good form and posture in your lunge, either watch yourself in the mirror, or ask a friend or family member to watch you.
Leg Lifts
For your inner and outer thighs, start by lying on the ground on one side. For outer thigh lifts, slowly and with control lift the top leg to approximately a 75 degree angle. You want to lead the lift with your heel pointing towards the ceiling. Focus on feeling the tension in your thigh and gluteus. Do not go too fast. For inner thigh lifts, laying on your side, bend your top leg and pull it in front of you, resting your knee on the ground in front of your hip. Again, with your heel pointing towards the ceiling, lift your lower leg as high you can slowly and then release back down.
Sample Workout
Throughout the duration of the workout stay at a consistent pace so that not only are you strengthening your legs, but you are also doing cardiovascular exercise.
-50 squats
-20 Alternating Lunges
-15 Left Leg only Lunges
-15 Right Leg only Lunges
-20 Alternating Lunges
-20 Left Outer Thigh Lifts
-20 Right Outer Thigh Lifts
-20 Left Inner Thigh Lifts
-20 Right Inner Thigh Lifts
-50 Squats
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