The muscles in the thighs consist primarily of the quadriceps and the hamstring. The quadriceps are the four muscles that run from the top of the pelvis and hip down the front of the leg to the knee. The hamstring is the primary muscle at the back of your thigh. You can slim down your thighs with a sensible diet and by completing exercises that target all four of the quadriceps muscles and the hamstring. With all of these exercises, you can use your body weight with dumbbells held at your side or a barbell held at the shoulders. To slim thighs, Columbia University's health services recommends focusing on more repetitions at lower weights, rather than heavy weights and few repetitions. After completing your sets, stretch your hamstrings by leaning forward from the hip with a flexed foot and holding one foot behind you.
Squats
Squats are a targeted exercise that work out the front and back of your thigh, as well as your glutes (your bottom). Focus first on completing three sets of 12 repetitions. Add sets as your legs get stronger and go up in weight when you can comfortably complete four sets. The goal is to tire your muscles but maintain good form.
Form is critical for an effective squat. To complete a squat, stand with your feet hip distance apart. Tighten your core and sit back as if you're descending into a chair. To avoid any damage to your knees, keep your knees behind your toes as you sit back and don't descend beyond a 90-degree angle in the knee. To avoid hurting your back, keep your core tight. Stand back up and repeat. This deceptively simple exercise raises your heart rate as you are working a major muscle group.
Lunges
An effective lunge works the quadriceps of the front leg as you descend and the hamstring and glute of the front leg as you rise. The rear leg gets a workout, too, as the hip flexors, glute, hamstring and quadriceps aid in the lunging motion.
The goal is simple: step your legs apart and lower your body. Begin the workout with standing lunges to ensure proper form. Tighten your core and step out with your right leg so that when you descend, your right thigh is parallel to the floor without your right knee moving forward so that you can't see your toes. As you descend, bend your left leg, but do not let it touch the floor. Switch legs and complete 10 to 12 repetitions on each leg for one set. Work up to four sets before adding weight or increasing difficulty. As you gain strength, increase the difficulty by trying walking lunges, where you step forward with each leg, working on your form and balance. Or try balance beam lunges, where your feet are apart, but aligned as if you are standing on a balance beam, working on balance.
Dead-lifts
If you have back pain, try dead-lifts using only your body weight at first and clasp your hands behind your back. Dead-lifts effectively work the hamstring. They also work the gluteus maximus and lower back muscles.
To avoid injury, try a few repetitions at a slow pace. If you feel any pull in your lower back, drop the weights in your hands and use only your body weight.
Stand with your feet hip-width apart and tighten your core. Slowly lower your body from the hips, sticking your bottom back and keeping your core tight to support your back. Don't try to touch the floor. Instead, lower until your back is flat (check in a mirror if you are uncertain) and return to standing. Repeat 15 to 18 times, keeping a careful eye on your back. Work up to four sets before increasing the weight.
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