It is possible to slim the thighs with exercise. Even skinny people or those of a healthy weight may still have large or flabby thighs if they do not use the muscles during physical activity. Cardio exercise is recommended by the U.S. Surgeon General for basic health and weight management, though it can also lead to weight loss. Toning exercises for the thighs will tighten and slim the muscles as well. You don't have to run out and buy a ThighMaster, though it wouldn't hurt. There are plenty of exercises that you can do without equipment to slim both your inner and outer thighs.
Step 1
Perform cardio exercise five days a week. Start with at least 10 minutes and work up to a total of 30 to 60 minutes, recommends the U.S. Surgeon General. Do moderate physical activity, such as cycling, water aerobics and brisk walking. This may result in as much as a loss of 5 lbs. in six months, according to the U.S. Surgeon General. Since the lost weight will come off your entire body, not just your thighs, core exercises should also be done to slim that area. Cardio exercises will work your thighs somewhat as well and should be done even if you do not need to lose weight.
Step 2
Train your outer thighs by doing a side plank with leg lifts. This exercise works your thighs and also your abs and glutes. Place your right forearm on the floor and lie on your right side. Touch your right hip and leg to the floor with your upper body propped up on your arm. Lift your hips and legs into the air and reach your left arm to the ceiling with your palm facing forward. Only your right arm and right foot should be touching the ground. Raise your left leg toward the ceiling and keep it straight. Lower it back on top of your right leg. Do at least 10 reps and then turn over to work the right leg.
Step 3
Sit in a chair with your knees bent and your feet flat on the floor facing forward. Place a pillow between your knees to work your inner thighs. Sit up straight and look forward. Put your hands in your lap or hold the sides of the chair. Squeeze the pillow as hard as you can for five seconds. Relax but do not drop the ball. Do two sets of eight to 10 reps, recommends a study done by The University of Georgia avaialable on the Live Well Age Well website.
Tips and Warnings
- You can also do the side plank with leg lifts with both arms straight so that your palm is on the floor instead of your forearm. This is also called a T-stand with leg lift. You can also use a medicine ball, basketball, Pilates Magic Circle, or ThighMaster to do the inner thigh squeeze exercise. This exercise is safe for seniors because it is seated, but anyone can benefit from it as long as they are really squeezing the pillow or ball.
Things You'll Need
- Pillow or ball
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