The thighs have two large muscle groups found on the front and back sides. The quadriceps are on the anterior (front) side and the hamstrings are on the posterior (back) side. To help burn fat, target these areas with specific weight-training exercises while simultaneously promoting weight loss throughout your entire body. The weight-training exercises will help build metabolically active muscle and they will also help create more tone.
Step 1
Eat foods that are high in nutrients and low in empty calories. Avoid fast food, deep-fried foods, commercial baked goods, heavy sauces and sweets. Consume nothing but fruits, veggies, lean meats, fish, whole grains, beans and low-fat dairy products. Keep your portion sizes under control to avoid further weight gain.
Step 2
Perform cardiovascular training for 45 to 60 minutes three times a week on alternating days. Focus on getting your heart rate elevated and breaking a sweat. Good options include running, biking, kickboxing, inline skating, elliptical training, stair climbing and rowing.
Step 3
Pinch a Swiss ball against a wall with your mid-back to do squats. Hold dumbbells in your hands with your feet slightly forward and shoulder-width apart. Lower your body down by bending your knees and stop when your thighs are parallel to the ground. Stand back up and repeat.
Step 4
Execute a set of sumo squats to target the insides of your thighs. Hold a dumbell in front of your body vertically and stand with your feet in a wide stance. Point your toes out at an angle and lower your body down toward the ground by bending your knees. Stop when your thighs are parallel to the floor, stand back up and repeat.
Step 5
Perform a set of leg presses with the leg press machine. Sit on the seat and place your feet on the platform shoulder-width apart. Push the platform up and flip the safety handles over. Lower the platform down by bending your knees. Stop when your knees are bent 90 degrees and push back up until your knees are just short of locking out. Slowly lower the platform back down and repeat. Do not let your knees go past your toes during the lowering portion.
Step 6
Lunge back and forth while holding dumbbells. Stand with your feet together and hold the weights at your sides. Step forward with your left foot and lower your body down into a lunge position. Stop when your left knee is bent 90 degrees and your right knee is an inch above the ground. Stand back up, bring your feet together and step forward with your right foot. Lunge again and bring your feet back together. Keep alternating with each leg going forward.
Step 7
Raise your legs up to your sides. Stand with your feet together and place your hands against a stationary object for balance. Lift your right foot off the floor and place your leg slightly in front of your body. Lift your leg up to the right in an arcing motion and slowly lower it back to the front of your body. Do a set and switch legs. Keep your knees locked throughout the movement.
Tips and Warnings
- Do 10 to 12 reps and four to five sets of each leg exercise. Work out three times a week on the off days of your cardio.
Things You'll Need
- Stability ball
- Leg press machine
- Bench
- Dumbells
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