A good percentage of the appearance of your thighs is based on genetics and metabolism, report trainers at Target Woman. Lifestyle, diet and exercise patterns can make a difference however. The thigh muscles are composed of the quadriceps, leg adductors and abductors, and biceps femoris. Fat cannot be burned in targeted areas like the thighs; you lose fat all over when you diet. Various exercise tips can help make thigh exercises more beneficial.
Aerobics
Aerobic exercise is one of the best ways to burn fat. When the activity utilizes the thigh muscles to achieve a greater heart rate, your legs will become toner and more shapely. Walking, running and cycling are good aerobic exercises that also tone the thighs. The key to aerobic conditioning is to do it long enough. In order to realize any significant results, you need to get and stay aerobic for 30 to 45 minutes at least three times a week. Stationary bikes and elliptical training machines also can work to tone the thighs and help you reach aerobic levels.
Weights
Resistance from leg weights, exercise equipment or stationary cycles works to build muscles. Too much resistance builds bulk in the thighs, not always a boon unless you are a bodybuilder. If you do use leg weights or resistance machines, keep the weight light and do your routines in rapid repetitions to avoid developing bulky thighs.
Exercises
Some of the best exercises to target the thighs include lunges and squats. You need to have good knee joints to perform these body movements, but even partial squats and lunges can work the thighs like no other movements. The wider you place your feet apart when performing squats, the more stretching and toning occurs on the inner thighs. Make sure you keep your core straight and tucked in when performing squats and lunges to get the greatest benefit, and avoid back injuries. Leg presses and leg curls done in the gym also target thighs, and work well with light resistance and rapid reps.
Variety
Sports trainers at the American Council on Exercise report that it's easy to get in a rut and stop seeing any benefits from your targeted thigh exercises. The body adapts to various kinds of stress and needs to be challenged in different ways in order to respond with any change. Varying your routines in what is called periodized training is the best way to avoid stagnation. There are a number of ways you can vary your thigh exercises. You can adjust the number of repetitions that you perform with each leg lift or lunge, speed up your reps and change the order in which you do your exercises. Try different versions of the same sport. Jog instead of run. Walk up and down stairs or on hilly streets for a while instead of just walking on flat surfaces. Increase the amount of resistance slightly on your elliptical trainer.
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