The thighs have two major muscle groups that surround them--the quadriceps and the hamstrings. The quads contain four parts and are found on the front of the thighs. The hamstrings have three parts and are found on the back of the thighs. When these muscles are covered with fat, you need to do weight training exercises to build muscle, while simultaneously promoting weight loss. The muscle can help increase your metabolism and create better definition.
Step 1
Run for 45 to 60 minutes to burn the fat on your thighs. If you do not like running, do any type of cardio as long as it involves your legs. Indoor cycling, elliptical training, stair climbing, rowing, swimming and versa climbing are examples. Do your cardio training three times a week on alternating days.
Step 2
Grab a pair of dumbbells and do a set of squats. Stand with your feet shoulder-width apart and hold the weights at your sides. Bend your knees and lower your body toward the floor. Stop when your thighs are parallel to the floor, stand back up and repeat. Do not let your knees go past your toes when you lower yourself down.
Step 3
Step up and down on a workout bench. Stand behind the bench with your feet together and dumbbells in your hands. Place your right foot on the bench and step up with your left foot. Step back down leading with your right foot and step back up leading with your left foot. Step back down leading with your left foot and step back up leading with your right foot. Keep going in this alternating pattern.
Step 4
Lunge back and forth while holding dumbbells at your sides. Step forward with your left foot and lower your body toward the ground. Stop when your left thigh parallels the floor and your right knee is one inch above the floor behind you. Stand back up, bring your feet together and lunge forward with your right foot. Bring your feet back together and keep alternating each lead foot.
Step 5
Hold a pair of dumbbells in front of your body to do stiff-legged deadlifts. Stand with your feet shoulder-width apart and twist your wrists so your palms are facing you. Bend forward at the hips and let the weights go straight down toward the floor. Stop when you feel a strong contraction on the backs of your thighs, bend back up and repeat.
Step 6
Execute a set of squat jumps. Stand with your feet shoulder-width apart and let your arms hang down by your sides. Lower yourself into a deep squat and jump in the air as high as possible. Reach for the sky with your hands when you do this. Land back down and repeat.
Tips and Warnings
- Perform 10 to 12 reps and 4 to 5 sets of your thigh exercises. Work out three times a week on the alternating days of your cardio.
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