I'm Ashley Mitchell and these are isometric exercises for the thighs. So with an isometric hold there is 0 joint movement going on and you are holding it for 20 to 30 seconds so you are really getting a nice burn and burning that fat. So a great isometric exercise for your thighs is the abductor which works out your outer thigh. So you get a weight of your choice and fingertips are on the weight to make sure you are not leaning towards one side, you are nice and stable, center, abs are tight and you are holding for 20 to 30 seconds, getting that isometric hold until you release. Another fantastic exercise would be a sumo squat. Feet are 45 degrees out, weights are in front, weight of your choice to take it down and holding, so you have a long torso. Your chest is up and out, shoulders are retracted, holding for 20 to 30 seconds to do both of these for about, I would say, two to three sets, you know 12 to 15 repetitions. And have fun with it and feel that burn.