How to Tone Your Thighs
Your thighs and legs have to be strong to support your body. Walking, running, jumping, and climbing stairs are some of things you do every day that require strong thigh muscles.
Despite these activities, women often have problems with fat on their hips and thighs. If you want to know how to tone your thighs you’ve come to the right place because the exercises below will show you how to get shapely thighs.
The thigh has four major groups of muscles:
- Abductors or outer thigh muscles: The muscles in the outer thigh work together to push the legs apart. You need these muscles for activities where you stand with legs apart.
- Hamstrings: These are the muscles at the back of the thigh. They make it possible for you to bend your legs.
- Quads: The quadriceps femoris or quads are at the front of your thighs. It works to straighten the leg at the knee. The quads also bend the leg at the hip joint.
- Adductors or inner thigh muscles: These muscles work to pull the legs together.
How to Tone Your Thighs
If you are tired of flabby thighs you have to work hard to tone them. There are many types of machines in the gym for strengthening and toning your leg and thigh muscles. Some of the machines that you can use are the leg extension machine, leg press, and leg curl machine.
If you prefer to tone your thighs at home there are effective exercises you can perform that do not require the use of expensive gym equipment.
The most popular and effective exercises to tone your thighs include:
- Leg raises
- Inner and outer thigh press
Squatting is one of the most effective ways to tone the thighs. This exercise routine works the quads, glutes, and hamstrings. Start by standing with your feet shoulder-width apart, toes pointing forward.
Bend your knees and go as low as you can, then return to a standing position. You can do 10 to 15 repetitions of this simple exercise.
Also called the plie squat, this variation of the standard squat focuses on the inner thighs. Start with your feet in a wide stance, your toes turned out about 45 degrees. Hold a barbell across the top of your back.
Slowly bend your knees until your thighs are parallel to the floor. Stand up and repeat. Instead of a barbell, you can hold a dumbbell vertically between your thighs. Always keep your back straight and maintain a tight core.
You can tone your upper and inner thighs with the lunge exercise. Start with your legs in a split stance, that is, one foot in front and the other behind you. Hold dumbbells at your sides.
Keeping your back straight, bend both knees and lower yourself until your front thigh is parallel to the floor. Rise up and repeat, then switch sides.
Lateral Step Up
This exercise works the quads, hamstrings, gluteal muscles, and the inner thighs. Stand between two weight benches placed side by side. Hold dumbbells at your sides. Step on the bench on your right side.
Stand on the bench for a second, and then step down on the floor. Remove your right foot from the bench. Repeat the movement on your left side. Continue on alternate sides.
How to Have Slim, Shapely Thighs
If you want slimmer thighs it may not be enough to do exercises that will tone your thighs. Fat tends to deposit on the thighs.
A weight loss program is recommended if you want to slim your thighs and tone them too.