12 Effective Exercises For Toned Thighs August 8, 2016

Do you ever wonder how to lose cellulite from your thighs and legs? The maximum fat deposits we have are on our legs and thighs and perhaps this weight is the most difficult to lose! So, are toned and shapely legs out of bounds? Not at all! As they say ‘where there is a will, there’s a way’. You too can have those perfect legs if you try hard enough. Persistence is the key to success and if you work out properly, there is no reason why you cannot wear that little black dress and wow the crowd with your fab legs! Learn the most effective and easy exercises to tone thighs!

Exercises to Tone Thighs

There is more than one way to exercise those legs and tone your thighs to look good in almost anything you wear. Exercises that target the thighs need you to have strong resolve along with some diet changes. And wonderfully before you know it, you’ll have the legs of your dreams! It is equally important to do the exercises in a correct and responsible manner to ensure best results. Given below are 15 good exercises to tone thighs that can help you get the desired look for your thighs.

1. Squats:

While many of us know the many benefits of doing squats in the right manner, we also shy away from it for no logical reason. It is important to understand that squats are perhaps the most effective exercise when it comes to one’s thighs, hips and legs. So, here is how you can start practicing squats in the right manner, by using a ball.

Step 1: Identify a wall and place a ball between the wall and you

Step 2: Stand with your feet apart at shoulder width

Step 3: Slowly lower your body and bend your knees and let yourself come to a sitting position

Step 4: Hold the chair like position for about 3-5 seconds and then stand back up.

Repeat this exercise for about 15 repetitions and do 2 sets to start with. Since you only need a ball, you can start it in the comfort of your home as well.

2. Perfect Your Balance:

Perfect Your Balance

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The aim is to get your muscles toned and your thighs stronger. You can use weights for this one or start without weights to get used to this exercise.

Step 1: Stand with your hands next to your hip and place your feet close to each other. Much like you do when standing in the attention position

Step 2: Hold this position and slowly move your leg up and bring your upper body down so that your leg and upper body are in one straight line and balanced on the other leg.

Step 3: Do this very slowly to achieve the right balance and hold it for 3-5 seconds.

Step 4: Repeat with the other leg.

Do 15 repetitions and 2-3 sets to start with. A good exercise to tone thighs!

3. Jumping Squats or Plyometric Squats:

Jumping Squats

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These squats need a little caution and skill and should be done very carefully to avoid any injury.

Step 1: Stand with your feet apart at shoulder width.

Step 2: Get into a squat position and bring your elbows closer to the body and hands near to your face

Step 3: Now jump up, stand straight and get back to your squat position.

Do this exercise starting with 4-5 repetitions with focus on landing softly on your legs and being cautious about any unnecessary pressure on your knees.

4. Make Circles in the Air:

Make Circles in the Air

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While, I gave it the fancy name just to make it sound like fun but this can be a tiring exercise. This is what you got to do in this exercise to tone thighs:

Step 1: Get on an exercise mat and lie down straight on your back with hands resting on the sides.

Step 2: Slowly raise one leg and extend to make a big “O” with your leg. Try to extend your muscles as much as possible and make the biggest circle you can with your leg.

Step 3: Repeat this movement with the other leg.

Alternate between both legs and do repetitions of about 4-5 with each leg and make sure you do 2 sets.

5. Lunges:

Lunges

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Much like squats, lunges too are an effective exercise for the legs that most people do not want to undertake, thanks to the effort involved and the initial muscle pain that comes with it.

Step 1: Stand with your feet at hip-width. You can choose to do this with weights or without weights

Step 2: Now move one foot forward at about a feet’s distance and bend forward to come into a kneeling position

Step 3: Keep your back straight and hold for a few seconds

Step 4: Go back to your original position and repeat

Make sure you see a video of how to do lunges properly and effectively. Improper exercise can cause muscle pull and pain. Do repetitions of 10 with each leg and sets of 3 to start with.

6. Kicking:

We are all busy each day at our jobs, but our body needs our attention too! it is important to undertake a little kicking exercise everyday to keep our body flexible. Take support of a wall or any machine if you are in the gym. Stand with support but ensure that your back is erect.

Step 1: Lift one of your legs in each direction, front, sideways and behind. Try to bring it to your hip level. Ensure there are no sudden jerks and that you don’t lose balance.

Step 2: Lift the leg in each direction at least 15 times and hold for 2 seconds in the air. Repeat in all directions and then change the leg and repeat.

Repeat with each leg for about 3 sets filled with 15 repetitions in one direction. Remember to land softly.

[ Read: Cardio Kickboxing Workout Routine ]

7. Use the Elliptical in the Gym:

Use the Elliptical in the Gym

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Many of us rush to the gym every day for our daily dose of exercise. Next time you hit the gym, use the elliptical with more friction and do it for as long as possible. It is the perfect way to tone your legs and at the same time, tone your arms as well.

While most of the above mentioned exercises are to be done in the comfort of the gym, you can also try to do these at home once you master them. If one is not confident of the way the exercise is to be done, you can always go online and watch videos to guide you better.

Here are a few more simple exercises to get the perfectly toned thighs:

8. Walk Run Walk:

Walk Run Walk

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Nothing works better for the human body like a good run. While it helps you stay healthy, it also helps you tone your legs beautifully. You can start with 15 minutes of this walk, run, walk sessions and slowly add more time to your exercise regime. Again, it is important to mention here that consistency and dedication is the key to success. 

9. Wide Stance Squat:

This one can be a bonker and needs you to balance yourself quite well.

Step 1: Bring your feet about 3 feet apart and make sure your toes and feet are in line with your shoulders.

Step 2: Ensure that you balance yourself in this position and lift your arms in front of yourself at 90 degree angle with the torso.

Step 3: Now, slowly push your body down and let your legs open and go away from your body like making an O

Step 4: Hold the position for 3-4 seconds and stand back up.

This squat is a little difficult, due to the need to reach the perfect balance, so start with 5 repetitions and 2 sets and slowly you can increase the repetitions and sets to suit yourself.

10. Leg Lifts:

Leg Lifts

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Try this simple exercise to tone thighs and for stronger abs:

Step 1: Lie down flat on the ground on a yoga mat or an exercise mat and let your arms rest at your side

Step 2: Slowly breathe in and try to lift your legs off the ground and form a 90 degree angle with your upper body.

Step 3: Hold your legs in the air for some time until you feel a little out of breath.

Step 4: Slowly bring your legs down and repeat

Remember that at the start you might find it tough to lift your legs off the ground, so get some support with the help of your hands. Slowly and gradually, try to lift your legs on their own without any support for better results. Ensure that you do not indulge in any fast movements as it could have a bad impact on your back and if you feel any pain, avoid this exercise.

11. Join a Class:

Join a Class

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Any form of physical effort that forces you to use your legs and move is good for the thighs. The most beneficial exercises, however, are aerobics, pilates or kick boxing and any form of dance. If you are keen on getting your thighs in shape and exercising bores you, try any of these high power forms of physical exercise and get those thighs you long for.

12. Suryanamaskar:

Suryanamaskar

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The suryanamaskar is a complete body utilizing exercise listed in the Yoga. You can do the parts that focus on the legs and get the best results. Practice this yoga pose early in the morning and let your legs and thighs stretch for best results.

Last but not the least, remember that while you may exercise your heart out but will fail to see any results if you do not make the effort to control your diet. Any form of exercise is only effective if you watch what you eat. Eat healthy and stick to fruits and vegetables. Avoid all kinds of fast food and junk. Anything that is packed should be avoided until and unless they are things like milk and eggs.

Remember: 

  • Drink a lot of water to improve your fluid movement and prevent water retention in the body. Drinking water will also ensure good blood circulation to your thighs when you start exercising.
  • If you experience pain as you start your daily workout session, do not stop or give up. Pain is an indication that the exercises are doing their job!
  • What works for you might not work for someone else and vice-versa, so don’t get carried away when someone tells you a new exercise or what worked wonders for them. Try for yourself, notice, observe and make an exercise plan that works best for you.

[ Read: How to Get Rid of Boils on the Inner Thighs ]

Above all, be cautious and exercise daily. Work out slowly and with concentration to avoid any kind of injury. If you are not sure about any of the good exercises to tone thighs mentioned above or need help, you can reach out to your trainer. You can also search YouTube for videos on how to do the exercise correctly. Results will follow with time, be consistent, persistent and eat healthy.

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