Toned, sexy thighs are super attractive. You don’t have to have skinny thighs for that though, you simply need to do proper exercises to achieve the goal. Exercises that target the calves, quads, glutes, hamstrings, tensors, and adductors not only burning calories, but they will help you build lower body strength too.
What if we tell you that you can exercise intensively only two weeks in order to get toned thighs? Yes, it is possible. Just stay determined and dedicated and use these 16 easy exercises for toned thighs, courtesy of Stylecraze. These exercises will also help you get rid of cellulite.
Don’t start a workout without first doing a warm up. Preparing your body for the upcoming exercises is crucial. Simple and easy warm-up increases your blood flow to your muscles and improves the flexibility of the bones and muscles.
Watch the video below and warm up with Joanna Soh.
Source: Joanna Soh Official
1. Squat – exercise for the thighs and hips
Squats target the quads, hamstrings, glutes, and calves.
Even though they look easy, it is essential to focus on engaging the right muscles. First, stand straight with your feet slightly apart and keep your core engaged and shoulders relaxed. Extend your arms in front of you. Flex them and bring them in front of your chest as you squat, just like in the video. From the initial position, bend your knees and go down as if you are going to sit on a chair. You should hold this position for few seconds and then come back up. You should do ten reps if you are a beginner.
2. Jumping Squat – exercise for the thighs, hips, and calves
This exercise targets the quads, hamstrings, calves, adductors, and glutes. Place your feet slightly apart. Keep your knees straight and slightly flexed forward. Start with flexing your knees and squatting down. Then move your arms in order to push your body up, and jump and land. Do two sets of ten reps.
3. Outer and inner thigh kick
Source: ♂ Faith & Fitness ♀
This exercise is great for quads, adductors, and glutes.
Stand behind a chair holding the back, then lift your body on your toes and move your right leg forward. Start to swing your right leg towards your left and then to the right. Just as demonstrated in the video. Repeat this ten times and then lower your body and repeat with the left leg.
4. Single leg circles
Single leg circles target the quads and adductors.
First, stand straight and relax your shoulders and keep your core engaged. Then, lift your right foot about knee high. Place your hands on the hips and move the right leg outward and make a circle. After repeating ten times do the same with the left leg. If balancing is difficult, you can steady yourself with one hand on a wall or a chair.
5. Plie Squats
Source: Jennifer Galardi
This exercise engages the quads, adductors, calves, and glutes.
Place your legs a little wider than hip-width apart and keep the toes pointed out at 45 degrees. Now, slowly start to bend your knees and lower your body. While doing so, move both your hands to the sides, like a ballerina. Do one set of 10 reps.
6. Scissor Kicks – Exercise for the thighs and lower abs
First, lie down flat on your back on a mat. Then lift both legs at a 45-degree angle with the ground and start moving your right leg up and left leg down. After bringing them back up move the left leg up and right leg down just like scissors. You should do two sets of 15 reps.
7. Inner Thigh Circles – Exercise for the thighs and hips
First, assume a cat position by placing your palms flat on the ground, and toes pointing outwards. Then, lift your right leg out to the side and balance your body with your hands and left leg. After that start moving your right leg in small circles, first clockwise and then anticlockwise. Repeat this five times and then switch legs.
8. Side Kick – Exercise for the thighs and hips
Lie down on one side on a mat and keep your core engaged, head resting on your right hand, and left palm resting flat on the floor to support your body. Move both your legs out so that your lower body is at 45 degrees with your upper body. Start raising the left leg up to your hip and kick it forward. Then, kick it back and exhale. Repeat this ten times before turning on the other side.
9. Lunges – Exercise for the thighs and hips
First, put your right leg forward and hands on the side just like in the video and then, keeping your body weight on the front heel, lower your body and lower the left knee to the ground. Finally, stand right back up and repeat ten times.
10. Lateral lunge side kick
Source: BodyByD Fitness
This exercise targets the adductors, glutes, quads, and hamstrings.
Stand with your feet together and place your hands close to your chest as if you are boxing. Then, start to move your right leg out to the side and do a side lunge by lowering your body. After that, raise your body and repeat with the other leg.
11. Standing Forward Bend – Exercise for the thighs, hips, and calves
Source: Yoga With Adriene
First, stand with your feet together and hands on your hips. Then bend your upper body forward and slowly go down in order to place the palms on the mat. Try to touch your head to your knees if you can and then go back to the initial position. Do one set of five reps.
12. Downward Dog Split – Exercise for the thighs and hips
Assume the Cat Pose and start to lift your hips gently, stretch your arms and legs. Then, extend your left leg up so that your leg and upper body are in line. Now, exhale and slowly go back to the initial position. Do this with the other leg as well. You should do ten reps.
13. Flamingo Balance – Exercise for the thighs, hips and abs
Source: ♂ Faith & Fitness ♀
For this exercise, you will need a 2-pound dumbbell.
First, stand straight and hold the dumbbell in your right hand and keep your left hand on your hip. Then, lift your left leg to your hips and simultaneously, bring your right arm forward, with the palm facing the ceiling. After a few seconds, return in the initial position and repeat with the other hand and leg. Do two sets of 12 reps.
14. Straight Leg Lifts – Exercise for the thighs and hips
Lie down flat on a mat. Keep your right leg straight, left knee flexed, and your arms on the side. Then, lift your right leg until you reach the height of your left leg. Lower the right leg and repeat 12 times. You should do one set of 12 reps for both legs.
15. Kick Back – Exercise for the thighs and hips
Assume cat pose with your knees and hands on the floor. First, straighten your right leg while supporting your body with the palms and left knee. Now, raise your right leg slightly above your hips. Repeat this ten times before changing your position.
16. Curtsy Lunge – Exercise for the thighs and hips
Keep your right leg back to the side of the left leg and flex the knee and drop down so that your right knee is close to the ground. Then raise your body and place your right leg back in the starting position.
Then repeat with the other leg. You should do two sets of ten reps.