Firm up Your Thighs With Our 7-Step Thigh-Toning Workout

There are many reasons men and women feel self-conscious about their thighs: excess fat, chafing, cellulite, or poor muscle tone can all have an adverse effect on your confidence.

The good news is that your quadriceps are one of the biggest and strongest muscle groups in your entire body, and are easier to tone than you may think. So by focusing on this area, and by concentrating on building strength and definition, you can help to reshape your body and regain some of that lost confidence.

Follow these seven steps for a complete thigh-toning workout.

Walk

Yes, you read that right. Walk. No jogging, no sprints, nothing overly strenuous. Walking is one of the best warm-ups you can do to increase circulation, increase your heart rate, and warm up your body in preparation for a workout.

Yes, you read that right. Walk. No jogging, no sprints, nothing overly strenuous. Walking is one of the best warm-ups you can do to increase circulation, increase your heart rate, and warm up your body in preparation for a workout.

It may not seem like it, but your legs actually do get quite a workout from simply walking, and this can be especially true if you have a sedentary job which keeps you stuck at a desk all day. So begin with a brisk 15-minute walk as your warm-up.

Plié Squats

Take a nice wide stance – not so wide that you feel overextended, but place your feet a good bit more than hip distance apart.

Turn your toes outward so that your heels are facing one another in your wide stance. From this position, begin sinking down into a squat, making sure that your knees are staying in line with your out-turned toes.

There is a reason this workout is used so frequently in ballet: plié squats use your bodyweight to help strengthen and tone your thighs, hamstrings, and glutes.

Perform three sets of 15 reps.

Leg Circles

Lie flat on your back and spread your hands out to make a “T”, with your palms facing down. This arm position will help provide balance and stability.

Point the toes of both feet, and while leaving the left leg on the ground strong and engaged, lift the right leg straight up until it is perpendicular to the floor.

Once you are in position, begin drawing circles with your right toes. Use your hands to stabilize yourself, and keep your hips planted firmly on the floor. Make 10 circles with your right leg, then switch to your left leg.

Repeat two more times.

Walking Lunges

Walking lunges can be performed with or without dumbbells for extra weight. If you are a beginner, leave the dumbbells out of the workout for now.

Begin by standing with your feet close together. Taking a giant step forward with your right foot, bend your knees so that your right leg makes a right angle, and your left knee nearly touches the floor.

Next, spring off your left leg, and then step forward into a left lunge.

This is what is meant by walking lunges, so make sure you have a bit of space to move around. Perform 10 walking lunges (five on each side). Repeat two more times.

Calf Raises

Remember that is always important to work the opposite muscle group on the same day as your focused muscle group which in this case is your hamstrings.

Choose a set of dumbbells you’re comfortable with, and stand up straight with your feet hip distance apart. Bend your arms and bring the dumbbells up to rest on your shoulders for extra stability. While maintaining your balance, rise up onto your toes and slowly lower back down. Perform 20 of these calf raises, then repeat the set two more times.

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Lift and Hold

This move helps with toning, definition, and balance. Stand up straight with your feet hip distance apart. Transfer your weight to your left leg as you bring your right foot out in front of you. Lift the leg as high as you are comfortable with, keeping both your knees and toes pointing toward the ceiling. Hold the position for a count of 10, then slowly lower back down in a controlled movement before switching sides.

This move helps with toning, definition, and balance. Stand up straight with your feet hip distance apart. Transfer your weight to your left leg as you bring your right foot out in front of you. Lift the leg as high as you are comfortable with, keeping both your knees and toes pointing toward the ceiling. Hold the position for a count of 10, then slowly lower back down in a controlled movement before switching sides.

Repeat the lift and hold 10 times with each leg, then switch to a side version.

With feet hip distance apart, turn your toes out, and raise your leg out to the side as high as you feel comfortable with. Hold just as before. Repeat 10 times on each leg.

Wall Sits

Here is your graduation move. Find a wall or door that you can comfortably lean against without losing your balance. Take a step away from the wall as you slide your back down until you come to a seated position – as though you are in an invisible chair.

Hold this position for 30 seconds then rest. Repeat three times.

Remember to always stretch thoroughly before and after each workout, and to stay hydrated throughout. Incorporating this seven-step thigh workout into your usual health routine will help you to gain better definition and strength in your legs. Good luck, and have fun.


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