Having big thunder thighs is tough. Like arm flab, there seems to be too much everywhere and you have a lot of trouble trying to get rid of it – some times, nothing works! Almost every woman I know at some point in their lives complains about their thighs and the only solution sometimes seem to be cosmetic surgery.
Now, some people might opt for surgery, but the cheaper and safer solution is definitely to follow a clean eating diet and some exercise to tone your thighs.
Here are a 9 moves specifically for working out your inner and outer thighs. Before you know it you won’t have anything to complain about! Perform each exercise with the suggested repetitions one after the other with no rest in between. Once you’ve completed the circuit, rest for 30 seconds and then repeat the circuit for another 2 times. Do this workout 3 times a week on non-consecutive days and you’ll notice how much firmer you thighs will have become just after 2 weeks.
1. Side Lunge (20 reps)
This will work your legs and glutes. While you’re sliding your leg back to the center, your inner thighs will do all the work.
- Stand with your feet hip width apart with your hands on your hips.
- Keeping your gaze forward and your abs tight, take a big step to the left with your left foot and bend your left knee 90 degrees, keeping your right leg extended.
- Push through the heel of your left foot to return to standing. Repeat on your right side to complete one rep.
2. Lying Double Leg Lift (20 reps)
This is a great move to get your thighs working! It can be done at home since there’s no equipment needed and is a great addition to any workout routine.
Come to your side on the floor with your bottom arm extending overhead and your head resting upon it. Place your other hand in front of you for balance. Lift your top leg so it’s about 1 to 2 feet apart from the bottom leg. Hold it here. This isometric hold will work the outer thigh of the top leg.
- Without moving the top leg, exhale and lift the bottom leg until it makes contact with the top leg. This contraction will work the inner thigh of bottom leg. If you feel your bottom hip dig into the mat, you can bring the legs forward slightly until it stops or try putting folding your mat in half for extra cushioning. Inhale and release the bottom leg first, then the top.
3. Inner Thigh Lifts (15 reps)
With the straight knee you’re forced to work all your inner leg muscles. You’ll love the burn in your quads and obliques!
- Lay on your right side supporting your weight with your right elbow and forearm, placing your left hand in-front of you for balance. Keep your right leg straight and your left leg bent behind your right.
- Slowly lift your right leg off the ground and hold for as long as you can. Lower your leg down, repeat and switch sides.
4. Frog Jumps (30 seconds)
This move can work your entire body, but you’ll definitely be feeling the burn in your legs. Make sure you’re putting a lot of power in your jumps to get the most out of this move.
- Stand with feet wider than hips, knees and toes pointed out, reaching hands down toward the floor. Squat down as low as possible while keeping chest lifted, heels flat, and knees tracking over toes.
- Jump up in the air, bringing feet together and swinging arms overhead to help propel body up. Land in a deep squat. Repeat as many times as possible for 30 seconds.
- For variety, travel forward or backward or rotate a quarter turn mid-air with each jump.
5. Spiderman Pushups (15 reps on each leg)
Like the frog jump, this move is an all-over toner, but you’ll love the way you can target your thighs while working your upper body and core.
- Start in a pushup position.
- As you lower your chest to the floor, turn your right knee outward and bring it toward your elbow
- Slowly return to start and repeat with the left leg.
6. Side Star Plank (10 reps)
This is a great plank variation when you want to get in a lower body workout! You’ll still work your core and upper body but you’re thighs will be worked in a new and challenging way.
- Begin in a plank position (the top of a push-up) and roll to your left side, allowing your feet to roll too, so you’re balancing on the outside of your left foot and the inside of your right.
- Reach your right arm toward the ceiling and lift your waist away from the floor to make your obliques fire away. Press your left inner thigh up into your right inner thigh; this helps stabilize you even more.
- Balance your right hand and the outside edge of your right foot. Flex both feet, and lift your left arm straight in the air.
- Keeping your spine lengthened and your abs engaged, lift your left leg up as high as you can without letting your waist sink to the ground. Then slowly lower your right leg back to the starting position. This completes one rep.
7. Leg Circles (30 seconds per leg)
This move is a bit kinder, allowing you to lie on the ground for the duration of the workout. You can put a yoga mat or towel under you for this one. You can also add weights to bump up the difficulty.
- Lie on your right side and prop yourself up with your right arm, shoulder directly over your elbow. Stack your legs on top of each other.
- Lift your left leg and draw large forward circles with your ankles for 30 seconds. Switch sides and perform exercise on other leg for another 30 seconds.
8. Wall Squat (15 reps)
This move can be done anywhere, whether it be at home, the gym or even your work office.
- Lean your back against a wall, making sure that your whole back is touching the wall. Your feet should be about two feet from the wall and about shoulder-width apart from each other.
- Slowly slide your back down the wall until your thighs are parallel to the ground. Aim for a 90-degree angle. Keep your weight in the heels of your feet and make sure your knees are behind your toes. You should be able to tap your toes. Keep your back flat against the wall. If it starts to arch, slide up until the small of your back is touching the wall again.
9. Lunge Jumps (15 reps)
This exercise works the hip flexors, glutes, and legs.
- Stand with your feet together, elbows bent 90 degrees. Lunge forward with your right foot.
- Jump straight up as you thrust your arms forward, elbows still bent.
- Switch legs in midair, like a scissor, and land in a lunge with your left leg forward.
- Repeat, switching legs again. That’s 1 rep.