How To Tone Your Thighs

Toning your thighs can take time

What are the thigh muscles?

The thigh is that portion of the body between the hips and knee and has the longest and strongest bone in the body. There are four groups of muscles that make up the thigh.

Thigh Muscle Groups are:

  • Abductor brevis and longus, and the gracillis; these are the outer thigh muscles, these muscles work together to push the legs apart. Abductor muscles enable horseback riding or activities that need you to stand with legs apart
  • The hamstrings; which are comprised of three groups of muscles. These muscles are located at the back of the thigh and work to make it possible to bend the legs. One of these muscles is the bicep - the thighs have biceps as well.
  • Quadriceps femoris or quads; these are the muscles at the front of your thighs
  • The adductors or inner thigh muscles are a group of five muscles that work to pull the legs together.

The Best Exercises For Toning The Thighs

Toning the thighs takes time and discipline, but the result, no more flabby thighs, will be worth it. There are various machines in the gym that are great to tone your thighs. Some of these are leg presses and leg extension machines and leg curl machine.

Most stretching exercises are also great to tone your thighs, and best of all some can be done without the use of expensive equipment. Some of the most popular are:

  • Leg raises: there are a variety of these such as the seated leg raises,
  • Stepping
  • Lunges
  • Inner and outer thigh presses
  • Squats

Thigh, Leg and Butt Toning Workout Video

A great set of exercises for shaping and toning the whole leg and butt region, both front, back and inner thigh are worked with these exercises. Perform about 10 - 15 reps of each exercise with a 30 second rest between each one.

Squatting is the Best Thigh Toning Exercise

Squatting is one of the most effective exercises along with aerobics for toning the things, even the difficult inner thigh muscles. Ten to fifteen repetitions of this simple exercise as part of your routine is great to tone your thighs, especially for females.

To tone your thighs, attach ankle weights, between three and five pounds each; lie on your right side, bend the leg that’s on the floor while stretching out the other leg; lift as far as it can go then slowly lower the foot until your toe touches the floor. Do about fifteen repetitions. Switch to the left side and repeat. Do between two and three sets for each side.

If you spend lots of time sitting you can also follow some simple exercise to tone your thigh. Here is a simple exercise that you can do while sitting:

  • Place a bag, stack of magazines or other item in your lap to help provide some resistance; with your feet flat on the floor, slowly raise your heels until they are no longer touching the ground; hold for a few seconds and then lower them.

Train The Whole Body Not Just The Thighs

Most importantly, to tone your thighs you need to focus on full body workouts instead of focusing on spot exercises, which only work the thighs. Because the thigh is one area where fat is deposited easily, a weight loss program is also a necessity if you want to both slim the things as well as tone them.

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Comments (13)

hmm ohk. squatting it is! (x
#1 - Woop - 03/20/2014 - 08:46
i have been trying to lose weight by doing squatting i was doing 5 sets of 20 i was a size 12 now a size 8 and i have also been doing situps 5 sets of 20 and same thing happend size 8.
and if you do want to lose weight drink loads of water i'm drinking about 9 glasses a day and that is the main thing that makes you lose lots of weight
ManyThanks
C
x
#2 - Xchloe_CHIQX - 03/20/2014 - 08:50
Hey i'm new here and i'd just like to know how can you tone your stomach so it looks nice and what should you do if you get tired doing exercise. Also what sort of physical training would i need so i doen't get out of breath easily?
Thankx!
#3 - Guest - 03/20/2014 - 08:53
i suppose i could give it a try. :)
#4 - inad - 03/21/2014 - 09:39
Well your probably getting out of breath because you are going a bit to fast for your fitness level at the moment.

Always with fitness training take it slow and build up over a period of weeks and months.

For example if you wanted to go jogging it would be best to just go for a walk of say a mile to start with, then over a period of weeks you could increase your walking pace.

Then maybe when you are ready you could start jogging for say 100 to 200 metres, then stop and start walking. Walk for 200 metres and then if you feel ok you could start jogging again.

This is a better strategy and will prevent injury and also make the activity easier to get into, any fitness activity you perform must be enjoyable otherwise you won't stick with it!

Some people just dive straight in and go out jogging for a mile when they haven't done any training for years, they are out of breath and feel terrible, this has left them with a bad experience and they will normally drop the idea of getting fit!

For muscle toning the best exercises are bodyweight exercises, kettlebells and also the elliptical cross trainer are excellent ways of burning fat and toning up the body.

All the best!
#5 - Gazza - 03/21/2014 - 09:40
ahhhhhhhhh just wish i could wake up with a perfect body D:
#6 - Guest - 03/24/2014 - 13:13
ab crunches, sit ups (: work for me, they arent too hard but they kill the next day.
#7 - Heidiissabelle - 03/24/2014 - 13:16
it is extremely rude to refer to women as 'females'. Female what? Aardvarks? Sea bass? Komodo dragon? We are female HUMAN BEINGS, which are referred to as WOMEN. Sheesh.
#8 - JB - 03/24/2014 - 13:17
CHILL OUT!
#9 - ME - 03/24/2014 - 13:18
get a grip jb, we are female! you going to burn ur bra while ur at it?, WOMEN/FEMALE, same meaning different word, get off ur high horse
#10 - Kylie - 03/24/2014 - 13:19
I hope it works. I have an our glass figure 38.5-27-38. I have big hips so naturally I have big thighs. My boyfriend saw my legs for the first time bare and he says he loves them and says my skins so soft. He thinks they're wide but he says he likes them. I don't think he seemed so keen on them though. The thighs are obviously a pretty big part of a certain something.
#11 - Sara J - 03/24/2014 - 13:20
Im really eager to try these because Im going on holiday soon so I want to shape up, Thanks for the tips!
#12 - Shan - 03/24/2014 - 13:21
im 15 and i hate my body i have a tiny waist but big hips and big thighs and a huge butt and i have a flabby stomach i really want to get in shape does anyone have any suggestions on how to tone up fast? P.S does the treadmill help at all? thanx
#13 - wishtobethin - 03/25/2014 - 14:28
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