7 Exercises to Trim and Tone Your Thighs At Home
It’s hot now, but cooler weather is on the way. The upside is that there is less pressure to have a “bikini body.” The downside is that I used to feel like the friction of my thighs rubbing together could start a fire. That is, until I found the following simple, at-home exercises and got my thighs under control.
Squats and Lunges
The squat and lunge are two basic exercises with many variations, but both are considered to be the go-to exercises for legs and glutes. The basic squat starts with your feet shoulder-width apart. Keeping your back straight, push your butt back and bend your knees until your thighs are parallel with the floor. Do three sets of 10 to 12 repetitions.
Forward lunges start in the same position, but you take a step forward and lower yourself until the thigh of the forward leg is parallel with the floor. Return to the starting position and repeat with the other leg. Continue for three sets of 8-10 with each leg.
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Side lunges are a variation where the feet don’t leave the floor. In a wider-than-shoulder-width stance, shift your weight to one leg and bend the knee until the thigh is parallel with the floor. Then return to the starting position and repeat with the other until you’ve done three sets of 8 to 10 per leg.
To add more resistance to your squats and lunges, try holding a 2lb or 5lb dumbbell in each hand.
Thigh raises
Lay on your back and pull your feet in, then raise your hips until your shoulders, hips and feet form a right triangle with the floor. Pick one foot up and extend the leg until it forms a straight line from your shoulder, through your hip, out to your foot. Hold this position for a few seconds, return the foot, and repeat with the other leg. Try for three sets of 8-10 repetitions with each leg.
Leg Adduction and Abduction
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The leg adduction and abduction require a resistance band. Secure one end of the band, such as underneath a door. Then, with the other attached at your ankle, stand so that the band is pulling your leg away from you. Slowly pull the leg in until it is beneath you in normal standing position, then repeat.
For the abduction, simply swap legs and, instead of pulling your leg toward you against the resistance, push the leg away from you. Three sets of 10-12 reps per leg per exercise should be your target.
Trim and toned thighs don’t require a lot of expensive equipment or huge time investment. It only takes the right exercises, done regularly. And remember, only you can prevent thigh fires!
