When it comes to toning your legs, you don’t need hours in a fancy gym to get results. In fact, quite easily exercises without equipment on deck, sculpting your thighs it has never been easier. We’ve rounded up six exercises for toned thighs that you’ll want to start doing ASAP.
While dumbbell exercises can be helpful for fighting fat rollsyou can certainly do it with your own body weight alone, especially for lower body workout. Also, getting some daily cardio through jogging is great for many different health benefits, but you should add real lower-body exercises like squats, lunges, and bridges if you really want to. add definition to your thighs.
Perform this workout by doing one set of 10 to 15 repetitions for each exercise before moving on to the next exercise. After completing all six exercises, start the first exercise again and repeat three to five times. Try to complete two or three of these sessions per week to really sculpt your thighs.
No lower body workout is complete without squats, which is the first of these exercises for toned thighs. The squat hits everything from your quads to your glutes to your hamstrings, ensuring a huge thigh-sculpting benefit to your entire lower body. To do this, start by standing with your feet hip-width apart. Sit back and down, lowering your hips until your thighs are parallel with the top of the floor. Drive up with both feet to return to starting position. Repeat for target reps.
Lunges are another basic lower body exercise that is key to sculpting great thighs. To perform the lunge, start by standing with your feet hip-width apart. Take a big step forward with your right foot. Lower your back knee toward the ground as you bend your front knee to lower your hips. Push through your front foot to return to starting position. Repeat on both sides for target reps.
Side lunges are great for hitting the outer hip and thigh area. To perform them, start by standing in a wide split pose. Bend one knee and lower it to that side while keeping the other knee straight. Push through the floor with the side of the knee bent to return to the top position. Repeat on both sides for target reps.
Hyperfocusing the glutes with a floor bridge is a great way to help tone the thighs, considering that the glutes effectively form the upper and posterior end portion of the thigh. Begin by lying on the floor with your feet flat on the floor and your knees in the air. Squeeze your buttocks and press both feet into the ground to lift your hips until your upper thighs and hip crease are in a straight line. Slowly return to starting position. Repeat for target reps.
Hip abduction helps sculpt the outer thigh and buttocks. Start by lying on your side with your legs straight. Keeping your leg straight, lift your top leg up while keeping the ball of your foot pointed toward the ceiling. Raise it six to 12 inches, then return your leg to the starting position. Repeat on both sides for target reps.
Our thigh toning exercises conclude with the burpee, a great full-body exercise that targets the musculature of the lower body heavily and provides a nice metabolic boost to help burn off the extra fat. To perform burpees, start standing up, placing your feet hip-width apart. Drop explosively and kick your feet back into a pushup position. Quickly explode back to your feet, then jump into the air while raising your arms above your head. Absorb your landing in a quarter squat, then immediately flow into the next rep. Repeat for target reps.
tyler read
Tyler Read is a personal trainer and has been involved in health and fitness for the past 15 years. Read more about Tyler
