Women often think that toning their upper legs is difficult but it does not have to be. There are several easy toning exercises that one can couple with regular aerobics to get their thighs in shape. It is best to incorporate walking, biking, and swimming in a weekly fitness regime along with toning exercises as mentioned below.
1. Squats
How to Do:
- These can be done against the wall; hold the body frame against the wall and feet slightly apart.
- Keep knees apart at hip-width and slide down along the wall.
- Reach a position akin to sitting on a chair.
- Hold the legs bent at this position, ninety degrees to the floor.
- Hold the position for 30 seconds.
- Raise your body back to a standing position.
- This completes one round.
Number of Repetitions:
Try and extend the hold of position from 30 seconds to 2 minutes; repeat ten times in a set and do 3 sets in total.
How it Helps: It helps to work hamstrings, butt, and quadriceps of the upper thigh region.
2. Jumping Squat
How to Do:
- Start in standing position, feet placed at shoulder-width distance.
- Begin with regular squat when you bring yourself to a sitting position with knees behind the toes.
- Jump up from this position, keeping core tight.
- Land on full feet and lower yourself back into a squat.
- Keep back straight and not leaning forward.
Number of Repetitions: Do 10 repetitions in a set and complete 2 sets.
How it Helps: Squats are known to work on thigh muscles. Here effectiveness is increased as one adds on jumps.
3. Scissor Kicks
How to Do:
- Lie on your back; lift legs off the ground, about two to three inches.
- Keep hands on either sides of the body with palms down.
- Cross right foot over left at the ankle, keeping legs straight.
- Alternate with the legs.
Number of Repetitions: Do 10 repetitions in a set and 2 sets in total.
How it Helps: This exercise effectively works on fat in the upper leg region as well as helps to tighten ab muscles.
4. Lunges
How to Do:
- Stand with legs at hip-length apart.
- Keep hands on hips for balance.
- Take a step forward, a big one, with left leg and keep left thigh parallel to the floor.
- Keep knee bent but not extended over the toes; let back leg bend down and heel comes off from the floor.
- Bring the left leg back to assume a standing position.
- Repeat the same stance with right leg, bending the left leg back with the heel of the floor.
Number of Repetitions: Do eight repetitions for each leg. Work it up to a total count of 20.
How it Helps: It helps to work muscles in the upper thigh region, particularly hamstring and butt region.
5. Curtsy Lunges
How to Do:
- Start by standing, keeping both legs at hip-width apart.
- Step back with left leg behind and towards the right.
- Bend both knees to end in curtsy position; front knee should align with the front ankle.
- Come back to standing position; switch sides as one repetition is completed.
Number of Repetitions: Do 10 repetitions in one set and complete 2 sets at least.
How it Helps: It helps to sculpt the lower body as well as makes the butts tighter. This exercise addresses inner thighs especially.
6. Stair Climber
It is an effective exercise that one can do at home or wherever there is a staircase available.
How to Do:
- Begin by standing sideways at the bottom.
- Cross one leg over to reach the first step in a scissor-like a manner.
- Pull other foot from the floor and place on the step.
- Walk-up sideways in this manner.
- Return to the bottom of the stairs by walking down.
- Work five sets for each leg.
Number of Repetitions: You can do 3 sets of five to ten for each leg.
How it Helps: This exercise is good for the thighs but also helps work rest of the legs such as calf muscles.
The above exercises address the thigh muscles as well as help to strengthen the core. They are also effective in fastening the fat burning process.