Trainers Reveal 6 Exercises That Tighten And Tone The Thighs

6 Exercises That Tighten And Tone The Thighs

Whether you are male or female, you want strong, toned thighs that support your body and your daily activities and make you look good in whatever you wear. The medical term for thighs or saddlebags is gluteofemoral fat. This fat is called subcutaneous because it is under the skin.

You may have the opposite problem with your flanks. What could be more frustrating than losing weight and achieving your ideal beach body, only to look down and see bird legs? Skinny legs, also known as “bird leg syndrome,” may be hereditary to some degree, but it’s often due to a lack of attention to leg exercise.




Like bulging hips and flanks, bird legs can be just as embarrassing, especially for a man. The same tips and exercises that can reduce and tone your flanks can also strengthen and build thick muscle. Everyone wants their thighs and buttocks to be attractive and in proportion to their body, right?

Your Flank Workout Plan

Don’t forget to include your hips and flanks in your cardio and other strength training routines. In many cases, you can incorporate specific workouts that target these fat-prone areas.

1. Stepping Exercises

Are you one of the countless fitness enthusiasts across America striving to reach the recommended 10,000 steps per day? Here’s a great flank toner that will also strengthen your legs and feet and help you reach your step goal. It is as easy as walking up and down the stairs.




How to do it:

If you don’t have a wooden step box or raised platform, the first step of your staircase will do. Just as you would climb stairs naturally, start by pushing off with one foot and placing your other foot on the stair or box. Be sure to place your entire foot on the surface, not just the toes.

Now reverse the motion and return to the starting point. Repeat the same back and forth motion with the opposite foot. Try to do these sets for 15-20 repetitions. You’ll get the same fat-burning benefits by taking the stairs instead of the elevator whenever you can.

2. Heel Lifts

Have you ever noticed how the muscles in your hips and flanks tighten when you stand on your toes? No wonder ballet dancers have such toned legs. You can get the same benefits from traditional heel lifts. You can also combine it with stair climbing by standing on your tiptoes with both feet before stepping off the stairs.


How to do it:

Start with your feet flat on your exercise mat, about shoulder-width apart. Then slowly lift both heels until you are balanced on your tiptoes, count three, and return to the starting position.

For an added strengthening bonus, hold a set of dumbbells in each hand, allowing them to hang naturally at your sides. Try to complete three sets of ten repetitions.

Read: A single exercise to deflate a bloated belly in 15 minutes

3. Classic Squats

Some of the best exercises for your body were probably learned in high school gym class. Here is a traditional exercise that works your lower back, hips, flanks, and lower leg muscles. Who knew squatting on the floor could provide such benefits?

How to do it:

Start by standing with your feet flat on your exercise mat and your toes pointing forward. Slowly squat down by bending your knees and hips until your flanks are parallel to the mat. Hold for three breaths and slowly return to starting position.




Try to keep your knees in line instead of out to the sides. Keep your feet flat on the floor and your back straight for optimal effect. If you have trouble keeping your back straight, you can do these squats with your back against a wall. As you become more comfortable with this routine, consider holding a dumbbell in each hand while squatting. Do two sets of 10-15 repetitions.

4. Leg Lunges

All of these exercises, including these lunges, are straightforward and natural movements. If you add some weight resistance, you will increase your fat-burning benefits. Leg lunges can easily be modified to a smaller stride if your knees are bothering you.


How to do it:

Stand upright on your mat with a dumbbell in each hand, palms facing inward and arms hanging naturally at your sides. Now step one foot forward while bending both knees until your front heel is directly under your knee. Both knees should be bent about 90 degrees.

Hold for 2-3 breaths, then return to starting position. Repeat with the opposite leg. The tightness you feel in your leg muscles is a good thing, unless it becomes painful and you should stop. Do three sets of eight repetitions.

5. Deadlift

Resistance is an important part of building defined muscles and can burn fat in problem areas, such as your flanks. When considering a lift like this exercise, remember that you are using multiple muscle groups and you don’t want to lift more than you can handle. Gradually build up your weights to your maximum lifting capacity.

How to do it:

Place two equal dumbbells on your mat with enough space for you to stand between them.




Stand with back straight and legs slightly wider than shoulders, hands at sides. Bend your knees and hunch over, keeping your back straight and grasping a weight firmly in each hand.

Now use your leg muscles to stand up straight, lifting the weights without bending your arms. Hold this position for a few breaths and return the weights to the starting position. Your glutes will also get a good workout from this exercise.

6. Butterfly Pose

If you are a student of yoga, you know how beneficial it can be for your body, mind, and spirit. It combines mindful breathing with gentle movements and poses to stretch and tone muscles. Butterfly pose may look calm and restful, but it effectively tones your inner and outer thighs.




How to do it:

Sit comfortably on your exercise mat with your back straight and both legs bent, knees to the side. Gently grasp your ankles and bring the soles of your feet together. Sit in this position for 2 to 3 minutes while observing your breathing, then release your feet.

Keep reading: 10 Chest Exercises to Lift and Firm a Saggy Chest

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