The thigh is an area of the body that many people love to target in the gym. If you’re looking for a thigh “slimming” workout, these 8 thigh exercises can help you build a strong lower body.
But the moves don’t stop at the thighs-they also work the hamstrings, glutes, and calfs as well as the core. Think of this as your go-to workout for your glutes and thighs when you’re ready to break a sweat.
You don’t need to spend a lot of time and money at the gym to tone your thighs; you can do it right in your own home. The key to success, however, is to know which exercises are most effective.
We’ll go over some routines that can help you see significant improvements in just two weeks.
1- Dumbbell squats
To perform this exercise correctly, place your feet shoulder-width apart (or slightly wider), squeeze your abdomen and pull your hips back as far as possible while keeping your torso elevated.
This way, your knees will never be above the tips of your toes. To make them more effective, you can add some weights or, if you don’t have them at home, a few bottles of water.
Perform 3 sets of 10 to 12 repetitions.
2- Lunges
To perform the exercise correctly, keep your back straight and concentrate on bending the leg you are leaving behind, not the leg you are stepping with. This way you will be going up and down instead of back and forth, and it will be much more effective.
Do 3 sets of 10 reps on each side
3- Lateral Lunges
This exercise is a little more complicated, but you can do it at a speed that suits your ability. Start with your feet shoulder-width apart and your arms outstretched on either side of your body. Cross your right leg diagonally behind your left. At the same time, extend your left arm to touch the floor. Return to starting position and repeat on the opposite side.
Perform 3 sets of 20 repetitions
4- Lunge plus jump
Start by standing with your arms out in front of you. Take a small jump and land by bending one knee and pulling the other leg back, just like this woman.
Do 3 sets of 15 reps.
5- Mountain Climber
Kneel on the floor with a small cloth under each foot. Place the palms of your hands on the floor in front of your body and lift your buttocks.
Do 3 sets of 12 reps.
6- Single leg circle
This exercise is as simple as it is effective. All you have to do is lie on the floor and alternate leg lifts for one minute. In addition to toning your legs, you will also tone your abs.
Do 3 sets of 10 reps on each side
7- scissor-kicks
This exercise is very simple, just like the previous one. Lie on your side and raise your leg.
Do 3 sets of 20 repetitions.
8- Single-leglift
All you have to do is lie on the floor with your legs bent and lift your buttocks while holding them. If you find it more difficult with one leg raised, try doing it with both legs on the floor.
Perform 3 sets of 15 repetitions.
Keep reading: 7 effective exercises that will give you a flat stomach in just 30 days
