Thighs are often problematic areas, especially for women which they need to address, not only for reducing fat but for toning and firming muscles in this region. Here are some effective exercises for the same.
Lunges help to address fat in the thigh region as well as to increase balance and stability. Effectiveness can be increased by holding dumbbells on either hand.
How to Do: Start in standing position. Take a step forward with the right leg, lowering hips towards the floor and bending knees at 90 degrees. Bend the back leg knee towards the ground, keeping the front knee above ankle. Press down on the right heel and push off with left foot; bring it forward and step in control with a lunge on the other. You can take two to three steps and then walk back in the same manner. Walk 2-3 steps in lunge starting with each leg. Do 20 counts for each leg.
Side Lying Hip Adduction
The exercise helps to address the inner thigh region and tones the muscles.
How to Do: Lay on the side on a floor mat. Keep hips vertical; bend the top leg at the knee and bring it to the ground in front. Hold this position and raise the bottom leg as high as possible without bending it. Hold up for a few seconds and bring it back on the ground.Do 10 counts for each leg and 2 sets in total.
This exercise helps to work quadriceps, hamstrings, and butt; it is effective for the upper thighs.
How to Do: Start by standing with feet apart, about hip length distance. Begin to bend the knees, keeping back straight and without leaning forward. Hold legs bent at ninety degrees position with knees behind the toes. Hold this imaginary sitting position for about 30 seconds or more. Raise the body back to regain a standing position.Do 10 repetitions in a set; try and increase holding time. Do 3 sets in total.
Step ups help increase stability and balance as well as works on thigh fat.
How to Do: Start by taking a chair or a bench on which you can step up at a right angle; at a gym, one can use plyo boxes or weight benches. Start by placing one foot entirely on the chair or bench; press down with the heel and bring up the other leg. Return to starting position by stepping down again and bringing both feet back on the ground. Repeat with the same leg for some counts and then change legs. Do 15 sets for each leg and 3 sets in total.
Side Lying Leg Lifts
This exercise helps in strengthening core muscles along with reducing leg fat. It also helps to tone the butt.
How to Do: Start by laying a floor mat and lying down on one side. Keep legs extended and flex both feet. Place hand on ground, palms down to provide support in front of abs; place an arm below the head. Lift top leg about 6 to 8 inches from the floor; pulse upward for 20 counts; hold the leg at highest point and circle with heel. Turn on the other side and repeat the same motions with the other leg. Do 10 repetitions for each leg in a single set. Complete 3 sets in total.
The above exercises, coupled with aerobic or active exercises like walking or running, will help to tone thigh muscles in no time.