10 At-Home Exercise Moves That Target Your Thighs

With the temperatures rising, shorts and mini skirts are back in style. And the only thing you need to rock the outfits is a chunk of confidence. And while confidence goes a really long way, some might also want those sexy model-like toned legs. While spot reduction is not possible, thighs are a problem area women commonly complain about. Training your legs and reducing the fat can not only boost your confidence but can also improve your stability and increase core strength. Fire up your quads and hammies with these exercises and get those slim, toned thighs.

Common Causes For Chubby Thighs

There are a few causes for more fat to be accumulated in the lower body of women compared to men. Some of them are: – An unhealthy diet with excess consumption of sugar and processed foods – Sedentary or inactive lifestyle – Female hormone aka estrogen – Irregular sleep – No consistent exercise

Top 10 Exercises That Tone Your Thighs

1. Leg Lift

How To Do It: 1. Sleep with the back on the floor and hands to your sides. 2. Slowly lift both of your legs, forming a 90-degree angle between the legs and the floor. 3. Try to stay in the posture for a few seconds. 4. Bring your legs back to the resting position. 5. Repeat the process 10 to 15 times.

2. Squats

How To Do It: 1. Stand erect with your legs apart, placing your hands on the side. 2. Raise your hands parallel to the ground. 3. Slowly bend your knees, making your calf and femur are perpendicular to each other. 4. Keep your back straight all the while and hold up in this position for 10 seconds. 5. Slowly stand up, coming up to the initial position. 6. Repeat the process 30 times in sets of ten. 7. Remember to take a break for 30 seconds in between.

3. Jumping Jacks

How To Do It: 1. Stand erect with your legs together and hands on the side. 2. Bend your knees slightly and jump up with your hand in the upward direction. 3. As you jump, remember to move your legs shoulder-width. 4. Jump back into the initial position. 5. Repeat the process 15 to 20 times.

4. Butterfly Stretch

How To Do It: 1. Sit down on a mat with your back straight. 2. Fold your legs, joining your soles together. 3. Bring your soles inward as much as possible without forcing yourself. 4. Now move your thighs up and down like a butterfly. 5. Repeat the process at least 30 times and try not to stretch beyond your capacity. 6. Done regularly, the thigh muscles will become flexible.

5. Forward Lunges

How To Do It: 1. The first step is to stand with your feet together. 2. With your upper body straight, step forward with one leg and move out until the thigh is parallel to the ground (until both knees are bent at about a 90-degree angle) pull it back after. 3. Repeat the same motion on the opposite side. 4. Do 7-12 repetitions for 2-3 sets.

6. Back Leg Pull

How To Do It: 1. Lie down on your tummy face down. 2. Slowly fold your left leg so that your heel touches your buttocks and pull back as much as possible. 3. Lift your head and left elbow during the process. 4. Hold yourself in that position for a few seconds and then return to the resting posture. 5. Repeat the same process with the other leg, doing it at least 15 times each.