All women would love to have well toned thighs to look great in shorts, skirts, and swimsuits. However, this goal is not one that is easily achieved. The thighs are one of those areas where fat accumulates and persists. The key to addressing the problem, say fitness experts, is a proper diet and the right exercise plan as well as diligence and consistency in carrying them through. The aim should be to raise metabolism by increasing muscle on the legs. This will burn more calories and build muscle with proper exercise. While it’s important to maintain realistic expectations, the following combination of exercises is recommended as being highly effective in toning the thighs:
- Squats are a simple way to tone the thighs. Stand with your feet about shoulder width apart and lower yourself as if sitting down on a chair. Do this until your thighs are parallel to the floor and then come back to the standing position. Repeat 15 to 20 times.
- Do wide squats. This involves standing with your feet a little wider than your shoulders and bending till your knees are at a 45 degree angle. Tighten your thighs, remain in the position for five seconds, and then release and return to the standing position. Keep your back straight and repeat 10 to 15 times. This is a great way to tone the inner muscles of the thighs.
- Lunges: Do lunges to build your quadriceps. Bring your feet together and use your right leg to step forward. Bend your knees while keeping your back straight and continue it till your right knee forms a 90 degree angle. Remain in the position for a count of five and get back with your right leg. Do the same twice, about 10 times for each side. Walking lunges are a variation of this exercise and help tone your quadriceps and hamstrings.
- Kick-boxing is a great way to tone the thighs and buttocks. Keeping your fists tight, reach shoulder height at the extension. The wrists should be in line with the rest of your arm. Rotate the hips and pivot to safeguard the knees. Do this twice, about 20 times.
Leg lifts, squat jumps, running and swimming are also simple but effective exercises to shape up the thighs and posterior. Your diet is also important. Stick to natural, wholesome foods in sensible portion sizes, fruit, vegetables, lean meats, fish, poultry, eggs, nuts, seeds, and whole grains.