Hormones cause women to gain fat on the thighs, according to Patrick J. Bird, dean of the College of Health and Human Performance at the University of Florida, writing for “Scientific American.” Combined with poorly toned muscles, this results in flabby thighs. A workout routine of cardiovascular exercise to burn fat and strength-training exercises using your body weight, free weights and resistance equipment will help you get sleek, toned thighs. Do this workout a minimum of three times a week.
If you are new to exercise, a gentle activity such as walking will help tone all of your leg muscles including your thighs. Add a hill to your route to increase intensity. According to Richard Cotton, the chief exercise physiologist of the American Council on Exercise, uphill walking is ideal for burning fat and toning your lower body, including your thighs, hips and butt. Walk for 30 to 60 minutes.
Stair Climbing
Stair climbing is another ACE recommended exercise for burning fat and toning your thighs. Incorporate stair climbing into your workout routine by walking or running up and down bleachers. Start with a 10- to 15-minute workout, and as you get fitter and stronger, increase your times to 30 minutes or more.
Gym Cardiovascular Exercises
If you prefer to use a gym, do regular workouts on the treadmill and stair climber to burn fat while simultaneously toning your thigh muscles. Set the treadmill on an incline and walk uphill for 20 to 40 minutes. When using the stair climber, fully engage your thighs by maintaining pressure on the foot pedals throughout the range of motion. Depress the pedals all the way down, and bring them up as high as you can on the return motion. Do a 20- to 40-minute workout.
Squats
Body-weight squats strengthen and tighten your thigh muscles together with your butt and hips. Stand with your feet approximately hip-width apart and hold your arms out in front of you. Drop into a controlled squat by bending your knees and hinging your hips backward. With your knees in line with your feet, stop when your thighs are parallel to the floor and drive up to an upright position. Do three sets of 15 to 20 repetitions. As you get stronger, do goblet squats by holding one end of a dumbbell clasped to your chest.
Isolation Exercises
Don’t neglect your hamstrings — the back of your thighs — and your inner thighs. Target these muscles with specific isolation exercises. Do seated leg curls for your hamstrings. Sit on the leg curl machine with the lever pad on top of your thighs and the foot pad resting just above your ankles. Curl the foot pad toward your butt. Do three sets of 12 to 15 reps. Hit your inner thighs with thigh adductors. Sit on the adductor machine with your inner thighs and legs pressed against the pads. Push against the pads to bring your legs together. Do three sets of 12 to 15 reps.
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