Sculpted, sexy thighs are every woman’s dream—even when summer is behind us and the next one seems so far away. However, toning the inner and outer thighs takes consistency at the gym. Women know best that good things take time, but sculpted, toned thighs are worth the sweat at the fitness club and the chocolate cravings you resist at home.
We’ve already told you about the most effective exercises for toning the lower body , but today we’re focusing specifically on thigh exercises for the female half of our readership.
Sumo Squat
When it comes to toning the thighs, we can’t leave out squats. Their wide variety is a major “culprit” behind the well-shaped glutes and thighs of women at the fitness club.
The sumo squat is a highly effective exercise because it targets the inner thighs. You can do it using your body weight or add extra weight.
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To perform the exercise correctly, start in the following position: stand upright with your feet wider than shoulder-width apart. Your knees and toes should point outward in the same direction to avoid injury. Begin squatting slowly, keeping your back straight and your hips from moving too far back. Once you’ve squatted as low as you can, hold for 2 seconds and return to the starting position. You’ll feel tension in your thighs throughout the exercise. Do 4 sets of 15 reps.
Step-Ups and Step-Downs
This exercise is extremely effective when your main goal is firmer thighs. It mimics climbing stairs, but in a much more intense way that works the muscles harder. As you perform the exercise, you’ll tone the back and front of your thighs.
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To perform it correctly, you’ll need a platform. Choose dumbbells that suit your ability—between 3 and 10 kg in each hand. Let your arms hang close to your body, bend your knee, and step onto the platform with one foot. Once you’re standing on the platform, maintain your balance and extend the other leg behind you. Bring it back beside your body, then return to the starting position. Keep your supporting foot on the platform. Do 4 sets of 10–12 reps for each leg.
Squat with Side Kick
One of our favorite exercises for toning and shaping the thigh muscles. Along with its benefits for the thighs and glutes, this exercise also helps tone and firm your abs. These squats are a great way to burn excess fat quickly.
To do them correctly, stand with your feet wide apart and bend your arms in front of your chest. Aim to squat until your thighs are parallel to the floor. At the same time, make sure you don’t squat too low, so your torso’s weight stays off your thigh muscles.
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To do this, imagine a vertical line between the tops of your knees and your toes. When performed correctly, your knees should not cross this line. In other words, your toes should remain ahead of your knees. Hold this position for a few seconds, then stand up and kick to the left. Squat again and kick to the right as you stand. Do 3 sets of 15 kicks on each side.
Curtsy Lunge
Curtsy lunges require more concentration than standard lunges and are recommended for more advanced exercisers.
Here’s how to do it: Stand upright with your feet shoulder-width apart and your arms bent, hands tucked under your armpits. Move your arms and legs at the same time, clenching one hand into a fist and wrapping the other hand around it.
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As you do this, step your left leg back diagonally across your body so it lands on the outside of your right leg. You’ll notice this movement naturally makes your right knee bend forward. Let it bend, aiming to form a right angle with your knees. Return to the starting position and repeat the same routine with the other leg. Do 3 sets of 10–12 lunges on each leg.
Leg Press
We can’t leave out this classic exercise for beautiful, strong legs. The leg press is one of those gym machines that neither men nor women would want to leave out of their workout routine.
To do this exercise, you’ll need a leg press machine and weight plates of different sizes. If you’re a beginner, we recommend asking a personal trainer to show you exactly how to use the machine. Sit on the machine to get into the starting position. Place your feet on the platform, release the weight by pushing it up, then start lowering your legs toward your abdomen. Depending on your foot placement, you’ll work different parts of your thighs. Do 4 sets of up to 20 reps.
Try these exercises and within a month you’ll start to see and feel a difference in your thigh muscles—they’ll become more defined and much sexier.
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