YOU may be able to shape your thighs with certain exercises, including cycling and resistance training.
Shaping, toning, and strengthening your thigh muscles is good for you.
Stronger thighs mean you will run faster, jump higher, and improve your overall stability.
That is why strengthening the legs is a much better goal than simply attaining smaller thighs.
And, it is important to remember that overall cardiovascular and muscle health is what is important — not the size of your jeans.
While you cannot do one exercise to target just one specific body part, there are certain exercises that focus more on leg strength and endurance than other areas of the body.
So, if you are looking to strengthen and tone your thighs, consider a few of these exercises.
These activities will help you on your fitness journey towards stronger thighs and a healthier life.
Go to an indoor cycling class
If you are familiar with indoor cycling classes, you know how much this type of workout uses your thighs.
That is why indoor cycling is an excellent choice, not only for toning the legs, but also for cardiovascular health and weight loss.
Find a set of stairs
On average, running burns 295 calories per 30 minutes, and 590 calories per hour in a person who weighs 154 pounds.
When you include stairs in your running workout, you amp up the use of your thigh muscles.
Since every step requires lifting your body upward, it forces your leg muscles to fire.
Do ballet-style workouts
It is not a secret that dancers have strong and powerful legs.
“Dancing combines a cardio element with specific toning moves that are sure to make your legs look amazing.
The workout with a Pilates sequence is great for lengthening and toning your thigh muscles.
The specific sequence is designed to lean the thighs and create long, toned lines by working all the important thigh muscles in a specific order.
Pick up a sport
The quick change of direction required in many sports will help shape your legs from all angles.
Consider sports that require you to work your thigh muscles aerobically, such as:
swimming
golf
soccer
running
volleyball
cycling
dancing
Increase resistance training
Participating in total-body, muscle-strengthening activities at least twice a week may help burn calories, reduce fat mass, and strengthen your thighs.
Include lower body exercises such as lunges, wall sits, inner/outer thigh lifts, and step-ups with just your body weight.
The key to strengthening the legs without bulking up is to keep the reps high (at least 15 reps per set).
Perform three rounds of each exercise with minimal rest between each movement.
You can also add upper-body movements to your lower body exercises for a great two-in-one move for overall fitness.
For example, grab some dumbbells and do lunges with a bicep curl, or squats with an overhead shoulder press.
Do bodyweight squats
A bodyweight squat, which is squatting using your own bodyweight as resistance, burn calories, strengthens your leg muscles, and tones your thighs. Plus, you can do them anywhere, anytime.
You can start with 25 bodyweight squats, twice a day (50 total).
You can squat while watching TV at home or after climbing a flight of stairs at work.
Work your inner thighs
The inner thighs are notoriously difficult to target, and the exercises that do tone them are a little awkward.
So, many people skip them altogether.
But if you feel funny doing the workouts at a gym, do them in the comfort of your own home.
A note about weight loss
It is important to note that improving your fitness does not necessarily mean losing weight.
But, if getting leaner and changing your body composition is also a goal, you will need to burn more calories than you consume.
Many of the above workouts will burn calories and strengthen your muscles simultaneously.
Remember, losing weight slowly and steadily is the best way to maintain loss over time.
The bottom line
In order to strengthen and tone the thighs, you will need to do exercises that involve the legs.
If weight loss is also a goal, dietary changes combined with strength and aerobic exercise will help you lose fat, gain muscle, and improve your overall fitness.
Wanting to shape, strengthen, and tone your legs has many health benefits.
However, it’s important to remember that everyone’s bodies are different, and “healthy” may look somewhat different from person to person.
If you find yourself speaking unkindly to your body, you may want to speak with a mental health professional about developing a healthier and more compassionate body image. — Healthline.
