Women everywhere will tell you, next to abs, one of their biggest trouble spots on the body is the thighs. Here are five hot exercises you can do at home, in the office or in the gym when you want to maximize your time and energy to get some sexy, toned thighs.
Combining these exercises with aerobic activity like walking or jogging will produce results even quicker.
Exercise #1: Wall Squat
This is a common exercise but one that works well for toning the hamstrings, quadriceps, and butt. You start by standing with your back against a wall, feet shoulder width apart, and extend both of your feet out in front of you about 18 inches.
Slowly lower your body into a seated position so that your legs form a right angle and your thighs are parallel to the floor, being careful not to extend your knees beyond your toes. Hold for 15-30 seconds, then slowly return to the starting position and repeat for 10-12 repetitions.
Exercise #2: Dumbbell Lunge
The dumbbell lunge is the classic lunge incorporated with free weights, and it works the entire leg. Standing with your legs hip width apart and dumbbells in hand and your arms straight down on either side of your body, take a giant step forward with your right foot until your right leg is making a right angle.
Keep the right knee soft and not extended beyond your right foot. Keep your back straight with the left leg slightly bent as well, the left foot resting on its ball, arms remaining at your side. Return to starting position, alternate legs and complete 10-12 repetitions on each leg.
Exercise #3: Sideways Stair Climber
Stair climbing in itself is a great way to tone the entire leg and especially the thighs, but adding a twist by climbing the stairs sideways will target the inner and outer thighs even more. Stand at the bottom of the stairs, with your left or right side facing them. With your outermost leg, step across your other leg to climb onto the first step and follow with your other leg to the next step.
Repeat this until you have reached the top of the stairs and then descend them as you normally would. Change sides (from your left to your right, or vice versa) once back in start position and climb the stairs sideways once more. You can repeat this exercise 2 or 3 times on both legs.
Exercise #4: Dumbbell Step-Ups
Dumbbell step-ups tone the entire leg. Stand with feet hip width apart. Step up with your right leg onto a stool or other weight-bearing object at least a foot off the floor and then lift your left knee as high as you can. Step down the way you stepped up. Repeat starting with the left leg now for one complete set. Continue for 10-12 sets.
Exercise #5: Plie (With Inner Thigh Lift)
The plie is a ballet exercise that tones the hamstrings, inner and outer thighs and glutes. Stand with your feet more than shoulder width apart, toes pointed outward. Squat straight down until both legs are at near-right angles facing opposite one another, keeping the back straight, buttocks tucked in and abs tensed.
Rising up slowly, shift weight to your left leg slightly and sweep your right foot across the left leg into an above-knee lift. Be sure to keep the right inner thigh facing the left inner thigh and return to starting position. Repeat on the other leg for 8-10 sets.