Five Exercises to Help Tone Your ThighsPosted: Jun 11 in Getting Active, Lifestyle, Obesity Risks by Staff
Pretty much everyone has at least one area on their body that they aren’t completely happy with. Luckily, there are usually plenty of exercises you can do to improve your problem area. If you would like to tone up your thighs, the following exercises are perfect for you:
1. The Clam
The clam is a simple but highly effective exercise that works your outer thighs and glutes. It is named thus because it mimics the opening and closing movements of a clam. The clam has many benefits to offer including giving you greater overall stability, strengthening your glutes and giving you well defined and toned thighs. It works the hip adductor and gluteal muscles.
How to do the clam: Lie on the floor on your side with your knees at a 90-degree angle to the rest of your body. With your heels together, perform an opening and closing motion with your knees. Do as many reps as you need to, turn over and repeat on the other side. You can add a resistance band for a more challenging workout.
2. Plie Squats
This exercise originated from the plie position in ballet and it is great for strengthening your lower body as well as developing your core. Since it works some of the major muscle groups such as glutes, hamstrings, quads and adductor muscles, the plie is also great for cardiovascular conditioning.
How to do a plie squat: Stand with your feet shoulder with apart and your toes slightly turned out. Keeping your back straight, slowly lower your body until your knees are at a 90-degree angle to the floor. Pulse up and down for the required number of reps.
3. Side Lunges
The side lunge is a great exercise for building lower body strength, improving balance and toning your inner and outer thigh. It works hamstrings, quadriceps, adductor, and gluteal muscles. They are a great exercise to do at home since they require zero equipment and they work many muscle groups at the same time.
How to do a side lunge: Stand with your feet shoulder length apart and with your toes facing forward. Step to the side with your right foot and bend your knee at a right angle to the floor. Ensure that you keep your left leg straight. Return to starting position and perform the required number of reps. Switch legs and repeat.
4. Fire Hydrants
The fire hydrant is great for beginners and runners because it is easy to perform and it also helps with hip mobility. It helps to tone thigh and gluteal muscles in addition to helping you develop your core. Proper form will ensure that you get maximum results from this exercise.
How to do a fire hydrant: Kneel on the floor and place your hands under your shoulders. Raise your right knee to the side and hold for one second. Perform the required number of reps then switch sides. Ensure that you keep your core engaged throughout.
5. Wall Ball Squat
This is a great total body exercise that works more than eleven muscle groups including quads, calves, hamstrings, biceps, deltoids, and others. It is one of the more difficult exercises since it requires controlled movements but it is also one of the most effective. It is great for developing quadriceps in addition to giving you greater stability and toning your thighs.
How to do a wall ball squat: Place an exercise ball between your back and the wall. Lower yourself into a squat position until your knees are at a 90-degree angle to the floor. Keep control of the ball with your back. Return to starting position and repeat the required number of reps.
You do not need to settle for being unhappy with the state of your thighs. By utilizing the exercises outlined in this article, you can have your thighs looking tight and toned in no time.