If you have every tried to tone your thighs, you are most likely aware that this can be a very difficult process. Sometimes it seems that no matter what you do, these muscles don't want to cooperate. In order to ensure optimal results, be sure to do a combination of exercises that target these muscles, including squats, leg lifts, and leg extensions.
Squats are one of the all-around best exercises that can be used to tone your thighs. To perform a squat, start by standing with your back flat against a wall and your feet slightly in front of the wall and one foot apart. Take a deep breath, and as you inhale your breath, lower your rear end towards the ground. As your knees approach a 90 degree angle, exhale your breath, and push yourself back up to your starting position. Do ten repetitions of the squat, rest, and do another set of ten squats for best results.
Leg Lifts are another great exercise that can be done with little difficulty and is extremely effective as toning and shaping your thighs. To perform this exercise properly, start by laying down on your right side on an exercise or yoga mat. Rest your right elbow on the ground, with your hand resting in your hand. Take a few deep breaths. As you exhale your breath, use the muscles in your thighs to kick your right leg up towards the sky as high as possible. As you inhale your breath, slowly lower it back down to the starting position. Perform ten repetitions of the exercise, and take a short break. Do two sets of the exercise with each leg in order to ensure optimal results.
Leg Extensions are another strength training exercise that can be used to tone the thigh muscles. To perform this exercise, start by laying on your stomach on an exercise or yoga mat. Make sure that your legs are fully extended behind your body. Rest your arms by your sides, or extended out and away from your body. Take a deep breath. As you exhale your breath, use the muscles in your thighs to extend your legs up towards the sky. Inhale your breath, and slowly lower your legs back to the floor. As with the other exercises described above, perform two sets of ten repetitions of the exercise in order to ensure optimal results.
Finally, walking has been found to be a great form of cardiovascular exercise that can be effective at toning the thighs for those who are not interested in performing strength training exercises. When starting a walking program, be sure to start slowly and gradually work your way up. Start walking for 10 minute increments, and gradually add five minutes each session as the original time becomes more and more easy.