Trim and tone your thighs with these 6 moves. Whether you are looking to lose weight or gain muscle, these six moves will set you on the right path to getting strong and sexy legs.
Weighted Lunges
The dreaded L word. Lunges. There’s a reason why lunges are used and that’s because they work!
- Grab a pair of dumbbell weights for these lunges.
- With a dumbbell in each hand by your sides, take a big step forward. Bend at the knee until your front thigh is close to parallel to the ground. Remember not to let your knee go over your toes and to keep your back upright with a tight core.
- Then step back into the starting position to repeat the movement.
- Do 3 sets of 15 reps on each leg.
Jump Squats
Not only will jump squats work your thighs, this high-intensity exercise will up your heart rate!
- Starting with your feet shoulder width apart, drop down into a squat with your core tight and your back straight.
- Then immediately jump straight up and land back down softly on your toes then dropping right back into your squat position and repeating the movement.
- Set your timer for 1 minute and do as many reps as possible.
- Repeat this exercise for 3 sets.
Deadlifts
Deadlifts are a great exercise to get a burn going in your hamstrings and strengthening the back of your legs. Not only do deadlifts use your legs, but several other muscles in your body.
- Depending on what weight you are comfortable with and what materials you have, grab a set of dumbbells or a weighted bar.
- Stand with your feet shoulder width apart and knees slightly bent.
- Hinge down at your waist and grab the bar right outside your legs. (With dumbbells lower your waist down as far as you can go with the dumbbells hanging in front of your legs. It’s vital to keep your back straight, keeping an upward gaze can help this).
- With the bar or dumbbells staying close to your body, use your legs to pull the weight up past your knees and thrusting your hips forward while squeezing your glutes.
- Then lower the weight back down to repeat the movement.
- Aim for 3 sets of 15.
Sumo Squats
Sumo squats are a fun variation of a squat that will leave your inner thighs burning!
- Your feet should be wider than hip width apart and feet should be pointed outward.
- Squat down keeping your back straight and your core tight until your thighs are parallel to the ground.
- Keep your weight on your heels as you push back up into standing position, squeezing your glutes while you do so.
- Do 3 sets of 15.
Once you have become familiar with the movement hold a weight ball at your chest or hold a dumbbell vertically with both hands while doing these sumo squats.
Hamstring Curls
While hamstring curls don’t use the strength required of a squat or deadlift, they’re a great exercise to work on defining the back of your thighs. If you are able to use a hamstring curl machine in the weight room do so! Need an at-home option? Here’s what you can do if you have a dumbbell or similar shaped object at home.
- Laying on your stomach on the floor place a dumbbell standing right side up.
- Have your legs straight with the dumbbell between your feet. Use your feet to lift the dumbbell off the ground.
- With the bottom of your feet facing the ceiling slowly bend your knees bringing the dumbbell towards your butt.
- Then slowly lower your legs back down to repeat the movement.
- Repeat this move for 3 sets of 15.
Squat with Side Kick
This move will incorporate a squat with a side kick and to tone your inner thighs. After you have mastered a basic squat then you can add the kicks into your routine.
- Lower down into a squat and as your coming back into standing position raise a knee to hip position.
- Then extend your leg out towards the side and push through your heel for a side kick.
- Pull your knee back in and then lower back into your squat position to repeat the movement.
- Do 10-15 reps for each side for 3 sets.
These 6 moves are sure to trim and tone your thighs in no time! Form a leg work out from these 6 moves. Go through one set of each move then repeat for two more rounds. Your entire lower body will be feeling the burn!
6 Moves To Trim & Toned Thighs
Trim and tone your thighs with these 6 moves. Whether you are looking to lose weight or gain muscle, these six moves will set you on the right path to getting strong and sexy legs.
Warm Up
5-10 minute Jogging
Main Workout
Go through one set of each move then repeat for two more rounds. Rest 90-120 seconds between each round. Your entire lower body will be feeling the burn!
Weighted Lunges - Sets: 1 Reps: 15 reps on each leg
Jump Squats - Sets: 1 Reps: Set your timer for 1 min and do as many reps as possible
Deadlifts - Sets: 1 Reps: 15
Sumo Squats - Sets: 1 Reps: 15
Hamstring Curls - Sets: 1 Reps: 15
Squat with Side Kick - Sets: 1 Reps: 10-15 reps for each side
Cool Down
Your usual cool down and stretching routine.
Notes
Disclaimer
Skylar Starbuck is a 22 year old college student who has a passion for leading an overall healthy lifestyle. Before going off to college Skylar had always been involved in year round athletics in school, so her personal fitness journey began her freshman year of college. She then realized that it was now up to her to take care of her physical... Read More
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