Looking to lose some extra pounds of fat on your thighs to tone them down? The correct combination of workouts would get you result in a few weeks. However, it is necessary to avoid eating unhealthy food otherwise it might take longer for results to appear. We have designed a workout that would not only tone your thighs but it would also help you tone your overall body.

Squat Jump

Squat Jump

  • Stand with your wide apart at your shoulders’ width.
  • Put your hands at the back of your head then do down as you are performing a normal squat.
  • Now jump while keeping your core tight. Make sure you use your whole feet for the jumping instead of the toes only.
  • Land as softly as possible then go down to the normal squat position. This is counted as one rep.

Do 2 sets of 10 reps each.

Lateral Lunges

Lateral Lunges

In comparison to the basic forward lunges, lateral lunges makes you lunge towards the side and not towards the front.

  1. Begin the exercise by standing straight with your feet at shoulders’ length and put your arms at your waist.
  2. Now you have to take a wide step to the side and lunging down, put the maximum weight on your leading leg.
  3. After this, the challenging part begins. You have to keep going down until you see that your thigh (trailing leg’s thigh) is almost parallel to the floor and make sure to keep your toes straight and pointing forward throughout the exercise.
  4. Take a break and repeat the whole instructions with the other leg. This is counted as 1 repetition.

Do 3 sets of 10 reps each.

Lying Lateral Leg Raise

Lying Lateral Leg Raise

  • In order to start your exercise, just make sure that you take the first step by standing right opposite to a wall or even a chair so that you may later take its support in grasping and remaining standing.
  • Start with transferring all your weight to the right leg and lift the left leg out to the side and try raising it as high as you can. Get back, though gradually, to the original position of this exercise’s commencement. You can repeat this as many times as you want and also do the same using your right leg.
  • This exercise can also be performed while you are lying on one side. Lie on the left side of your body and try to hold yourself in a straight position, avoiding any crooked body part here or there.
  • Your right hip and left one must be positioned as such that the right one is above the left one.
  • Now simply lift up your right leg as high as you can, raising it as up as you can towards the ceiling. Make sure that you repeat with alternate legs.

Do 2 sets of 10 repetitions each.

 

Glute Bridge

Glute Bridge

Glute bridge is one of the most effective exercises to get toned legs as well as one of the best glute exercises.



Single Leg Circles

Single Leg Circles

  • Start this exercise by lying on your back and stretching your legs forward. The arms should be kept at either side in a straight position while palms must be facing the mat/floor. Make sure that the abdominal muscles are pulled inside anchoring your shoulders and pelvis.
  • Now let your shoulders relax and balance out your weight across your hips and shoulders. You can also bend both your knees while keeping your feet flat on the floor if you’re a beginner.
  • Now comes the main part! Now you have to take right leg of yours inside and pull it towards the chest. Later, give it an extension and draw it straight upwards. Position your right thigh in a perpendicular way to the floor or at least try to get it perpendicular in a decent way.
  • Simultaneously, taking care not to lift your hip, point your toes and leg outwards from your hips. Now use both your inner thighs to position your right leg in such a manner that it goes towards the left shoulder. Afterwards, you have to circle your leg downward to the mat and then out towards the right and lastly back to the center. Take a breath for the first half of leg circle and exhale in the second half.

Do 2 sets of 10 repetitions each.

Frog Jump

Frog Jump

  • Start this exercise by squatting all the way downwards to the ground and position your hands in front if your body.
  • Now all you have to do is jump up into the air and tap your heels exactly at the same time.
  • You can also keep your hands behind your head so that you don’t face any difficulty in the movement.
  • Don’t let that stop you from doing this exciting exercise!

Do 2 sets of 10 repetitions each.

 

Bulgarian Split Squats

Bulgarian Squats

  1. First of all, you have to look for a step, bench or any other elevated place where you can rest your foot on. This height should be at least your knee height.
  2. Now position yourself in a forward lunging way and keep your torso upright. Keep your core braced and your hips squared and keep your back foot raised on the bench.
  3. Make sure that your leading leg is at least half a meter from the bench. Now lower down until your front thigh becomes horizontal while keeping your knee and your foot in line.
  4. Your front knee shouldn’t go beyond your toes. In the end, move through your front heel and get back to the original position.
  5. Repeat the same technique 10 times and then shift legs.

Perform 2 sets of 10 repetitions each

 



Wall Squat

Wall Squat

Wall squats are a type of the classic squat and before moving on to more typical and advanced squats, beginners can develop proper squat form from this exercise.

  1. To begin wall squats, stand against the wall with your back facing it and your feet 2-3 feet away from the wall. You have to adjust your posture accordingly so that your knees wont move past your toes. Its better to use a stability ball placing it between your back and the ball but if you don’t have it, even that’s fine, you can place your back straight against the wall.
  2. Straighten your back, contract your abdominal muscle and look right straight. This is the position that you have to maintain throughout the exercise.
  3. Now gently lean into the wall or the ball (in case you’re using it) and let your weight get shifted to your heels. Now you need to bend your knees and your hips and lower into a squat so that the ball would roll along your back or your back would slide against the wall.
  4. Make sure to keep your knees aligned with your second toe and continue doing this until your thighs are horizontal. This is where you have to pause and press through your heels to get back to the starting position.

Perform 2 sets of 10 repetitions each.