With Summer right around the corner, toned thighs are a goal for a ton of men and women. It is sometimes hard to know where to start, but after reading Vickie Lang’s {Assistant Director of Group Fitness at Mountainside Fitness} 5 tips for toned thighs you can start chiseling those legs for the 100+ degree heat and beyond! Let’s get started!
Squat with Ball: {When it comes to thinner thighs, there’s no exercise better than a squat.}
How to do it:
- Place the Ball between the curve of your lower back and the wall.
- Stand with your feet shoulder width apart.
- Bend your knees and lower 5 to 10 inches, keeping your shoulders level and your hips square. Hold this position for 3 seconds and then stand back up.Bend your knees and lower 5 to 10 inches, keeping your shoulders level and your hips square. Hold this position for 3 seconds and then stand back up.
- Start with 5 reps and work up to 12. Rest for 30 seconds and do another set.
Pivoting Curtsy Lunge:
How to do it:
- Standing with feet hip-width apart, step your right foot diagonally behind you and into a 7 o’clock position.
- Bend both knees so you’re in a lunge stance.
- Lean your torso forward 30 degrees and pulse up and down 10-15 times. Straighten the body and pivot 180 degrees so your right foot comes to the front. Again, lower into a lunge.
- Pulse up and down 10-15 times on each side to complete one set; do 3 sets.
Warrior III: {This yoga move can tone your legs, and core too.}
How to do it:
- Stand with the feet together, and lift up the left leg with a pointed toe, putting your body weight onto the standing, right leg.
- Continue to lift your leg and drop the head and torso so they form a straight horizontal line from head to toe with the arms at your sides.
- Engage your core and make sure the left thigh, hip, and toes are aligned. Remain facing down and keep your back as straight as possible. Ensure your right knee doesn’t lock and center the weight on the middle of the foot.
- Hold for 5 breaths and then slowly return to standing.
- Switch legs and repeat.
Leg Lift: {This move targets the quads.}
How to do it:
- While you stand facing a chair, raise your right leg, knee facing up, foot flexed and place your heel on the seat. (This move can also be done seated on the floor, bend one knee and extend the other). On the extended leg, flex your foot and raise the leg off of the floor.
- Make sure not to lock your standing knee as you lift your right foot off the chair and straighten it out until you feel your quadriceps engage.
- Keeping your lifted leg in the air, bend the leg on the floor slightly and then straighten it again.
- Do 10-15 reps, then switch sides and repeat for 1 full set; do 3 sets.
V-Position: {This V-Position is similar to a ballet plié and just like that classic move, it works the thighs, hips, and gluteus. }
How to do it:
- Stand holding the back of a chair with one hand.
- Place your feet in a V position, toes should be about 4 inches apart and heels stay pressed together.
- Bend your knees and lift the heels a few inches off the floor.
- Then, lower your hips until you feel your quads intensely working. Pulse up and down.
- 10-15 pulses up and down completes 1 set; do 3 sets.
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