15 Exercises To Tone Your Thighs – Get Rid Of Cellulite
A list of all the best exercises that must find a place in your leg day routine!
![15 Exercises To Tone Your Thighs – Get Rid Of Cellulite 15 Exercises To Tone Your Thighs – Get Rid Of Cellulite](https://cdn2.stylecraze.com/wp-content/uploads/2014/04/Exercises-To-Tone-Your-Thighs-–-Get-Rid-Of-Cellulite-360x405.jpg.webp)
Image: Shutterstock
If shapely, fit, and strong thighs are on your to-do list, we can help. By doing exercises for toned thighs, you will improve muscle tone and rock denim pants and a pencil skirt with equal elan. Your thighs have quads and hamstringsi XA group of tendons located behind the knee that helps connect the muscles of the upper leg with the bones of the lower leg. at the front and back, respectively. Exercises for toned thighs also target your inner thighs (adductors) and outer thighs (abductors). Along with targeting these muscles, you also need to work on glutes and valves to strengthen and tone your lower body, improving your posture, gait, strength, agility, and fitness. Take a look at these 15 thigh exercises and do them for 20-30 minutes every other day to get quick results.
But remember to warm up before starting these lower body exercises! You should never ignore that, and here we also tell you why.
![protip_icon](https://cdn2.stylecraze.com/wp-content/uploads/static-content/noimage-min.jpg.webp)
- Frequency: 2-3 times per week
- Benefits: Strengthen the thigh muscles, improve metabolism, and increase lower body strength.
- Equipment Needed: Exercise mat
- Space Required: Small area
- Assistance Required: No
- Who Should Avoid: Anyone with lower back issues or knee injury.
In This Article
What Causes Saggy Inner Thighs?
Valeria Dolbel, CHN, CNT, says, “Sagging of the inner thighs results from different factors such as weight loss, muscle loss, and aging. As we age, our muscle tone decreases unless we’re active in maintaining it by doing specialized exercises.”
She adds, “In my expertise, I say that legs can look flabby due to excess fat and lack of muscle tone. However, self-consciousness will be over if you go from flabby to thin, toned legs through aerobic exercise, following a healthy diet, and toning muscle through strength training exercises.”
Warm Up
It is extremely important that you warm up before starting strength training for thighs or doing these thigh toning exercises. This will prepare your body and mind for the exercises. A warm up will increase blood flow to your muscles, improve the flexibility of your muscles and bones, activate the central nervous system, and reduce the risk of sore muscles and injury.
![protip_icon](https://cdn2.stylecraze.com/wp-content/uploads/static-content/noimage-min.jpg.webp)
Click on the video below to warm up with Joanna Soh.
Now that your body is prepared, you can start doing thigh toning exercises right away. Here are 15 exercises that will help you get rid of cellulite and make your thighs shapely.
15 Effective Exercises To Tone Your Thighs
1. Squat – Exercise For The Thighs And Hips
Target
Squats target the quads, hamstrings, glutes, lower back, and calves.
Starting Position
Stand straight with your feet slightly apart (more than shoulder-width distance). Keep your core engaged and shoulders relaxed. Extend your arms in front of you. Flex them and bring them in front of your chest as you squat.
Duration
2 mins
Steps To Do
![Squats as one of the exercises for toned thighs](https://cdn2.stylecraze.com/wp-content/uploads/2014/04/Squat--Exercise-For-The-Thighs-And-Hips.jpg)
- From your starting position, flex your knees and go down as if you are going to sit on a chair. Make sure to keep your knees behind your toes.
- Hold for a second and then come up.
Repetitions
Start with 10 reps. You can go on to do 2 sets of 10 reps, 3 sets of 10 reps, or 1 set of 20 reps.
Variation
Keep your knees shoulder-width apart and squat. Another variation is the Chair pose or “utkatasana,” which is an effective yoga for toned thighs.
Precaution
If your knees hurt, you are not doing it right. Make sure you follow the video or have an instructor oversee you when you are doing butt exercises like squatting. Also, do not overtrain as you might injure your knee. This is similar to doing a leg press, but with less force and no equipment.
A blogger, who took up a 30-day challenge of doing 100 squats a day, shares the experience on their blog as follows: “This experience proved to me that a simple daily exercise habit can produce dramatic changes over time. I’m thrilled to finally have the lean, toned legs I’ve always wanted – all thanks to a month of daily squats! (i).”
2. Jumping Squat – Exercise For The Thighs, Hips, And Calves
Target
Quads, hamstrings, calves, adductors, and glutes.
Starting Position
Place your feet shoulder-width apart. Keep your knees straight and slightly flexed forward, core engaged, and shoulders relaxed. Keep your hands to your side so that you can use them to propel yourself up when you jump.
Duration
30 sec
Steps To Do
- Flex your knees and squat down. Make sure to keep your thighs parallel to the ground and do not overshoot your knees beyond your feet.
- Now, move your arms to propel your body up, and jump and land. When you land, make sure that you absorb the shock through your muscles so that you do not injure your knees or feet.
- Again, go down and squat.
Repetitions
2 sets of 10 reps
Variation
You can bring your legs together as you jump or put your hands behind your head when you jump to make the workout more difficult.
Precaution
Slow down as you land.
3. Outer And Inner Thigh Kick – Exercise For The Thighs And Hips
Target
Quads, adductors, and glutes.
Starting Position
Stand behind a chair. Hold the back of the chair. Relax your shoulders and keep your abs engaged.
Duration
15 seconds on each leg
Steps To Do
- Lift your body on your toes. Move your right leg forward.
- Slowly swing your right leg towards your left and then to the right. Make sure you raise your leg high on the right side.
- Do this 10 times and then lower your body.
- Repeat the same with your left leg.
Repetitions
2 sets of 10 reps
Variation
None
Precaution
Make sure to keep your knees straight.
4. Single Leg Circles
Target
Quads and adductors.
Starting Position
Stand straight. Relax your shoulders and keep your core engaged. Put your right foot forward, with the toes pointing out.
Duration
15 seconds on each leg
Steps To Do
- Lift your right foot about knee high. Keep your arms on your waist, and shoulders relaxed.
- Move the right leg outward and make a circle.
- Repeat this 10 times.
- Do the same with the left leg.
Repetitions
2 sets of 10 reps
Variation
You can hold a wall or a chair when you do this exercise.
Precaution
Do not bend your knees or bend to the side while doing this exercise.
5. Plie – Exercise For The Thighs And Calves
Target
Quads, adductors, calves, and glutes.
Starting Position
Keep your legs a little wider than hip-width apart. Keep your toes pointed out at 45 degrees, core engaged, and shoulders relaxed.
Duration
1 min
Steps To Do
- From your starting position, without bending forward or backward, flex your knees and lower your body.
- As you do this, use your palms to push your knees back so that you can feel the thigh rotation.
- Move both your hands to the sides, like a ballerina, and slowly stand up with your heels flat on the floor.
- Repeat this 10 times.
Repetitions
1 set of 10 reps
Variation
Lift your ankles and balance on your toes. Hold in that position. You can also pulsate by going up and down.
Precaution
Do not bend forward as you would in a normal squat.
6. Scissor Kicks – Exercise For The Thighs And Lower Abs
Target
Hamstrings, quads, adductors, and lower abs.
Starting Position
Lie down flat on your back on a mat. Keep your hands straight, palms under your hips, and toes pointed out.
Duration
30 seconds
Steps To Do
- Lift both your legs at a 45-degree angle with the ground.
- Now, move your right leg up and left leg down.
- Bring them back up and this time, move your left leg up and right leg down. When you do this at a faster pace, it looks like a scissor.
- Do this for 15 times.
Repetitions
2 sets of 15 reps
Variation
None
Precaution
Do not bend your knees.
6. Inner Thigh Circles – Exercise For The Thighs And Hips
Target
Adductors and glutes
Starting Position
Assume the cat position. Your palms must be flat on the ground, and toes pointing outwards.
Duration
1 min
Steps To Do
- Lift your right leg out to the side. Slightly flex your knees. Make sure you balance your body on your left knee and two hands.
- Move your right leg in small circles, first clockwise and then anticlockwise. Do this 5 times.
- Now, move your right leg in bigger circles, clockwise and anticlockwise. Do this 5 times.
- Do the same with your left leg.
Repetitions
2 sets of 10 reps
Variation
You can flex your knees and keep your toes pointed backward if you are not comfortable keeping your legs straight for a long duration.
Precaution
While doing inner thigh workouts, make sure you keep your knees soft and comfortable.
7. Side Kick – Exercise For The Thighs And Hips
Quads, hamstrings, adductors, and glutes.
Starting Position
Lie on your right side on a mat. Keep your core engaged, head resting on your right hand, your left hand in front of you, and left palm resting flat on the floor to support your body. Your body should be aligned from the head to the tailbonei XA small, triangular-shaped bone located at the end of the spine that helps hold up your weight when you sit. . Move both your legs out so that your lower body is at 45 degrees with your upper body.
Duration
1 min
Steps To Do
- Raise your left leg up to your hip.
- Now, without moving your upper body and right leg, kick your left leg forward and inhale.
- Kick your left leg back and exhale. As you kick back, lift your upper body. Your body should be supported by your right elbow.
- Do this 10 times.
- Do this on the left side as well.
Repetitions
2 sets of 10 reps
Variation
When you kick your leg forward, you can pulsate it so work your inner thigh muscles and glutes.
Precaution
For thigh lift exercises make sure you lift your legs till your hips and not beyond that.
8. Lunges – Exercise For The Thighs And Hips
Target
Quads, hamstrings, and glutes.
Starting Position
Put your right leg forward, relax your shoulders. Keep your chest up, core engaged, and hands on the side. Make sure your legs are not directly in the same line as it would make lunging difficult.
Duration
15 seconds on each leg
Steps To Do
- Keeping your body weight on the front heel, lower your body and drop your left knee to the ground.
- Now, stand right back up.
- Do this for 10 times.
- Now, put your left leg forward and repeat the same.
Repetitions
2 sets of 10 reps
Variation
You can do forward or backward lunges by putting your leg forward or backward and lunging. Another variation that can help with outer thigh exercises are split squats.
Precaution
Do not stretch the leg in the back; it should be perpendicular to the floor.
9. Lateral Lunge Side Kick
Target
Adductors, glutes, quads, and hamstrings.
Starting Position
Stand with your feet together, shoulders relaxed, and core engaged. Your hands should be close to your chest as if you are boxing.
Duration
30 secs
Steps To Do
- Move your right leg out to the side and do a side lunge by lowering your body. Your left leg should be fully stretched, and the weight of your body should be on the right heel.
- Raise your body back up and kick your right leg out.
- Do the same with your left leg.
Repetitions
1 set of 10 reps
Variation
You can hold 2-pound weights when you do this exercise.
Precaution
Make sure to maintain the rhythm of lunging and kicking to avoid falling and injuring yourself.
10. Standing Forward Bend – Exercise For The Thighs, Hips, And Calves
Target
Quads, hamstrings, and glutes.
Starting Position
Stand with your feet together, core engaged, shoulders relaxed, chest out, and hands on your waist.
Duration
2 mins
Steps To Do
- Squeeze your shoulder blades together and inhale. Bend your upper body forward and slowly go down.
- Keep your palms on your shinsi XThe front portion of the leg, running from the knees to the ankles, which provides stability to the body. or the mat.
- Touch your head to your knees and hold this position for 2 seconds.
- Now, slowly come back up to the starting position.
- Do this 10 times.
Repetitions
1 set of 5 reps
Variation
None
Precaution
Keep your weight on the heels. If you have a balancing problem initially, you can keep your feet shoulder-width apart.
11. Downward Dog Split – Exercise For The Thighs And Hips
Target
Hamstrings, glutes, and quads.
Starting Position
Assume the Cat Pose. Keep your palms flat on the floor, and hands shoulder-width apart.
Duration
1 min
Steps To Do
- Gently lift your hips, stretch your arms and legs, roll your shoulders down and forward so that there’s enough space for your neck to move.
- Inhale and extend your left leg up so that your leg and upper body are in line. Make sure your toes are pointing out.
- Exhale and slowly go back to the starting position.
- Do this on the other side as well.
Repetitions
1 set of 10 reps
Variation
When your leg is in the 2nd step, flex your knees and hold for a second.
Precaution
Make sure your heels are touching the floor while doing this leg extension exercise.
12. Flamingo Balance – Exercise For The Thighs, Hips, Abs, And Lower Back
Target
Hamstrings, glutes, quads, biceps, lower back, and abs.
Starting Position
Stand straight with your legs shoulder-width apart. Hold a 2-pound dumbbell in your right hand and keep your left hand on your waist.
Duration
1 min
Steps To Do
- Take the left foot behind you and rest it on the toes.
- Lift your left leg till your hips. Keep your left leg straight and slightly flex your right knee.
- Simultaneously, bring your right arm forward, with the palm facing the ceiling.
- Hold this position for a second and then flex your right hand to do a bicep curl.
- Now, lower your left leg for a second and then repeat this.
- Do this with the right leg as well.
Repetitions
2 sets of 12 reps
Variation
You can also do this exercise without the dumbbells.
Precaution
Do not use a dumbbell if you are not aware of the right way to do a bicep curl.
13. Straight Leg Lifts – Exercise For The Thighs And Hips
Target
Hamstrings, quads, and hip flexors.
Starting Position
Lie down flat on a mat. Keep your right leg straight, left knee flexed, left foot flat on the floor, and your arms on the side.
Duration
30 secs for each leg
Steps To Do
- Lift your right leg till you reach the height of your flexed left leg.
- Slowly lower your right leg.
- Repeat this 12 times.
- Do this with the left leg as well.
Repetitions
1 set of 12 reps
Variation
Lift both the legs together.
Precaution
Do not do this exercise if you have a knee injury.
14. Kick Back – Exercise For The Thighs And Hips
Target
Hamstrings, quads, and glutes
Starting Position
Assume cat pose with your knees and hands on the floor, palm flat on the floor, keep your back straight.
Duration
30 seconds for each leg
Steps To Do
- Support your body with your palms and left knee while you straighten your right leg.
- Now, raise your right leg slightly above your hips. Keep your toes pointed.
- Do this 10 times and then change your position to raise your left leg.
Repetitions
2 sets of 10 reps
Variation
Another way to do these hamstring exercises is after you kick back, flex your knee and bring it close to your chest before kicking back again.
Precaution
Keep your toes pointed and core engaged and do not hunch down.
15. Curtsy Lunge – Exercise For The Thighs And Hips
Target
Hamstrings, quads, and glutes.
Starting Position
Stand straight with your feet together, abs engaged, and shoulders relaxed.
Duration
1 min
Steps To Do
- Keep your right leg back to the side of the left leg.
- Flex your right knee and drop down so that your right knee is close to the ground.
- Now, rise and keep your right leg back in the starting position.
- Keep your left leg back to the side of right leg.
- Flex your left knee and drop down so that your left knee is close to the ground.
- Now, rise and keep your left leg back in the starting position.
Repetitions
2 sets of 10 reps
Variation
While changing the legs, you can jump to make the exercise more challenging.
Precaution
Lunging incorrectly can injure your knee, so make sure you follow the best method to lunge.
These are some effective exercises that help tone your thighs. But what muscles do your thighs consist of? Scroll down to know more.
What Muscles Are In The Thighs?
The thighs contain several muscle groups that help facilitate different muscle movements.
- Hamstrings: It is three posterior muscles – the bicep femoris, semitendinosus, and semimembranosus – located at the back of the thigh and are responsible for bending the knees and stretching the hip joints.
- Quadriceps Femoris: It is the most voluminous muscle of the human body and is located at the front of the thigh. It is responsible for knee bending and has four parts: the rectus femoris, vastus medialis, vastus intermedius, and vastus lateralis.
- Sartorius: This muscle is the longest one in the human body and plays an important role in the stabilization of the pelvis, especially in women.
Infographic: Most Easy & Effective Exercises To Tone The Thighs And Get Rid Of Cellulite
Toning thighs is difficult, but with proper exercise you can rock your denim pants and skirts without any worries. While the article discusses many thigh workouts to tone and get rid of cellulitei XFat deposits present beneath the skin surface, especially in the thighs, buttocks, abdomen, and hips. , some of them are extremely easy and effective so anyone can include them in their exercise routine.
Check out the infographic below to know which are the easiest thigh-toning and cellulite-decreasing exercises. Illustration: StyleCraze Design Team
![protip_icon](https://cdn2.stylecraze.com/wp-content/uploads/static-content/noimage-min.jpg.webp)
The above mentioned exercises for toned thighs target your quads, hamstrings, inner, and outer thigh muscles. These help reduce the excess flab, strengthen, and tone your thighs, making them look lean, shapely, and strong. Doing these exercises for 20-30 minutes on alternate days would help you improve the strength, flexibility, gait, and agility of your thighs. Squats, calf raises and leg curls, step-ups, leg circles, scissor kicks, lunges, and leg lifts are some of the common exercises you can include in your workout for thighs. These exercises are equivalent to doing resistance band exercises for legs, and pilates for thighs.
Frequently Asked Questions
How long does it take for thighs to tone?
You can begin seeing some results after two to four weeks of starting your leg workouts. However, it may take three to four months to notice any major difference.
Does walking tone inner thighs?
Yes. Walking helps tone your calves, glutes, hamstrings, and quads, thus toning your inner thighs. Valeria adds, “A 10-mile walk daily improves cardiovascular health and psychological well-being, trims some of the fat from your legs, and tones them in a month. Brisk walking 10 miles a day or approximately 3 hours will aim for leg muscles to tone.”
Is walking or cycling better for toning thighs?
Walking and cycling engage the same muscle groups, making them effective exercises for toning thighs. While cycling might burn more calories faster, walking increases fat metabolism more than cycling and is like cardio for thighs. Valeria says, “Daily aerobic exercise on a stationary bike provides additional help in toning your legs. It provides the same result as walking, with the bonus of putting less pressure on your joints. Cycling at a comfortable resistance for at least 30 minutes will help slim your legs. An increase in the resistance level will lead to the usage of more muscle strength, which tones your legs.”
Key Takeaways
- Practicing squats, deadlifts, and downward dog pose for 20 minutes daily can help tone the quadriceps and hamstrings.
- Forward and backward lunges may be effective in toning thighs.
- Warming up before you start your thigh-toning exercises increases blood flow and reduces the risk of injury.
Get ready to transform your thighs with this 10-minute leg workout. Check out this video to help make your legs strong, fit, and toned.
Personal Experience: Source
StyleCraze's articles are interwoven with authentic personal narratives that provide depth and resonance to our content. Below are the sources of the personal accounts referenced in this article.
i. I Did 100 Squats Every Day For a Month – Here’s What Happened.https://medium.com/@mirceaioana850/i-did-100-squats-every-day-for-a-month-heres-what-happened-239775e019c7
References
Articles on StyleCraze are backed by verified information from peer-reviewed and academic research papers, reputed organizations, research institutions, and medical associations to ensure accuracy and relevance. Read our editorial policy to learn more.
- The effectiveness of massage treatment on cellulite as monitored by ultrasound imaging
https://pubmed.ncbi.nlm.nih.gov/27333491/