12 Thigh Exercises for Women

Often when we chase a body we want to have, our bellies go first and the thighs go last. More often than not, you end up wondering why it’s so hard to remove the fat in your thighs despite the number of Zumba sessions you go to and the many “thigh trimming” machines you use. For that specific reason, we’ve compiled the 12 best exercises to make your thighs firmer and sexier.

1) Squat with ball

  • Put an exercise ball between you and the wall. Have it up to the curve of your back.
  • With your feet shoulder-width apart, stand while pressing the ball against the wall.
  • Slowly bend your knees and lower yourself about 5 to 10 inches. Make sure your shoulders are leveled and hips square.
  • Maintain this sitting position for about 3-5 seconds then slowly stand back up. Maintain the ball’s pressure on your back.
  • Repeat until your form starts to break. Work your way up to at least 10 per set. Rest time is 30 seconds.

2) Flamingo Balance
Flamingo Balance

  • While holding a dumbbell in one hand, stand with the other hand on your hip.
  • Slightly lean forward while lifting one foot behind you to about hip height. At the same time, bring the free hand forward.
  • Now with the free hand, perform a biceps curl.
  • Slowly drop your toes down momentarily and repeat this for 10 reps. Make sure the free leg is straight while bending with the other.
  • Switch sides and repeat.

3) Jump Squat

  • With proper posture, stand while the feet is shoulder-width apart.
  • Bend knees to about 90 degrees, squatting down.
  • Now with all your leg and glutes, jump as high as you can.
  • Land softly, absorbing the impact, with your knees bent back to squat position.
  • Do this for 3-4 sets of 6-8 reps.

4) Leg Circles

  • Lie on your back. Have your arms at the sides while the palms are facing down.
  • Start out with one foot thrust upward towards the ceiling. Lift the legs without lifting your butt on the floor.
  • Rotate the leg slightly outward.
  • Breathe and hold your breath while you trace a circle with the lifted leg. Move your whole leg while keeping the rest of your body still and flat on the floor.
  • Rotate the legs around 5 times clockwise and another 5 times counter clockwise.
  • Switch with the other leg and repeat this 3-5 times.

5) Dumbell Lunge

  • With proper posture, stand straight with the feet hip-width apart with an 8-pound dumbbell on each hand.
  • Lunge forward with one leg, then level that leg. When you do lunges, the other knee should not touch the ground. Keep it to about an inch or two above the floor.
  • Keep a perpendicular posture with your torso to the floor. Distribute your weight evenly between the two legs.
  • Bring into line the front knee over the front ankle, with the heels carrying the weight instead of the toes.
  • Lunge for about 30 seconds per leg before switching and repeat.

6) Toe Squat with Overhead Reach

  • Position yourself into a chair pose. Engage your core, the inner knees and ankle touching, while half-squatting. Have a dumbbell on each hand overhead.
  • Now stand up on the balls of the feet while your control your legs and you lift your butt about 3-5 inches.
  • Go slow and steady. You don’t rush this exercise. Do about 6-10 reps.

7) Plie

  • Stand straight, feet a bit wider than shoulder-width apart, toes must point out at around 45 degrees.
  • With arms forward and straight, lower into squat position slowly. Keep your core and butt tight.
  • Slowly rise up and repeat. Try to go as low as you can when you squat without breaking your straight form.
  • Avoid your knees to go past your toes when you squat low.
  • Do as many in 1 minute. Rest for 30 seconds. Repeat.

8) Pick-up Squat

  • While holding a pair of dumbbells by your sides, stand with the feet should-width apart.
  • Squat to 90 degrees with your chest high as you place the dumbbells down outside your feet.
  • Stand up straight without breaking form. Then immediately squat back down and pick the weights up.
  • Repeat as much as you can in a minute without breaking form.

9) Pivoting Curtsy Lunge

  • With proper standing posture and feet hip-width apart, step one foot slantwise behind you into a 7 o’clock spot.
  • Now bend both knees, forming a lunge position.
  • You will then lean your torso forward about 30 degrees. Pulse up and down for about 10 times.
  • Straighten up and reverse by pivoting 180 degrees. The other foot should be in front now.
  • Now repeat the steps.
  • Do this 10 steps per set; 3 sets per side.

10) Hip Bridge

  • Lie your back on the ground. The knees must be bent and are facing up.
  • Lift your toes towards the shins while your heels stay flat on the floor.
  • Form a straight line from knees to the shoulders when you raise your butt off the ground. Keep your core tight and your butt engaged.
  • Hold for 2 seconds then lower down.
  • Repeat as many as you can without breaking form for 1 minute.

11) Scissor Legs Plank
Scissor Legs Plank

  • Start with a full plank pose. Put each foot on top of a folded towel or a gliding disc. Anything to make the feet slide easier.
  • While you tighten your core, slide both feet apart, opening your legs as wide as you can. After opening them, squeeze them back together.
  • Perform 15 reps per set, resting as much as you need between sets.

12) Barbell Squats

  • Pick the right weight of the barbell and place it across your shoulders. Stand with the feet a bit wider than shoulder-width, toes out.
  • Slowly bend your knees and hips, lowering the whole body to the floor as close as possible. The back must be straight (not vertical) and the feet must remain flat on the ground at all times.
  • Tighten your core and butt throughout the whole exercise.
  • Knees must trace the toes to prevent the knees from collapsing inwards.
  • Slowly and steadily go back up. For light weights, repeat for 10 reps per set. For heavy sets, 3-5 per set.

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