Women, are you tired of flabby thighs and hips? Get the body you always wanted! We’ve compiled 8 thigh and hip exercises that will change the way you work out for good.
A problem I hear all the time from women is that they feel their thighs are flabby or their hips are too thick. How would you like to have tone thighs and thin hips in a matter of weeks? You’ll have to commit to a workout routine that works for you, but I promise you’ll see results by following these simple exercises on a regular basis.
#1 – Jogging Or Power Walking (Toning Target: Thighs And Hips)
This is a no-brainer. The average woman walks far less every day than she should in order to maintain a healthy figure. A typical walking speed is 3-4 miles per hour. You should aim for at least 5-6 miles per hour in order to tone your thighs in the least amount of time. Jogging will do wonders for anyone, but it’s often difficult to jump right into a jogging program. If you’re just starting out, stick to power walking until you no longer feel winded after 20-30 minutes worth of activity.
Aim to go for a walk or jog every single day for at least 20 minutes. If you aim at nothing, you’re sure to hit it, so keep you goals high, but don’t fret too much if you miss your target.
#2 – Leg Squats (Toning Target: Thighs)
There are a number of ways to perform leg squats, but the simplest is to stand flat against a wall and squat down until your upper leg is parallel to the floor. Do this slowly, and then return to your full standing position. Don’t maintain your standing or “sitting” position for too long, though, as you’ll lose some of the cardiovascular benefit of the workout. This particular exercise especially targets the thighs, buttocks, and calves.
Do 3 sets of leg squats, with each set consisting of as many as you can, and wait 5 minutes between each set. Add weights as soon as you are able, since this works to tighten your muscles faster.
#3 – Regular or Stationary Bicycle (Toning Target: Thighs and Hips)
Riding a bicycle is a surefire way to strengthen your leg muscles in short order. Biking is a spectacular cardio work out, and it can also be incredibly enjoyable. When toning thighs, you should focus on resistance training. This is usually easy to do on a stationary bike by simply adjusting the resistance level. If riding a regular bike, you should look for an area with lots of hills and practice there. When working to get thinner hips, you should just ride as much as possible to get the maximum cardiovascular benefits.
Aim for 20-30 minutes per workout, at the highest resistance level you can stand for that amount of time.
#4 – Lunges (Toning Target: Thighs)
This exercise works the best with free-weights, but it can be useful without them for beginners. To perform a lunge, stand up straight with your feet together. Keep your back completely straight, then take a big step with your left leg while bending your right knee downward. Do this slowly. Then, stand back up, and repeat with the opposite leg.
Aim to do 3 sets of lunges, with each set consisting of the maximum number you can do.
#5 – Adductor Squeeze (Toning Target: Thighs)
You’ll need an exercise ball for this one. Place the ball between your thighs with the center of the ball just above you knees. Squeeze as tightly as you can, hold it for 10 seconds, then release.
You should perform 3 sets of adductor squeezes, with each set consisting of the maximum number you can do.
#6 – Hula Hooping (Toning Target: Hips)
This might seem silly, but using a hula hoop to achieve firm hips is actually one of the best exercises you can do. You can find adult-sized hula hoops for resonable prices, and they are sometimes called “hip hoops”.
When hula hooping, you should continue for at least 20 minutes.
#7 – Lying Down Thigh Stretch (Toning Target: Thighs)
Lie down flat on your stomach. With your left hand, grab your right ankle and stretch your leg tightly. Hold this position for at least 10 seconds, then switch legs. Repeat 10-15 times.
Aim for 3 sets of thigh stretches.
#8 – Hip Twist (Toning Target: Thighs And Hips)
Sit down with your legs outstretched in front of you. Take your left foot and place it to the right of your right knee. Grab your left knee and pull it directly towards your right shoulder, stretching your entire thigh in the process. Hold this position for 10-15 seconds, then repeat with the other leg. Repeat this cycle 10 times.
Aim for 3 sets of hip twists, spread out over you workout.
Want More Hip, Thigh, And Buttocks Exercises?
If you’re serious about getting in shape, getting thinner thighs, and firmer hips, then I urge you to watch this short video from Mike Geary, a professional fitness expert with a ton of experience.
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