All women struggle for the toned and slim body. Thighs usually are the most problematic part of our body. Big thighs can be caused by different things: gender, body shape, fat, and muscles. If you see that there is something wrong with your thighs size, do our exercises at home, and they will fix this problem. Our workout will make you feel pain in the muscles for two days after training, but it is also very effective.
Remember to add a proper diet with your workout routine and drink plenty of water too. Enjoy and give us your feedbacks.
#1 Jump Squats
- Stand with your feet shoulder-width apart. Start by doing a regular squat, then engage your core and jump up explosively.
- When you land, lower your body back into the squat position to complete one rep.
- Land as quietly as possible, which requires control.
READ MORE: 8 Simple Exercises To Get Firmer Buttocks
#2 Butt Lift (Bridge)
- Lie flat on the floor on your back with the hands by your side and your knees bent. Your feet should be placed around shoulder width. This will be your starting position.
- Pushing mainly with your heels, lift your hips off the floor while keeping your back straight. Breathe out as you perform this part of the motion and hold at the top for a second.
- Slowly go back to the starting position as you breathe in.
- Keep your feet at shoulder width apart and pointed straight ahead. When squatting, your hips will move down and back.
- Your lumbar curve should be maintained, and your heels should stay flat on the floor the entire time.
- In air squats, your hips will descend lower than your knees.
#4 Reverse Lunge With Twist
- Stand with your feet hip distance apart. Hold a five- to 10-pound medicine ball with both hands with your arms outstretched in front of you.
- Keep your core stable, and take a large step back with your right foot, planting your foot and then lowering your body until both legs are bent in right angles.
- As you sink into the lunge, twist your torso to the left.
- Bring your torso back to center, and exhale as you straighten your legs. Bring your feet back together, and then step back on your left leg, twisting to the right.
- Stand with your back straight and feet shoulder-width apart. Spread your arms straight out to the sides. Lift your right knee up and move it across your torso to point at your left hand. Hold the position for a moment and then lower the leg to the start.
- Perform five to 10 reps on your right leg. Lift your left knee up and move it over to point at your right hand. Hold that position for a moment and then lower the leg.
- Perform five to 10 reps on your left leg. Alternate from leg to leg, and add a hop in between each repetition to make the exercise more challenging.
- Squeeze your oblique muscles at the top of each rep. Obliques are located on the sides of your midsection beneath your ribcage.
#6 One Leg Barbell Squat
- Start by standing about 2 to 3 feet in front of a flat bench with your back facing the bench. Have a barbell in front of you on the floor. Tip: Your feet should be shoulder width apart from each other.
- Bend the knees and use a pronated grip with your hands being wider than shoulder width apart from each other to lift the barbell up until you can rest it on your chest.
- Then lift the barbell over your head and rest it on the base of your neck. Move one foot back so that your toe is resting on the flat bench. Your other foot should be stationary in front of you. Keep your head up at all times as looking down will get you off balance and also maintain a straight back. Tip: Make sure your back is straight and chest is out while performing this exercise.
- As you inhale, slowly lower your leg until your thigh is parallel to the floor. At this point, your knee should be over your toes. Your chest should be directly above the middle of your thigh.
- Leading with the chest and hips and contracting the quadriceps, elevate your leg back to the starting position as you exhale.
#7 Rear Leg Raises
- Place yourself on your hands knees on an exercise mat.
- Your head should be looking forward and the bend of the knees should create a 90-degree angle between the hamstrings and the calves.
- This will be your starting position. Extend one leg up and behind you. The knee and hip should both extend.
#8 Walking Lunge
- Begin standing with your feet about hip-width apart and holding dumbbells in your hands down by your side. This will be your starting position.
- Step forward with one leg, flexing the knees to drop your hips. Descend until your rear knee nearly touches the ground. Your posture should remain upright, and your front knee should be in line with your front foot.
- Do not allow your front knee to go forward beyond your toes as you come down, as this will put undue stress on the knee joint. Drive through the heel of your lead foot and extend both knees to raise yourself back up.
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