Exercises to tone thighs

If those skinny jeans feel too snug, try these exercises for trim and toned thighs.

Plié squats

  • Step 1: Stand with your legs wider than hip-width apart, holding one dumbbell between your two hands palms facing upwards.
  • Step 2: Push your hips back and keep your abs tight throughout the exercise.
  • Step 3: Squat down and slowly pulse up and down for three seconds
  • Step 4: Slowly come back into the start position, and tense your legs on the way up.
  • Do three sets of 15 to 20 repetitions

Bridge with small ball squeezes

  • Step 1: Lie on your back, your knees bent and your feet flat on the floor.
  • Step 2: Place a small ball between your knees.
  • Step 3: Raise your hips as high as you can and squeeze the ball between your knees, keeping your glutes firm and sucking your navel towards your spine. Hold for five to 10 seconds.
  • Do three sets of 15 to 20 repetitions.

Outer thigh circles

  • Step 1: Lie on your side, one leg stacked on top of the other, resting your head on your arm.
  • Step 2: Slowly lift your top leg as high as you can, then slowly lower your leg halfway and do one mini circle, then lower your leg back to the starting position.
  • Do three sets of 15 to 20 repetitions on each side.

Outward hip rotation

  • Step 1: Lie on your left side, with thighs stacked on top of each other. Bend your
    knees to 45 degrees, rest your head on your hand.
  • Step 2: Bring both knees forward, place a dumbbell in your hand, elbow bent against your side.
  • Step 3: Lift your left leg and arm towards the ceiling. Hold for two seconds and return to the start position.
  • Do three sets of 15 to 20 repetitions on each side.

Dumbbell leg curls

  • Step 1: Lie flat on your stomach, rest your head on your folded arms.
  • Step 2: Hold a weight between your feet, keep your tummy tight and your back straight.
  • Step 3: Squeeze your feet together and slowly curl your legs towards your bottom.
  • Step 4: With control, slowly lower your legs back to the starting position.
  • Do three sets of 15 to 20 repetitions.

If you enjoyed this, have a look at: A winter workout you can do at home or visit diaryofafitsamommy.com

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