5 Moves for Toned Thighs

05:01 July 02, 2015
By: 2Fik

Have you ever wished that you were happier with your legs while wearing shorts or a swimsuit? Well, I have put together 5 exercises that are designed to help you achieve the thighs you most desire.

Read below and then get started with these exercises: before you know it, you'll have firm thighs and tight hamstrings.

#1: Lunges

Lunges are one of those basic exercises to gain tighter, firmer legs, hips and glutes. To do them right, start by standing as you would normally, feet placed approximately hip-width from one another. Take a step forward with your right foot, bend you left knee so that it almost touches the ground and your right knee is at a 90-degree angle, and return to the starting position. Repeat with the other foot stepping forward in a lunging motion and always remember to not allow your front knee exceed the imaginary line from your toes to the sky.

* Perform 15 to 25 repetitions on each side/leg.

Still need more burn? Grab a couple dumbbells and go at it again!

#2: Squat

Next, whether you choose to go with or without weights, squatting is the fundamental move you should cling to if shapely thighs are your goal.

To perform a squat, have your feet shoulder-width apart and your gaze straight ahead and slightly up. Bend at the knee until your thighs are parallel to the floor. Return to the starting position and repeat, remembering to not allow your knees to exceed the imaginary line from your toes to the sky.

Of course, if this is too easy, you can add more weight or turn your regular squat into a jump-squat for extra thigh-trimming power. When you reach the bottom of your squat position, jump as high as you can, land in the starting position and repeat.

* Perform 15 to 25 repetitions.

#3: Stiff Leg Deadlift

This move is not reserved for body builders. In fact, performing stiff leg deadlifts a couple of times a week is an effective way to increase the thigh toning power of your routine.

Here's how it's done: Stand with your feet shoulder width apart with a slight bend in your knees. Hold a dumbbell in each hand, hanging down at your sides. Bend at the hips, keeping your chest out and back flat, and lower down until the dumbbells reach the tops of your shoes. Exhale and straighten back up to a standing position.

* Perform 15 to 25 repetitions.

#4: Leg Circles

Sure, it looks ridiculously easy, but if you think leg circles are a cinch you've not given them a try lately. Starting out, you'll need to lie on your back on top of a soft surface, such as carpet or a yoga mat. Bending your left leg and keeping your left foot flat on the ground, lift your right leg into the air with your toes pointed and no bend in the knee. Then draw large circles in the air with your leg. Make the circles in a clockwise motion five times and then do five more in a counter-clockwise motion. Swap legs and repeat.

When you feel particularly powerful, try spelling out the entire alphabet with each leg and see how far you get.

* Perform 15 with your right leg in one direction and then 15 in the other direction. After doing both directions, start with you left leg and do the same thing.

[Where Y'At Staff/Provided Photo]

#5: Pikes

Assume a pushup position from the hands and the feet. Next walk your feet under your body towards your hands allowing your butt to rise into the air. From this position, bend your knees towards the ground and then from your hands and toes; push your body up so that your knees leave the ground and your butt goes into the air. You will be piking your butt into the air.

* Perform 25 to 50 repetitions.


[Where Y'At Staff/Provided Photo]

About Nolan Ferraro, Owner, Salire Fitness and Wellness

Certified personal trainer and licensed wellness coach Nolan Ferraro has been recognized as the #1 Best Personal Trainer in New Orleans.

Nolan counts Chef Susan Spicer among the thousands of New Orleanians who have gotten in shape with Salire's Private Personal Training and high-impact fitness Boot camp programs like "Power in the Park", a month-long cross-training boot camp in City Park. He has also added a new high intensity interval training class, Body Blitz, at his studio.

For more information on Nolan Ferraro and Salire Fitness & Wellness, Visit www.salirefitness.com or call 504-821-4896

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