It is never late to tone up your legs and thighs. You can begin at anytime by doing some effective thighs toning exercises. They will help in tightening your legs and bringing them in right shape. Now, you don’t need to follow strict diet to maintain perfectly toned legs. All you need to do is to indulge is proper exercise routine. Let us begin with some simple and effective exercises for perfectly toned thighs.
Weighted Squats
Weighted squats adds some resistance to the thighs, which is utmost important if you want to change their shape. Keep in mind that your legs have strongest muscles group in the complete body. Therefore, it is quite essential to challenge and push them to help them in toning. One of the best thighs toning exercises for women is weighted squats. To perform this thigh exercise, you have to stand on your feet. There should be shoulder width difference between both feet. Then grab dumbbell in both hands and let them hang at your outer sides. Now, begin squatting by taking the position like sitting on a chair. Keep your back straight while performing this exercise. Repeat this exercise 10 to 12 times in three sets.
Heel raise
It is one of the best thigh toning exercises as it works on calf muscles. It is the most prominent area for which women perform several exercises to bring calf muscles and legs in shape and toned. Before starting to perform this exercise, keep it in mind that all steps should be controlled and slow. You want to hold a fixed rod for balancing, if you feel comfortable. Now, lift your heels up and stand in tall and straight position and then bring them down. Raise them as much as possible and wait for few seconds before touching the surface back. Repeat it 25 times in three sets.
Flamingo balance
Flamingo balance is one of best exercises that works on arms curling, legs kicking back, torso tightening, and best works on thigh tightening. Perform it slowly and visualize its working. Hold a dumbbell in you right hand and keep your left hand on hip. Slightly lean your body forward by lifting left foot behind up to the hip height and bring right arm forward at the same time. Then do a biceps curl by turn your palm towards the face. Now, touch your left toe to surface and come back to the original position. It’s time to switch your foot, and perform previous steps in the same fashion. Repeat it in three sets with 10 to 12 repetition in every set.
Lunge
Lunge is an amazing exercise for toned thighs. To perform this exercise, you have to hold dumbbells in both hands and let them hang on your outer sides. Now, take a long step forward with right leg and then raise your left heel, but the toes should touch surface. Keep your chin up, shoulders back and slowly lower your body by bending your knees and hip. Continue this step until your left knee touches the surface. Then, slowly come to the original position. Now, take a long step forward with left leg in the same trend. Lift your body up between every lunge for balancing and avoiding swinging. Repeat it 10 times in three sets.
SIngle leg circle
It is also one among the best effective exercises for perfectly toned thighs. Begin with lying on the mat with slightly opened arms and palms facing towards the surface. Then, point out your left foot in the air towards the ceiling and rotate the leg in the circular motion. Slowly inhale and exhale while tracing circle on the ceiling by moving your left leg, but keeping hips still. Do not lift up your left hip while performing this step. Repeat this circular motion five times in the clock wise direction and then five times in counter clock wise direction. Now, come back in original position and switch leg to repeat the step with right leg. Repeat it in three sets with 10 to 12 repetition in every set.
Jumping squats
This exercise is a superb workout for perfectly toned thighs and butts. It is not only effective on thighs and legs but also for abs. It helps in loosing fat while toning the thighs. Begin with standing on feet with shoulder distance between them and keep your abdominal muscles tighten. Then lower your hips and stand in the position like sitting on a chair. You have to bend this much that your thighs come parallel to the surface. Now, lean forward a little bit with the lower back and put your hands on front or on the hips. You can also leave your arms at the sides as it will be easier to perform this exercise. Now, jump up with legs straightening while leaving the surface. Then come back in the actual position while landing, feet apart, hips back and heels on the surface. Do not give jerks to your shoulders with unwanted arm movements. Repeat it in three sets with 10 to 12 repetition in every set.
Plies
Plies is amongst the best exercises that works on outer and inner thighs for toned legs. The best thing about this exercise is that it places less force on joints. It can be moderate or intense that depends on your requirements. Start with keeping slight difference in feet while standing and keep toes in outward direction like a duck. Now keep your pelvis tucked in and neutral with straight chest and broad shoulders away from ears. Then, bend your knees downward, but make sure they do not get apart. Bend as much as possible being comfortably and then come back to initial position. Press your feet against surface while standing up. Repeat it in three sets with 20 repetitions in every set.
Sun salutation
Sun salutation is a yoga borrowed exercise for perfectly toning thighs. Every step in this exercise from first forward bend to last downward dog works best on the large muscles of thighs. Begin with the basic version and then move to an extra challenging part. The first step is to stand straight by distributing your weight evenly on both feet. Then raise your arms over the head with palms facing each other in the mountain pose. Now bend backward for a few seconds and then come forward by bending towards the floor and touching both hands to the surface. Then stretch your legs by stepping back with right leg and bending right knee. Now step back your left leg by touching both toes to the surface and keeping both hands straight against the floor. Next step is to bend both knees, raising hips a bit and keeping back straight against the floor by supporting with both hands. Now raise your head up and raise your hips up while keeping both hands and feet on the floor. Slowly come back to the original position. Now repeat all steps after switching your foot. Repeat it in three sets with 10 to 12 repetitions in every set.