7 EFFECTIVE EXERCISES TO TONE YOUR THIGHS THAT YOU CAN DO AT HOME

Toning your thighs doesn’t always require a gym membership or fancy equipment. With the right exercises and a little dedication, you can achieve strong and sculpted legs right in the comfort of your own home.

In this article, we will explore a range of effective thigh-toning exercises that you can easily incorporate into your home workout routine.

Get ready to feel the burn and see the results as you work towards toned and shapely thighs.

Squats

• Stand with your feet slightly wider than shoulder width apart and your chest raised.
• Extend your hands in front to help maintain balance.
• Start by sitting down and then get up as if you were sitting in an imaginary chair. Keep your face and head facing forward.
• Lower your body down, so that your thighs are parallel to the floor. Put all your weight on your heels. Keep your body tense and push your body up through your heels to return to the starting position.
• Do 12 repetitions.

Plank with hip twist

• Lie on the floor, face down.
• Place your arms so that your shoulders are directly over your elbows, with your wrists aligned with your elbows in a straight line.
• Contract your abdominal muscles and glutes (the muscles that make up the buttocks) and turn your hips to the side trying to get closer to the ground. Then return to the starting position.
• Make the turn to the other side and return to the starting position. This is a repeat.
• Do 12 repetitions.

Glute Bridge

• Lie on your back with your knees bent and your feet flat on the ground.
• Lift your hips off the ground so that your body forms a straight line from your shoulders to your knees.
• Pause when you’re in that position and then slowly lower your body to the ground.
• Do 2 series of 12 seconds.

Walking lunges

• First of all, you must stand with your feet shoulder-width apart and your hands at chest height.
• Next, he steps forward with one leg and bends his knees until his back knee almost touches the ground.
• Return to the initial position having advanced that step you have taken forward.
• Next, do the same with the other leg. Always moving forward.
• Count 20 steps alternating both legs.

Clamshells

• Lie on your right side with your arm extended along the mat and your head relaxed on your arm. Bend both knees and bring them slightly forward to align your feet with your buttocks, making sure that your hips are stacked and that you maintain a small space between your waist and the floor. This is the initial position.
• Inhale.
• Exhale. Keeping your feet together, engage your right glute to raise your right knee toward the ceiling, making sure to maintain waist-distance from the floor.
• Inhale. Lower your right knee to return to the starting position.
• Complete 10 reps on the same side before completing the remaining reps on the other side.

Leg flapping

• Lie on your back with your head and back relaxed on the floor and your arms behind your head.
• Then tighten your abs and keep your legs straight and raised about 15 centimeters from the ground and then you have to start the movement by lifting your left leg as high as you can. And then you have to lower it while raising your right leg. You must do it quickly, with a scissor movement.
• Each movement of both legs is considered one repetition.
• Repeat 15 times.

Seated Lunges

• Sit on the mat with your legs bent, relax your elbows and hold your hands.
• From this position slowly turn to the right, while touching the ground near the hips, then return to the center and continue with the left to complete one repetition.
• Remember that the movement is not large and must come from the rotation of the trunk. He tries to keep the abdomen contracted at all times and for this movement to be performed in a more controlled way.
• Do 30 repetitions.