Thigh workouts are great because they target your quadriceps, hamstrings, and adductor muscles. If you have flabby thighs, even though you’re slim (with hidden fat), or as a bigger person, adding some thigh workout to your routine can help. These thigh workouts can be done anywhere, or at least most of them can. So long you’re on a clean surface, and wearing comfortable clothing, you can do them.
However, you can’t spot reduce fat, if your thighs are big due to your weight or body composition, you will need to lose fat overall. But there is something I refer to as a loophole. Since spot fat reduction is considered not possible, spot toning can be a good way to decrease the flabbiness of your thighs. You can build muscle mass in your thigh muscles and increase muscle definition and tone
Key takeaway
It is possible to tone your thighs if they’re too wobbly or flabby for your liking. You can try workouts such as walking, inner thigh exercises, and outer thigh exercises at home or even in your bedroom without anyone knowing. They’re effective and can give noticeable results in weeks of training.
9 Flabby thighs workouts that can help tone your thighs
1 . Wide stance squats
To do it correctly, stand with your legs apart, wider than your shoulder width, then go downwards, as if you want to sit down and start to lower your butt. Your knees should point out, but they also have to be in line with your feet. This is how you know you’re doing it right. So, deep as low as you can, pause in that position for 5 seconds or more and return to your normal position. Do these 12 sets for 2 or 3 reps, depending on how much you can do, but don’t overwork yourself.
This form of workout is going to help you focus on your quads and hamstrings, and it can also help strengthen your hip muscles, lower back, glutes, and abs. It’s quite effective, and can be done in most places, such as your office, classroom, bathroom, bedroom, kitchen, etc. But you have to make sure you’re doing it correctly, because your form is very important when it comes to exercising. If you don’t do exercises correctly, you stand a chance of injuring yourself, which is not bad. So, make sure you do them correctly
2 . Scissor kicks
They’re not only going to tone and shapen your things, but are also going to do some work on your abs. It’s like you’re getting to work other parts of your body, even though your thighs are your priorities.
Firstly lie on your back with your palms facing flat on the floor, and your legs stretched out. The raise your legs off the floor, one leg should be a bit higher in the air. For example, if you choose to start with your left leg, make sure it’s higher than your right leg whilst in air. There should be a 45- degree angle between for a better position. Then you start switching your legs in the air as if they’re scissors trying to cut a piece of paper. You can do this for 20 seconds per a rep of 3. But remember that you can do more if you can and want to.
3 . Star jumps
To do this exercise, stand straight with your feet together and your hands on your hips. Also, don’t forget that your toes that your toes should point forward and sideways. Then, bend your knees and jump straight up, all while you extend your legs to the sides and your arms above your head. You’re supposed to look like a 5 pointed star ⭐️, with your legs, arms, and head forming its five points. You can jump 15 times for 3 reps which is 15 jumps per rep, so you’ll be jumping 45 times in total.
Star jumps are a bit similar to jumping jacks, only that your legs don’t stay on the floor but in air. You will be surprised that jumping up and down can make a huge impact on your flabby thighs. Additionally, it’s great for your heart health as it gets your heart rate up, and tones the whole body.
4 . Lateral lunges
This one works on both inner and outer thighs, including flabby thighs. You also get to tone your glutes and tighten hips.
To this exercise, stand straight with your legs apart, and take your right leg and move it a few inches from your left leg. Or your left leg away from your right leg, any leg you choose to start with is fine. Squat as low as you can, and at the same time straighten your left leg. It’s like you’re trying to rest on it your right leg, which will end up elongating your left leg. You can do this 15 times on each leg for 3 reps.
5 . Standing side leg raise
A standing side leg raise helps strengthen the muscles in your outer thighs, hips, and backside. This exercise can also help improve hip flexibility due to its ability improve the range of motion in your hips and improve your stability.
Start by standing up straight with your feet together, and your hands on your hips. Then you slowly lift your right leg straight out to the side, pause then slowly return your legs. Keep your hips even throughout. Do this 10 to 12 times on your right leg and do the same on your left leg. You can do 3 reps per leg. Rest for 40 to 60 seconds, between sets or after a complete rep. If it’s too hard to balance yourself, you can hold on to wall or a chair for support.
And as time goes by you wouldn’t need help to balance, cause you’d be a pro by then!
6 . Sumo squats
Sumo squats target the glutes by helping them get stronger and rounder. As you take a wider stance and deeper range of motion, your flexibility and mobility will improve. What’s more, your legs are going to get stronger, which will also work on your flabby thighs. And help you tone them and reduce the flabbiness. It will also help improve your balance and flexibility, and is easier on the knees compared to traditional squats. Overall, sumo squats are a great package, and it is highly recommended to add, and maintain in your workout routine.
So how do you do them? Firstly, stand with feet wider than shoulder-width apart, and your toes pointing outwards. Make sure they’re pointing 45- 60 degrees. Slowly lower your body by descending into a squat, keeping your weight in heels, until your thighs are parallel or slightly parallel to the ground. Then you pause when you go down, and return to standing position. Aim for 3 sets of 8-12
7 . Step-Ups
It is a cool exercise that strengthens your legs, glutes, and improves your overall fitness. You get stronger legs because it works quadriceps, hamstrings and calves. It targets your glutes, so doing them lifts and tones your butt. Step-ups also improve your balance and coordination, gives you a good cardio sesh, and makes you feel better. Additionally, it is an exercise that mimics daily activities like claiming stairs or getting up from a chair.
To do this exercise, get yourself a sturdy chair, bench or step. Stand in front of it with one foot. Step unto the chair with one foot, then bring your other foot to meet it. Step back down to your starting position, and alternate your legs with each rep. You can do this for 1 minute, rest for 10 seconds and repeat this 3 to 4 times in your workout session.
8 . Squats
We’re not going to leave this one out of the equation. Squats is one of the best exercises you can do, it works on your legs, glutes and core muscles. There is no glutes workout without squats, like seriously you just have to include them sooner or later.
To do a squat, start by standing with your feet shoulder width apart, then slowly lower your body down to a seated position, while keeping your back straight, and weight on your heels. Then you push through your heels to return to standing, squeezing your glutes at the top. Remember that as you squat you need to focus on keeping your knees behind your toes, and your weight must be shared on both feet. Try to lower down until your things are parallel to the ground. But if you can’t go that low, don’t worry, with time and practice you’ll get stronger and more flexible.
If you have a high weight, don’t try to go too low so you don’t risk injuring yourself.
9 . Donkey kicks
Start on your hands and knees( like a baby on the floor). Lift one leg up and back, while keeping your knee bent at a 90 degree angle. You got to make sure your foot is flexed, with your toes pointing towards your head. Slowly lift your leg up towards the ceiling, squeezing your glutes at the top, then lower it back down without touching the ground. Then you do the same with your other leg. You can do 10 to 15 sets for 3 reps.
Donkey kicks are great for targeting the hamstrings and glutes by toning them. They can also improve your posture, balance, and overall lower body strength. Which can help reduce thigh flabbiness and improve the muscles in your legs. In addition, they can also help alleviate back pain by targeting the muscles that support the spine. What’s more they’re great for people of all fitness levels, so if you’re a beginner you can do it.
Other exercise options for flabby thighs
- Brisk walking 30 minutes to an hour a day
- Power walking 30 minuets to an hour
- Long walks
- Fire hydrants 12 sets per rep (do 3 reps)
- Hip thrusts 12 sets per rep (2 to 3 reps)
- Lunges 10 sets for 3 reps
- Stair climbing (15 to 20 mins a day)
- Reverse lunges ( 10 times for 4 reps)
- Jump squat (7-10 sets for 4 reps). This one is on the harder side so just go as far as you can.
- Standing leg circles (1 min for 5 reps) then repeat on the other leg.
- High knees
- Back leg lift do it for 20 seconds for 5 reps
- Squat kicks 1 minute each leg
You can add weights if you feel comfortable with it, but remember to start small and move up. Also, don’t rush each exercise, doing them slowly and taking pauses will make the most effect.
Doing thigh workouts for flabby thighs as a beginner
Thigh workouts can be done by most people, regardless of your fitness level. Unlike some other type of exercises, which require more energy, experience, and strength. Most people can attempt thigh workouts because they aren’t always strenuous, and you can determine the level of intensity you want. Not that everyone can finish a thigh workout like a piece of cake, given that being new to any kind of exercise can take a toll on you. It just depends on the intensity of the workout, because some are higher than others.
Calorie deficit and flabby thighs
Being in a calorie deficit can help you lose fat overall and build muscle. But sometimes your goal may not be to lose weight, but still want to tone your legs. So if you’re in that position, you don’t have to be in a deficit, just try to maintain your diet. However, you might need to make changes in your diet if you’re eating certain things. Foods like sugary beverages, buiscuit, sweets, cookies, white bread, and so on, should be eaten less frequently. And sometimes, not at all. So that your thigh toning goals can be achieved, and your efforts won’t be wasted.
In that case of someone who has excess weight, it would be best to go into a deficit. So you can lose weight, and tone your thighs quicker. Also for health reasons, carrying excess weight puts you at risk for health problems like diabetes, heart disease, and joint problems. You can start small by making some minor changes in your diet, and move from there. Start eating healthy foods more often, and less of the high calorie foods.
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