Thighs can look flabby due to excess fat and lack of muscle tone. If you have one or the other in your thigh or calf areas, it can leave you feeling too self-conscious to wear clothes that reveal your thighs. You can go from having flabby thighs to thin, toned thighs by participating in aerobic exercise, eating a healthy diet and toning muscle with strength training exercises. According to Mayo Clinic, a healthy diet and good exercise habits are the key to successful weight loss that will help you slim and tone your thighs.

exercises-to-reduce-flabby-thighs

Because of the aging process, you lose both muscle mass and bone density over time, so you have to work hard to counter the natural effects of years passing. Your inner thighs are responsible for drawing your leg in toward your body and help to stabilize your hips when you walk or run. Toning your inner thighs via exercise will not only improve your balance but also help you to maintain a shapely appearance.

1. Sumo Squat with Kettle Bell:

sumo-squat-with-kettle-bell1

How to Do:

  • Point your feet to 45 degrees away from your body.
  • Holding the kettle bell in front of you (arms should not be flexed), with your core engaged and your back kept straight, bend your knees and send your hips backwards, lowering your body and the kettle bell as far as you can without compromising your posture.
  • Try to get the weight all the way to the ground without actually touching it.
  • Rise back to your starting stance, squeezing your butt at the top of the movement. That’s one rep.
  • Aim for 4 sets and 15 reps.

2. Cossack Squat:

cossack-squat2

How To Do:

  • Stand with your feet wider than the distance between your shoulders and the arms relaxed by the sides.
  • Squat as much as you can to the left side, but keep the right leg as straight as possible.
  • Try and lean the torso forward in order to maintain balance.
  • Extend the arms straight out from the shoulders.
  • Return to the starting position and perform the routine on the other side to complete one full rep.
  • Do 3-4 sets of 8-12 reps each.

3. Shifting Side Lunge:

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How To Do:

  • Stand normally with feet together, and holding the dumbbells by your side.
  • Take the right foot wide out, and lower into a side lunge, keeping the dumbbells on either side of your left foot.
  • Bend the left knee with maintaining the position, but shifting the weight to both legs and lowers into a wide squat, reaching for the floor in front of you.
  • Now, extend the alternate leg for side lunge, and perform the same that you did with your right leg.
  • Bring both legs together and stand up for the rep. See the above image.

4. Figure Eights:

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How To Do:

  • Lie on your back like you’re about to do a crunch.
  • Put your arms underneath your butt, your legs straight out above the ground, and keep your toes pointed.
  • Pretend you’re drawing half circles with your toes. Smaller circles are easier.
  • To increase difficulty, widen the size of the circle.

5. Clams with Band:

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How To Do:

  • Lie on your side on the floor with your legs together, knees bent and with your head, shoulders, bottom and heels touching the floor.
  • Open your top knee towards the roof to full rotation while keeping the heels connected.
  • Repeat up and down for one minute.
  • Repeat the exercise but begin with both heels lifted to the level of your top hip for one minute.

6. Frog Bend:

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How To Do:

  • Lie face up with legs extended over hips, feet flexed, and heels together and toes turned out.
  • Gradually bend the knees out to the sides and then straighten it.
  • Use your inner thigh muscles to control the movement.
  • Target 3 sets of 12 repetitions.

7. Squeeze and Lift:

squeeze-and-lift7

How To Do:

  • Keep a small soft ball between your ankles and lie down on the floor on the right side.
  • Support your head with the right hand, by bending it.
  • Keep the left hand bended in front of the chest in order to stabilize the body.
  • Squeeze your inner thighs to secure the ball between the ankles and lengthen your legs and lift the legs 6 inches in the air, keeping the ball between the ankles.
  • Hold it for a count of 5 and lower down slowly.
  • Do 10 reps and repeat on the other side.

8. Stability Ball Leg Lifts:

stability-ball-leg-lifts8

How To Do:

  • Lie on your side with your arms kept crossed in front of your body, and a stability ball placed your feet.
  • Gently lift the ball up towards the ceiling using your hips and butt and then return to the starting position.
  • This makes 1 repetition. Complete 3 sets of 15 repetitions.
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Thighs can look flabby due to excess fat and lack of muscle tone. If you have one or the other in your thigh or calf areas, it can leave you feeling too self-conscious to wear clothes that reveal your thighs. You can go from having flabby thighs to thin,...