Thigh Exercises

To tone and firm your upper legs

The thigh exercises provided on this page will help you tone and firm your upper legs in the comfort of your own home.

No gym or special equipment necessary.

All you need is a chair with a high back, ankle weights and motivaton.

Muscles at work: Gluteous maximus, hamstrings. Tones and firms butt and the back of your thighs.

• Start with standing about a foot and a half behind a chair and hold on to the chair back with both hands.
• Lean your upper body forward so it's at 45 degree angle.
• Slowly lift your right leg behind you until it's in line with your upper body.
• Hold it up for couple seconds and slowly lower it down.
• Repeat 10-15 times with the same leg
• Switch legs and repeat with the left leg.
• Do 2 more sets if able

Muscles at work: Quadriceps. Tones and firms the front of your thighs.

• Sit on a chair making sure your feet barely touch the floor.
• Keep your knees and feet shoulder width apart.
• Raise your right leg until straight. Keep your toes flexed.
• Hold it up for couple of seconds and lower it down slowly.
• Repeat 10-15 times with the same leg.
• Switch legs and repeat with the left leg.
• Do 2 more sets if able.

Muscles at work: Hip abductors. Tones and firms the outer thighs.

• Start by standing behind your chair and hold on to the back with both hands.
• Lift your right leg to the side as high as you can without leaning your body over. Keep your leg straight while you're doing that, but do not lock the knee.
• Hold it up for a couple of seconds and slowly lower it down.
• Repeat 10-15 times with the same leg.
• Switch legs and repeat with the left leg.
• Do 2 more sets if able.

Muscles at work: Hip flexors. Tones and firms the sides of your hips.

• Stand next to the chair and place your left hand on the back for support.
• Lift your left knee in front of you until your thigh is parallel to the floor. Your knee should be bend at 90 degrees.
• Hold for a couple of seconds and lower it down.
• Repeat 10-15 times with the same leg.
• Switch legs and repeat with the left leg.
• Do 2 more sets if able.

And please do not forget that healthy diet is a very important part of any fitness routine. It gives you energy to keep active, keeps you healthy and trim.

It is recommended to consult your doctor, before starting any exercise routine, especially if you have a medical condition or are pregnant.

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