Effective Exercises for Fit Thighs

The thighs play a crucial role in your ability to perform a variety of basic body movements, such as lifting and walking. Largely dominated by the quadriceps muscle, the thigh also includes a variety of smaller, synergist muscles such as the sartorius, gracilis and adductor longus muscles. The American Council on Exercise recommends a variety of weightlifting and body-weight exercises for strengthening and toning muscles in the thigh. For best results, perform thigh exercises for 20 to 30 minutes two to three times a week on non-consecutive days.
Step 1
Stand with your feet shoulder-width apart and your arms resting at your sides. Lean forward slightly as you bend your knees, sitting down with your hips until your thighs are parallel to the floor. Hold the position for 3 to 5 seconds before slowly returning to a standing position, completing the body-weight squat. Perform three sets of 10 to 15 repetitions each.
Step 2
Grip a dumbbell in each hand and stand with your feet hip-width apart. Take a step forward with your right foot and bend your right knee to form a 90-degree angle between your thigh and calves. Keep your arms rested at your sides as you lower your left leg until the shin is parallel to the floor. Hold for three to five seconds before standing back up and repeating the exercise on the opposite foot until both legs have performed two to three sets of 10 to 15 repetitions each.
Step 3
Curl your hands upward while keeping your palms facing your body, so that both dumbbells rest against your shoulders. Place your feet slightly wider than shoulder-width apart and point your toes slightly outward as you bend your knees, lowering your hips until your thighs are parallel to the floor. Lean forward slightly as you drop, resting your elbows gently on your thighs to maintain balance. Return to a standing position and repeat.
Step 4
Return the dumbbells to the rack and adopt a standing position with your feet together and your back straight. Step your right leg forward 3 to 4 feet in front of you, as if you were performing a lunge. Lean your body forward as you bend your knee, forming a 90-degree angle between your calves and thighs, with your thighs perfectly parallel to the ground. Finish the Warrior Pose by forming a praying position with your hands and extending your arms straight upward in a reaching motion, arching your back gently as you fix your gaze upward. Hold for 30 to 90 seconds before returning to a standing position.