Ways & How

How to Tone Up Legs and Thighs

How to Tone Up Legs and Thighs

Mini-skirt worthy legs and thighs are often the result of some very hard work. Certainly, genetics play a role, but one can easily fall into the trap of a sedentary lifestyle that manifests in dimpled hamstrings. To achieve those toned stems you can flaunt in any bikini, there’s no need to get caught in confusing contraptions, although you can certainly benefit from them every now and then. Below are a few simple, yet proven, techniques for how to tone up legs and thighs.

  1. Perform simple chair exercises. Many exercises that tone the legs and thighs can be done using a simple chair. One such exercise is the leg raise. To do this, sit straight in the chair with your hands holding on to the side of the seat. Straighten your legs, bring your feet together, and let them rest on the ground. Slowly raise both legs off the floor, keeping them straight, until they reach the point where they are horizontal to the ground. Another chair exercise is leg rows. Stand beside the chair and hold on to it to keep your balance while swinging your outer leg back and forth.

    Then, move to the other side of the chair and repeat the same motion with the other leg. Remember to keep your legs straight while you swing.

  2. Stick with squats. Squats are a staple in the toned legs department and, despite their sheer simplicity, are surprisingly effective to tone up your stems and your lower back. One variation of the squat that is most appropriate for beginners is to stand with your back flat against a wall and your feet shoulder-width apart at least one foot away from the wall. Slowly slide down the wall until your knees form a 90° angle, and then slide back up again. A more challenging move is one that involves jumping. From a standing position, lower your upper body into a squatting position and then jump up explosively. When you land, be sure to go back to a squatting position and jump up again. A few counts of this exercise will surely give your legs and thighs a nice workout.

  3. Give the gym a go. The gym has specially designed leg extension machines that target the lower extremities like your quads and hamstrings as well as your calves and the muscles in your feet. You can also use the treadmill, elliptical trainers, and even static bicycles. Spending an hour or so on these machines will surely give your legs and thighs that much-needed exercise to tone them up. Of course, there are other gym exercises that do not involve these machines like lunges, where all you need is an appropriately heavy dumbbell and a coach to help you do the exercise properly to avoid damaging your back.

  4. Swim regularly. Some people think that, in order to effectively tone their legs and thighs, they need to only do specific exercises that target these areas. However, such is not always the case. Whole body exercises and workouts can also do great wonders for the lower extremities. Swimming is a great exercise that works the whole body—from arms to legs and everything else in between. The constant flapping of your legs makes it a great toning exercise, and the water adds resistance, which makes your legs work harder.

As with all other exercise routines, switch to new ones after two months to tone areas that may have been overlooked. Switching to new routines also keeps your body on its toes, so it continues to burn calories in your glutes, hamstrings, and quads (otherwise, you hit a plateau, and your body won’t budge). You will find your effort on how to tone up legs and thighs well-rewarded when you finally don those shorts or minis and look runway-worthy in them.


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