How to Tone Your Thighs

Co-authored by Tiffany Stafford, CPT

Last Updated: May 6, 2021 References Approved

Feeling like you want to make a positive change for your body? Follow these steps to get slim and muscular thighs. Even if you are in very good shape it can sometimes be difficult to have a toned body. Thighs are especially difficult because they are such a big muscle and don't often look sleek and toned. However, with some effort and diligence, you can have sleek toned thighs – all it takes is a little time.

Method 1

Method 1 of 3:

Using Resistance Training

1
Do squats. Squats are a great way to build lean muscle and tone your inner thighs. Keeping your feet shoulder-width apart bend your knees to a 90-degree angle. You can do this up against a wall or not, and keep your shoulder blades and lower back pressed up against the wall. Stay in this position for one minute, take a 30-second break, and repeat. Do about ten reps a day. ^{[1]
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2
Try squat jumps. Squat down, keeping your back as straight as possible and your eyes straight ahead. Touch the ground with your fingers. The lower you get the better, but don’t let your knees come in front of your feet. Now jump straight up, keeping your core centered beneath you. Do as many as you can, then take a one-minute break, then do three-quarters of whatever number you just did. Do exercises like this three or four times a week if you can. ^{[2]
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3
Try the curtsy lunge. Lunges are great for your thighs and target the muscles directly. Step one leg back behind and across your backside, bending the front leg 90 degrees to lower yourself closer to the floor. Keep as much weight as possible on the front leg. Return to an upright position with your feet side by side. Repeat. Do this exercise on both sides.^{[3]
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4
Do dumbbell lunges. Lunges are a great way to build muscle and burn fat. Begin by standing with your feet shoulder-width apart, with a 5-10 pound dumbbell in each hand. Step forward with one foot and make sure the front thigh is parallel with the ground. Hold this position for 10 seconds. Repeat with the other leg. Do about 20 lunges a day. This is an exercise that you can do at home if you have dumbbells available, or try it without dumbbells, which is still a really good body-weight exercise.
- If lunging with dumbbells is too difficult, try doing them without weights.
5
Use resistance bands. You can use resistance bands to tone your thighs as well. Try using resistance bands to make certain exercises hard, such as by doing leg extensions while sitting in a chair. You can loop the resistance band around the chair legs, and then loop the ends of the bands around your ankles and alternate extending your legs.
- Try doing squats with a resistance band.
6
Use the leg press machine at the gym. You probably don’t have a leg press machine available at home, but you can usually find these at a gym. This machine is great for working on your thighs and butt. Sit in the chair and choose a comfortable weight. Starting with half your body weight isn’t too ambitious, and you can move the weight up if it feels too easy. Place your legs on the rack and start with your knees at a 90-degree angle, and your ankles lined up with your knees. Now push! This exercise will lead to great results. ^{[4]
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Method 2

Method 2 of 3:

Using Cardiovascular Exercise

1
Go for a run. Running is good for your body and helps you stay fit. Running outside, such as on a trail or around the neighborhood, is great cardio and can help you achieve firmer and more muscular thighs. It will also help you shed fat which will make your thighs look even more toned. Running is good for your heart, your lungs, and even your brain. It’s a great habit to get into.
- Remember that running can be stressful on your body, especially your knees and feet. Start slowly and try to run on softer surfaces whenever possible. If you haven’t run for years try going on a ten-minute run at a comfortable pace. Don’t push yourself until you feel like you will collapse, otherwise you’ll never want to run again. Pay attention to your body.
2
Take a Zumba or kickboxing class at your local gym. The great thing about taking a class is that you have a lot of other people to support and push you. It’s much easier to stay diligent if you are working out with a lot of other people. Kickboxing is a great way to target your thighs, and you can even approach the instructor and tell him or her about your goal.
- Both Zumba and kickboxing are forms of cardio that will help burn fat and tone your thighs.
3
Go swimming. If you have access to a pool, then swimming is a great option. Trimming down in general is a great way to make your muscles look more toned. Sometimes this can work even better than just targeting a specific muscle group. The great thing about swimming is that you will work out your thighs and get your cardio workout at the same time. If you think you could shed a few pounds this is a great option.
4
Work out on the elliptical. If you go to the gym, spending about 60 to 90 minutes on the elliptical will help tone your thighs. The elliptical machine specifically targets your thighs even more than running does because of the motion of the machine.
- The stair climber is also a great option.

Method 3

Method 3 of 3:

Eating Healthy Foods

1
Keep track of your calories. Use an app or food journal to track all of the food you eat and make sure that you are within your calorie limit for the day. This will help you to be more aware of what you are eating and how many calories are in the foods you eat.
2
Eat foods that are low in fat. A big part of having toned thighs is having low body fat. That means exercising regularly and eating healthy. Load up on vegetables and greens. Choose a whole-grain cereal versus a sugary cereal. Easy dietary changes can have a huge impact on your body.
3
Ditch the sweets. Sweets won’t help you fuel up for a good workout and they end up just being empty calories. Try replacing your candy with fruit if you have a sweet tooth.
4
Drink a lot of water. Drinking water will help keep your body hydrated and cleanse your system. If you find that you are feeling hungry all the time it might just be that you are dehydrated. Drinking a lot of water will keep your body functioning properly and also stop you from overeating. ^{[5]
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5
Eat foods that are high in protein. Consuming protein, such as grilled chicken, cheese, and whole-grain bread, helps build muscle. Try to eat healthy lean meats like fish and chicken rather than steaks and hamburgers. You might think a hamburger is high and protein, but it’s also very caloric.
6
Try to incorporate more healthy carbs into your diet. Brown rice, quinoa, and barley are a lot better options than chips and salsa. ^{[6]
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Go to source} Avoid refined foods and stick to whole grains.
7
Prepare your own meals. It's a lot easier to eat healthy if you prepare your own meals. ^{[7]
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Go to source} Buy healthy ingredients at the store and you'll only be able to eat healthy meals. Stock up on vegetables along with everything else that has been mentioned.

Expert Q&A

Question

How do you get rid of jiggly thighs fast?

Tiffany Stafford, CPT
Life Coach, Personal Trainer, & Holistic Nutritionist
Tiffany Stafford is a Certified Personal Trainer, Holistic Nutritionist, and the Owner of LifeBODY Fitness, a personal training and small group training studio based in Hillsboro, Oregon. She has over 15 years of personal training and coaching experience. She specializes in wellness training, life coaching, and holistic nutrition teaching. She earned her personal training certification from the National Academy of Sports Medicine (NASM).

Tiffany Stafford, CPT

Life Coach, Personal Trainer, & Holistic Nutritionist

Expert Answer

If you don't have resistance bands, sit on the floor with your legs stretched out in front of you, then lift one of your legs as high as you can while keeping your knee locked. Lower it to about 1 inch (2.5 cm) above the floor. Repeat 15 times for each leg.
Question

Do squats tone up your thighs?

Michele Dolan
Certified Fitness Trainer
Michele Dolan is a BCRPA certified Personal Trainer in British Columbia. She has been a personal trainer and fitness instructor since 2002.

Michele Dolan

Certified Fitness Trainer

Expert Answer

Squats, especially dumbbell or barbell squats, build muscle in the quadriceps (the front of the thigh).
Question

What do you do if you can't cook your own meals?

Michele Dolan
Certified Fitness Trainer
Michele Dolan is a BCRPA certified Personal Trainer in British Columbia. She has been a personal trainer and fitness instructor since 2002.

Michele Dolan

Certified Fitness Trainer

Expert Answer

You still control what you put in your mouth. Make healthy choices about what you choose to consume. If you eat out, pick the salads without dressing and croutons, or the bouillon based soups. Choose grilled over fried, and limit breads, pasta, white rice, sweets and drinks other than water.