The thigh muscles include the adductors, located on the inner thighs, and the abductors, located on the outside of the upper legs. The quadriceps are located on the front of the legs and the hamstrings are on the back of the thighs. Spot reduction, or trying to reduce fat and tone muscle in one area, is not an effective way to approach exercise. Focus on overall body-weight loss while incorporating thigh exercises into biweekly strength-training sessions. Strong muscles will become more evident after weight loss, contributing to slim and taut thighs. Always consult with your doctor before starting a new exercise program.

Cardio and Strength Training

Cardiovascular exercise increases heart rate, leading to caloric expenditure and weight loss. The 2008 Physical Activity Guidelines for Adults recommends doing at least two-and-a-half hours of moderately-intense cardio and two full-body strength-training sessions each week. Recumbent biking, incline walking, running, swimming and dancing are all cardio exercises that challenge and tone the legs. Full-body strength-training sessions focus on all the major muscle groups in the body and should include eight to 10 exercises. Exercises include dumbbell front squats, bent-knee pushups, front planks, Superman exercises, seated dumbbell bicep curls, body-weight dips, seated dumbbell presses and glute bridges.


Healthy eating promotes weight loss. recommends choosing a diet that emphasizes nutritional balance, dietary flexibility, realistic weight loss goals and enjoyable foods. A healthy diet includes whole grains, protein, heart-friendly fats, fruits and vegetables. One pound contains 3,500 calories. Eat 250 calories less each day and burn 250 calories during daily exercise to lose about 1 pound per week. Healthy weight loss is 1 to 2 pounds each week. Talk to your doctor before starting a new diet.

Side-lying Leg Lift

Side-lying leg lifts help transform inner thigh fat into muscle. Lie on your left side, bend your right leg and put your right foot on the ground in front of your left leg. Prop your left elbow on the ground and rest your head on your left hand. Point your toes and lift your left leg 3 inches off the ground. Lower your leg to the ground, stopping right before it contacts the ground. Continue until your left thigh burns. Roll over and repeat the exercise with your right leg.

Balance Lunge

Balance lunges strengthen and tighten the thighs. Stand up straight, place your feet hip-width apart and bend your knees slightly. Step your right foot forward 24 inches and stack your knee over your ankle. Lift onto the toes of your left foot, straighten your back and tighten your abdominal muscles. Lower your left knee toward the floor while bending your right leg 90 degrees. Push through your right heel, stand up and lift your left knee in front of your left hip. Hold for three seconds and return your foot to the starting position. Complete a number of repetitions that challenges your thighs and switch legs. Hold weights to increase difficulty.

Pick-Up Squat

"Fitness Magazine" recommends doing the pick-up squat to tone the thighs. Hold a dumbbell or weighted object in each hand and stand up. Position your feet shoulder-width apart and bend your knees slightly. Pull your shoulder blades down and together while lifting your chest. Stick your hips out behind you and lower them 90 degrees. Place the dumbbells on the ground, outside of your feet. Push through your heels and stand up. Squat, pick up the weights and stand up. Repeat until you feel a burning in your thighs or legs.

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