Squats are good for toning your inner thighs

Tight, slim, perfectly shaped: 7 simple exercises for the thighs

Video workout: With these exercises you will get toned thighs

Video by Julia Windhövel

Too chubby, too wobbly, too dumpy: There are a number of reasons why we are at war with our thighs. The good news: it is our free choice to end this war! Either by accepting our legs as they are. Or by getting our thighs into better shape with a few specific exercises.

If you choose the latter, you should definitely read on. With just 3 x 20 minutes of leg training per week you can strengthen your thigh muscles and thus tone your legs! 20 minutes ... This is roughly how long it takes to do the following seven thigh exercises. Both the inside and the outside of the legs are trained. The best thing about our fitness program for the legs: You can easily do it at home!

Boost fat burning:

If you want to get your leg muscles really in shape, you should do endurance training in addition to these exercises, for example go jogging or regularly climb the stairmaster. This not only keeps you fit, but also burns a lot of fat, so that the newly acquired muscles come into their own.

Are you ready? Then now discover 7 simple but efficient exercises for firm, well-formed thighs!

1. Exercise for the thighs: leg balance

Balance exercises look harmless, but they are a great workout for the back of the thighs.

That's how it's done:
Tense your stomach tightly, stand up straight and look at a point on the floor. If you like, you can stretch your arms out to the side to make your balance easier. From this position, shift your weight onto your right leg, find a firm footing and carefully remove your left foot from the floor. Lie on your right knee and stretch your leg forward 15 times without putting your foot down on the floor.

> 3 sets of 15 repetitions per side

Variant: If the leg is stretched to the side, the inner thighs can also be trained with this exercise.

Reading tip:Lose weight on the thighs: even more exercises for slim legs

2. Exercise for the thighs: lunges

This exercise needs to burn your buttocks and the front of your thighs properly!

That's how it's done:
Tense your stomach firmly, your back is straight. Take a large lunge forward with your left leg. Make sure that the knee is level with the heel and does not protrude over the toes. Go deep with your right leg. Come back to the starting position and take a large lunge forward with your right leg.

> 3 sets of 15 repetitions per leg

Variant: It gets more strenuous when a dumbbell is put in each hand to train the biceps at the same time. In addition, the lunges can be jumped. You should only do this variant if you have no knee problems.

Do you want to burn even more calories? You can find suitable dumbbells here on Amazon *

3. Exercise for the thighs: squats

Squats are actually simple squats that our grandpa had to do while exercising. But because the exercise is so effective for shaping the buttocks and thighs, the name has just been modernized a bit and it's already: go deeper! Buttocks and legs must burn!

That's how it's done:
The legs are hip-width apart, stand upright, tense the stomach tightly. Stretch your arms straight forward at shoulder height and now bend your knees. Push your bottom back as if you were sitting on an imaginary chair. Rock briefly three times at the lowest point, then come up again.

> 3 sets of 15 reps

Variant: If the inner thighs are to be trained, the legs are simply made wider for this exercise so that the feet and thighs point outwards.

Tip: With a Theraband you can intensify this thigh exercise. Simply stand up straight with your feet closed and wrap the Theraband around your legs above the knees and knot. Then stand hip-width apart and do the squats.

There is a good Theraband here on Amazon *

4. Exercise for the thighs: Rear leg extension

Perfect! The buttocks are not neglected in this exercise either and are trained together with the back of the thighs.

Try it too: 6 buttocks exercises for a firm bum

That's how it's done:
Kneel on the floor and stand on four feet. Make sure your knees are below your hips and your hands are below your shoulders.

Tense your stomach tightly and slowly lift your left leg - stretched out - upwards. Tighten the thigh muscles tightly and circle the leg at the highest point 20 times in small movements.

> 3 sets of 20 repetitions per leg

Variant: To make the exercise more difficult, you can put on foot weights or raise the opposite arm.

5. Exercise for the thighs: Side leg raises

Many women not only want to tighten the front and back of their thighs, but also want to slim the inside. It works with this exercise.

That's how it's done:
Lie comfortably on your right side so that your right forearm and right leg hold your body. It should form a straight line.

Tense the stomach, detach the left leg from the right and slowly - only with the strength of the leg muscles - raise and lower.

> 3 sets of 20 repetitions per side

Variant: If you like, you can put on foot weights again. Instead of raising and lowering the leg, small circles can be drawn at the highest point.

Here you can get foot weights cheaply at Amazon *

6. Exercise for the thighs: leg cruiser

Video: Abs, legs and buttocks workout: The perfect training for all problem areas

Video by Aischa Butt

This exercise also works the muscles in the inner thighs.

That's how it's done:
Sit on the floor and lean your upper body back. He is supported by the forearms that are lying straight on.

Elevate your legs at an angle so that your calves are parallel to the floor. The abdomen is tightly tensed. From this position, the legs are crossed in quick movements - but powerfully and purposefully - for 15 seconds.

> 3 sets of 15 seconds each

Variant: In order to train the abdominal muscles, the legs can be stretched forward at an angle or you do not support the upper body with the forearms, but hold it off the floor with the strength of the abdominal muscles.

Read also: The best exercises for a flat stomach - no sit-ups at all!

7. Exercise for the thighs: Side leg raises for the inside

Depending on how you lie, you can train the inside or the outside of the thighs on your side. This exercise is great for the inside.

That's how it's done:
Lie on your right side with your right arm supporting your head. Place your left leg bent forward over your right. The right leg is straight and an extension of the upper body. The tips of the feet are drawn in and then the leg is slowly and forcefully lifted a few centimeters from the floor and then lowered again.

> 3 sets of 15 repetitions per side

Variant: Instead of just pushing the leg up and down, small circles can be drawn at the highest point.

Note at the end: An active lifestyle with a balanced diet and plenty of exercise is still the best way to stay fit and achieve or maintain a healthy weight.

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