Contents
If you want to tone and firm up your flabby thighs, then these 10 exercises are a great place to start. Incorporating these moves into your regular workout routine can help you sculpt lean and toned legs.
In this article, you’ll find nearly 10 moves that target all areas of the flabby thighs, as well as other areas of the body. These exercises will help you get the sexy legs you’re looking for. Not only do you target the thigh and leg muscles, but it helps you tighten and flatten your entire lower body. By incorporating these moves into your workout routine, you can start to see results and work towards your ideal physique.
If you’re a beginner, start by creating a sequence of the moves below and complete three sets of 10-15 reps. This will give you a solid foundation to build upon and help you avoid injury. As you become more advanced, you can increase the intensity of your workouts by completing each move as many times as possible for 60 seconds. This will challenge your muscles and help you break through any plateaus in your progress.
Thigh Muscles Anatomy
There are several muscles that are worked when doing exercises for flabby thighs. These include:
- Quadriceps: These are the muscles on the front of your thighs, and they are responsible for extending your knees.
- Hamstrings: These are the muscles on the back of your thighs, and they are responsible for flexing your knees.
- Glutes: These are the muscles in your buttocks, and they are responsible for extending your hips.
- Adductors: These are the muscles on the inside of your thighs, and they are responsible for pulling your legs inward.
- Abductors: These are the muscles on the outside of your thighs, and they are responsible for pulling your legs outward.
- Calves: These are the muscles in the back of your lower legs, and they are responsible for extending your ankles.
Working all of these muscle groups can help tone and firm flabby thighs.
10 Topics That Might Interest You
- How To Lose Thigh Fat: Easy Steps To Get Smaller Thighs
- 10 Best Exercises To Lose Belly Fat
- How Much Calories Do I Need A Daily?
- Best Exercises to Lose Love Handles
- Learn How To Get Rid Of Arm Fat
- 7 Steps from Obese to Athletic Body
- 8 Exercises for Strong And Tight Glutes
- Aerobic Exercises First Steps to Success
- Best Exercises to Lose Weight
- 5 High-Intensity Workouts You Can Try to Get Fit Quickly
Top 10 Exercises to Shape and Strengthen Flabby Thighs
Some of the moves you can include in your workout routine to target your thighs include:
Bodyweight Sumo Squat
The bodyweight sumo squat is a variation of the traditional squat that targets the inner thighs, quads, hamstrings, and glutes. This exercise can be performed without any equipment, making it a great option for those who don’t have access to weights or a gym.
How to do:
- Stand with your feet wider than shoulder-width apart, with your toes pointing outwards at a 45-degree angle.
- Keep your chest lifted and your core engaged as you lower your body down into a squat position, bending your knees and pushing your hips back.
- Make sure your knees are tracking in line with your toes as you squat down.
- Lower your body down until your thighs are parallel to the ground.
- Hold the position for a moment, then push through your heels to stand back up to the starting position.
- Repeat for 10-15 reps, or as many as you can for 60 seconds if you’re at an advanced level.
Curtsy Squat
The curtsy squat is an effective exercise for toning and strengthening the muscles in your thighs, including the inner and outer thighs, which can be prone to flabbiness. The curtsy squat targets multiple muscle groups in the lower body, including the quads, glutes, hamstrings, and inner and outer thighs, resulting in an overall toning effect
How to do:
- Begin standing with your feet hip-width apart and your hands on your hips.
- Step your right foot diagonally behind and across your left foot, as if you were curtsying.
- Bend both knees and lower your body towards the ground, keeping your weight in your left heel.
- Keep your chest up, core engaged, and back straight throughout the movement.
- Push through your left heel and straighten your legs, bringing your right foot back to the starting position.
- Repeat the exercise on the other side, stepping your left foot behind and across your right foot.
- Repeat for 10-15 reps, or as many as you can for 60 seconds if you’re at an advanced level.
Bridge hip abduction
The bridge hip abduction is an exercise that targets the muscles in the glutes and hips, but it also engages the inner and outer thighs, making it a great exercise for reducing flabbiness in those areas.
How to do:
- Lie on your back with your knees bent and your feet flat on the ground.
- Lift your hips up towards the ceiling until your body forms a straight line from your shoulders to your knees.
- Keeping your hips lifted, lift two leg off the ground and move it out to the side, away from your body.
- Hold for a second, then bring your legs back to the starting position.
- Repeat for 10-15 reps, or as many as you can for 60 seconds if you’re at an advanced level.
Cable Hip Adduction
This exercise isolates the inner thigh muscles, allowing you to focus on strengthening and toning this specific area. The cable machine provides constant resistance throughout the movement, which can increase the effectiveness of the exercise and provide a greater challenge.
How to do:
- Set the cable machine to the appropriate weight and attach the ankle cuff to your right ankle.
- Place your right hand on the machine for support, and lift your right leg out to the side, keeping your foot flexed.
- Slowly bring your right leg across your body, crossing over your left leg, and squeezing your inner thighs together.
- Hold for a moment at the top of the movement, then slowly return your right leg to the starting position.
- Repeat for 10-15 reps, then switch sides and repeat the exercise with your left leg.
Cossack Squat
The Cossack squat is a great bodyweight exercise for targeting the muscles in the inner and outer thighs, which are often associated with flabbiness. Also, exercise requires you to move through a wide range of motion, which can improve your flexibility and mobility.
How to do:
- Stand with your feet wider than shoulder-width apart, with your toes pointing slightly outwards.
- Shift your weight to one side and squat down, keeping your knee above your foot and your other leg straight.
- Keep your back straight and your chest up as you lower your body towards the ground.
- Once you reach your lowest point, push through your heel and stand back up to the starting position.
- Repeat on the other side, shifting your weight to the opposite leg and lowering down into a squat.
- Repeat for 10-15 reps, or as many as you can for 60 seconds if you’re at an advanced level.
Cable Pull Through
The cable pull through is an effective exercise for targeting the glutes and hamstrings, as well as improving lower body strength and hip mobility. The cable pull through requires you to stabilize your body and engage your core throughout the movement, which can improve your core strength and stability.
How to do :
- Stand facing away from the cable machine with your feet shoulder-width apart and your back facing the weight stack.
- Hinge at the hips and lower your torso towards the ground, keeping your back straight and your core engaged.
- Keep your legs straight but not locked, and push your hips back as you move the rope between your legs.
- Once you feel a stretch in your hamstrings, squeeze your glutes and return to the starting position by extending your hips.
- Repeat for 10-15 reps, or as many as you can for 60 seconds if you’re at an advanced level.
ATG Split Squat
The hip adduction machine specifically targets the inner thigh muscles, which can help to tone and firm the area. The hip adduction machine can be an effective way to improve overall fitness and health, particularly when combined with other strength training and cardiovascular exercises.
How to do:
- Adjust the seat height so that your feet are comfortably on the footrests and your knees are at a 90-degree angle.
- Sit on the machine with your back against the backrest and your feet on the footrests.
- Squeeze your legs together, pushing the footrests inwards against the resistance of the machine. Exhale as you squeeze your legs together.
- Hold for a brief moment and then release the resistance, allowing your legs to return to the starting position. Inhale as you release the resistance.
Plie Dumbbell Squat
The plie dumbbell squat is a great exercise for toning and strengthening the muscles in your thighs, especially the inner thighs. This exercise engages multiple muscle groups in the lower body, including the quads, hamstrings, glutes, and calves, resulting in an overall toning effect.
How to do:
- Stand with your feet wider than shoulder-width apart, with your toes pointing outwards at a 45-degree angle.
- Hold a dumbbell in each hand, with your arms straight down by your sides.
- Engage your core, keep your chest lifted, and lower your body down into a squat position, bending your knees and pushing your hips back.
- As you squat down, raise your arms up in front of your chest, keeping your elbows straight and your palms facing each other.
- Lower your body down until your thighs are parallel to the ground, making sure your knees are tracking in line with your toes.
- Hold the position for a moment, then push through your heels to stand back up to the starting position, lowering your arms back down by your sides.
- Repeat for 10-15 reps, or as many as you can for 60 seconds if you’re at an advanced level.
Thigh Fly
The thigh fly is an exercise that targets the inner and outer thighs, making it a great exercise for reducing flabbiness in those areas. The thigh fly is a low-impact exercise, meaning it’s easy on your joints and can be a great option for those with knee or hip issues.
How to do:
- Lie on your back, position your hands next to your body.
- Lift your legs toward the ceiling, keeping them straight and simultaneously spread out to the sides.
- Slowly bring your leg back to the starting position.
- Repeat for 10-15 reps, or as many as you can for 60 seconds if you’re at an advanced level.
Foam Roller Inner Thigh
Using a foam roller to stretch the inner thigh muscles can help to reduce muscle tension and promote relaxation in the area. This can be particularly helpful for those who experience tightness or discomfort in their inner thighs.
The Bottom Line
Stay consistent with your exercise routine and diet, and be patient.
Add in some cardio exercises, such as running, cycling, or jumping jacks, to burn fat and improve overall fitness. Also it would be extremely healthy for you if you could accomplish some stretching or yoga exercises to tone and reduce your thighs as well. It helps to make your legs look slimmer and smaller. Doing these intense stretching exercises will help elongate and lengthen your leg muscles allowing you do lose even more weight in your thighs.
Follow a healthy and balanced diet that includes plenty of protein, fruits and vegetables, and whole grains. Avoid processed foods and excessive amounts of sugar and unhealthy fats. It takes time and effort to see results, but with dedication and hard work, you can achieve your goals and get rid of flabby thighs.
