Ask any woman what part of her body she would change and she’ll probably tell you her thighs. Female thighs are a trouble spot for most women as women naturally store more fat in the thighs and butt area due to hormones. But, the good news is, you can slim and tone your thighs today!
Perfect Female Thighs: Exercise Motivation and Inspiration
The thighs consist of two main muscles: the quadriceps and the hamstrings. The quadriceps are a group of four muscles that help extend the knee, whereas, the hamstrings are a group of three muscles found in the back of your thighs that help flex the knees.
Women naturally have stronger quads than hamstrings and glutes. Most of the exercises we do at the gym involve working the quads, like lunges and squats. Plus, we use our quads in everyday life from walking up the stairs at work to sitting at the dinner table to walking to the corner coffee shop.
Having strong quads is a good thing. Ideally, your hamstrings-to-quadriceps strength ratio should be 2:3. If you want to slim and tone to reveal your most sexy thighs, you need to focus on working your quads and hammies three times a week.
Best Workouts for Women: Good Routines, Great Results
Unfortunately, genetics may work against you with toning your thighs. Some of us are just born with more fat cells than others, while there are other women with perfect legs naturally. Your thighs are beautiful no matter what size they are. But, they can always be toned and strong.
Losing weight, whether it’s pounds on the scale or inches around your female thighs, doesn’t happen overnight. Don’t expect to start seeing results for four to six weeks. Perfect thighs come with a healthy diet. If you really want to change your body, you need to change your diet. Skip the junk food and focus on protein, vegetables, fruit, and good fats.
How to Get the Perfect Thighs
Once you have nailed the nutrition thing, it’s time to amp up the fitness. Cardio is important. It helps burn fat. Cycling, or even indoor spinning, is a great way to tone the legs. An hour-long spin class burns anywhere between 420 to 780 calories per hour. Add in some intense climbs and those quads will be screaming!
Women with great legs know it’s important to hit the weights. Strength training, especially large muscles like the quadriceps and hamstrings, will increase your metabolism so you burn more fat even while you sleep.
Exercises to Get Beautiful, Toned Thighs
Dumbbell step-ups are a great exercise to work your muscles, burn some calories, and sculpt some of the most sexy thighs. Step-ups can be done on a flat bench, a box, or even your stairs. Stand with your hands at your side holding a dumbbell in each hand behind a bench. Place your left foot on the bench and step up on the bench by extending the hip and knee of your left leg. Use the weight of your heel to lift your right side up and onto the bench. Step down with the right leg first. Return to the starting position.
Women with great legs understand that to get perfect thighs, you need to hit every muscle from every angle. Clockwork lunges are alternative lunges that target all the muscles of the thighs, including the smaller muscles like the hip adductors. You’ll need some room for this exercise so make sure the floor is clear of tripping hazards. Start by standing with your hands on your hips. Imagine you’re in the center of a big clock. Lunge forward towards 12:00 with your right leg. Return to start. Lunge sideways towards 3:00 with your right leg. Return to start. Lunge your right foot back towards 6:00 and return to start. Switch to your left leg. Repeat the same movement pattern.
Fire Hydrant Kicks
Skip the abductor machines at the gym and try this thigh toning, but kicking exercise. Start in the all-fours position with your hands under your shoulders and knees under your hips. While keeping, your knees bent, lift your left knee out to the side as if you were a dog peeing on a fire hydrant. Pause at the top of the motion, and then return to the starting position. Complete the number of repetitions on your left side before switching to the right side.
Trainer Tip: If you’re looking for a challenge, combine the fire hydrant kick with a donkey kick. Complete your fire hydrant kick with your left leg. As you bring it back to the start position, kick your left leg back and up so it’s parallel to the floor.
Slim and sculpted female thighs are possible with a healthy diet filled with lots of protein, fresh fruit and vegetables, and thigh targeting exercises. You’ll be rocking that mini skirt in no time. Take a look at these beauties with the most sexy thighs we could find on Instagram for a little motivation to hit the gym.
1. Allahna Carman
Perfect thighs happen when you work both your quads and your hamstrings.
2. Michelle Goudie
Look at that quad definition, you should try the 30 day squat challenge that she does!
3. Nichole Freeman
Gym rat Nichole believes good nutrition is key to a healthy, toned body. We agree and we also think she has some of the most sexy thighs we’ve seen yet!
4. Kortney Olson
You can do all the squats you want, but your thighs won’t look like bodybuilder Kortney Olson unless you train for size.
5. Annabelle Hayes
Personal Trainer Annabelle Hayes says “don’t expect results if you’re not going to put in the work.”
6. Carrie Underwood
Google “women with great legs” and you’ll know doubt find Carrie.
7. Kim Kardashian
Kim knows how to show off her curvy thighs.
8. Charlotte Dujardin
Do you want thighs of steel? Try horseback riding, which requires amazing leg strength.
9. Melissa Arnot Reid
Professional mountain climber, Melissa Arnot Reid, needs strong quads to get her to the top of Mount Everest every year.
10. America Ferrera
America Ferrera completed her first triathlon to beat her inner body critic. Rock on girl!
We all want to be her.
12. Stacy Keibler
Stacy Keibler likes to keep her thighs strong with lots of hiking and walking.
13. Kristin Chenoweth
This pint size star has larger than life lungs and legs.
14. Hope Solo
Soccer players have some of the best toned thighs around. Just check out Hope Solo!
15. Sarah True
Because one sport isn’t enough, this triathlete has strong thighs from running and cycling.
16. Morghan King
Want strong female thighs? Lift heavy weights like Olympic weightlifter Morghan King.
17. Gwen Berry
Olympian Gwen Berry might throw the hammer, but she has some incredibly strong thighs to run, too.
18. Shalane Flanagan
American record holder and Olympic medalist, Shalane Flanagan uses her quads to run marathons in record times.
19. Mara Abbott
Cycling races require both physical and mental strength.
20. Serena Williams
Tennis is more than just hitting the ball across the net. You need to be able to sprint, pivot, dive for balls and have some of the most sexy thighs.
21. Simone Biles
She is the hottest athlete of 2016.
22. Jennifer Lopez
J. Lo shows off her shapely female thighs on stage.
23. Troian Bellisario
Aerial yoga allows you to get even deeper into your poses.
This pint size Colombian blonde knows how to shake it. There’s no way we could skip her on our list of women with great legs.
25. Natalie Uhling
NUFit creator and Under Armour Athlete helps millions of women reach their fitness goals every year.
26. Nicole Perry
Nicole has been helping women around the country get fit in their homes with her awesome workouts.
27. Jen Selter
The Queen of Squats knows squats are a great exercise for your glutes and your thighs.
28. Hilary Swank
This Million Dollar Baby actress is fierce in the gym and outdoors.
29. Lexi Thompson
Professional golfer, Lexi Thompson, works hard on and off the course.
30. Taylor Swift
No leg list is complete without little Tay Tay.