Thigh Workouts

Men and women when they are gaining weight tend to gain weight in their abdomen, waist, chest and thighs regions first. Losing weight from the thigh region is difficult but not impossible, and with effective exercises you can easily get rid of this fat. There are many thigh exercises, but lunges and squats are the most effective ones and the classic ones. By following some cardio exercises, then lunges and squats and stretching exercises for thighs, you can easily get rid of the thigh fat and tone them up.

Thinking, how to lose thigh fat? First of all before you do any lunges and squats exercise cardio exercise of 20-30 minutes will help you to get rid of the overall fat, but some specific cardio exercises especially focus on lower body fat. Do a running jogging workout for 30 minutes, in two set of 15 minutes and take 2 minutes break between each set. After cardio take two minutes break and sip a little water and then do the following exercises.

Squats
Squats are one of the best thigh workouts for women and men, and you can perform them without any equipment or with a barbell or dumbbells. Here are various variations of squats, perform 20 reps of 2 set when performing any exercise.

• To do the basic regular squat without any equipment use this squats technique, stand straight at shoulder width distance, and keep your back arched and chest up, then slowly lower your body, and bend your knees as if you are sitting, then slowly go up and repeat. This is the regular squat that will help to tone up and gradual weight loss.
• To add more intensity to the workout hold a light dumbbell in each hand, for faster weight loss.
• To build mass you can consider doing barbell squat. Also you can use these squat variations as fat burning exercises for thighs.
• To use squats as inner thigh workout, place your feet wider than the shoulder and then perform the squats.
• If you want low intensity, then keep a chair and perform the squats.

Lunges
Lunges exercises are other best workouts for thighs. Here are various variations of the lunges exercises.

• Thinking, how to do lunges? For the basic forward lunge, stand at shoulder width apart and step with your right foot in front, and lower your body. Make sure both your legs are parallel to the floor when you are going down. Then step back, and repeat with the other leg. This will help in gradual weight loss and toning up of thighs and calves.
• To add more intensity for faster weight loss, do dumbbell lunges.
• For added intensity to increase bulk use a barbell while performing lunges.
• You can also do reverse lunge or side lunges by stepping back or sideways, to add variation to your lunges workout.

Stretching Exercises
After strength training to cool down and improve flexibility of your muscle and joints, use stretching exercises. Here are three thigh stretches. Hold each position for a reverse count of 10 seconds.

• For exercises for inner thighs, lie down on the floor and slowly bring one knee your torso and hold the bend leg with your hands. Release and repeat for the other leg.
• Stand near a bar, or hold a sturdy chair, and lift one bend leg and bring your foot as close to the back as possible, hold. Then release and repeat for the other leg. This is one of the best full leg stretch.
• Another good leg workout routine stretching exercise is to lie down on the floor. Then place one leg over the thigh of the other, then hold the leg on the floor with your hands, and bring both the legs close to the torso and hold. Then switch sides and repeat. These are excellent excises for inner thigh.

Other Workouts

Given above were the most effective thigh exercises, here is a list of more exercises which help to target the thigh muscles region.

• Snatch
• Hack Squat
• One Legged Smith Split Squat
• Deadlift Workout
• Leg Extension
• Ski Squats
• Bridge
• Lying Abduction
• Lying Adduction
• Thigh Abduction on Machine
• Thigh Adduction on Machine
• Wall Squat with Balls
• Seated Split Stretch
• Leg Lifting
• Ski Jumps
• Heel Drops with Leg Extensions
• Step Ups
• Sumo Squats
• Power Clean
• Cable Bent Leg Deadlift
• Squats with Elastic Band
• Leg Press on Machine
• Multi-directional Lunges
• Dumbbell Sumo Squats
• Sit Ups
• Indian Sit Ups
• Plies
• One Leg Balance Squat
• Tuck Jump
• Superman
• Jumping Jacks
• Mountain Climber Exercise

These were the various thigh muscle workouts which you can do at home, and some which you can perform at gym using barbell or dumbbell. So, make a routine using the above exercises, and soon you will have great looking thighs.