Squats are a compound exercise that targets multiple muscle groups, including the thighs. Stand with your feet shoulder-width apart, lower your body as if sitting back into a chair, and return to the starting position. Repeat 3 x 10 times.
Lunges primarily target your quadriceps and hamstrings. Start by taking a step forward with one leg, lowering your body until both knees are bent at a 90-degree angle, and then pushing back up to the starting position. Alternate legs and repeat.
Step-ups engage the muscles of your thighs and glutes. Using a sturdy step or bench, step up with one foot, driving through the heel, and bring the other foot up. Repeat with the other leg after descending. Continue for 5 minutes.
The leg press is an effective exercise for targeting the thighs. Sit on the leg press machine with your feet on the platform, push the platform away by extending your knees, and then return to the starting position. Adjust the weight according to your fitness level.
Wall sits are an isometric exercise that primarily targets the quadriceps. Lean against a wall with your back flat and slide down until your thighs are parallel to the ground as if sitting in an imaginary chair.
Plie squats specifically target the inner thighs. Stand with your feet wider than shoulder-width apart, and toes turned out at an angle. Lower your body by bending your knees and pushing your hips back, then return to the starting position.
Hamstring curls can be done using a machine or resistance bands. While lying face down, bend your knees and bring your heels towards your glutes. Gradually lower your legs back down and repeat.
Cycling is an excellent cardiovascular exercise that also works the muscles of the thighs. Whether on a stationary bike or outdoors, cycling engages the quadriceps, hamstrings, and glutes, helping to tone and strengthen your thighs.
The bridge exercise tones your thighs, hips, core and butt. Lie on your back, bend your knees, lift your hip off the floor, and keep it in line with your knees and shoulders. Hold the position and deeply inhale and exhale thrice.
Lie on your side with your legs straight. Lift the top leg as high as you can, keeping it straight. Lower the leg back down with control. Repeat.