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Thighs rank right up there next to belly fat as “trouble spots" for most women, especially if you’re pear-shaped. As with toning any body part, you’ll need to eat right and do cardio to manage your weight. But adding in effective leg exercises is an awesome way to help you get the most out of your efforts.
Try these moves a few times a week in addition to your regular strength training program for tighter, toned thighs. I recommend walking in place first or doing another light cardio for five to 10 minutes.
These work the entire lower body — thighs, hamstrings and glutes.
Assume your squat position, then return to standing, and repeat. Use your arms to counter the motion by bringing them up and bending the elbows, as shown in the GIF above. Try to keep your legs in a 90 degree angle at the "bottom" of the squat.
This squat variation works the same muscles, but the explosiveness takes everything to the next level by working different muscle fibers.
Stand tall with your feet hip-width apart and your hands clasped behind your head. Keeping your weight on your heels, squat down until your thighs are parallel to the floor. Pause and jump as high as possible. When landing, make sure to absorb the impact by pushing your hips back and flexing your knees. Repeat immediately. Do 10 to 15 for one to three sets.
These target thighs, glutes, and hamstrings, and use your balance and core muscles, too.
Lie on the floor with feet on the ground and knees bent. Put arms over chest in an "X" position and rest your head on the ground. Raise one leg to the ceiling, knee slightly bent, and raise and lower the hips (try to keep them parallel) without moving the raised leg too much. Do this 20 times, then switch to the other side for another 20 hip-ups.
Remember to be consistent with these exercises, eat clean and get in some cardio five days a week for your best legs ever!