Slimmer Hips and Thighs – We Show You How to Tone Up These Vital Body Parts at the Gym.
Besides making smart nutrition choices, you may wonder what workout options you have to tone areas of your body to get slimmer hips and thighs. Many people choose effective exercises, such as leg extensions or squats, to tone the overall thigh area. However, there are specific exercises to tone thighs that can also help you effectively target your hips and inner and outer thighs.
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If you’ve been looking for specific exercises to help improve the look and shape of your hips and thighs, this feature is for you. We’ve chosen what we consider to be some of the most effective hip and thigh toning exercises and put them into a convenient downloadable workout routine you can take with you to the gym. Track your progress with a workout log to monitor your progress and follow a sensible eating plan to achieve your goals of looking great. Before you know it, you’ll be ready to show off your fantastic new figure.
Additional Hip and Thigh Toning Exercise Info:
- Some types of cardio, such as stair climbing, in-line skating and the elliptical machine, are not only effective, but are a great way to get in cardio while toning your hips and thighs.
- Remember that burning calories can help reduce bodyfat and accentuate the shape of your figure. Find out what intensity level you should train at to burn optimal calories with our activity calculator.
- We took an online poll that asked, “What is your favorite body part to tone?” Legs/butt ranked first, with almost 37 percent choosing this area as their favorite. Obviously, you’re not alone in your quest for a drop-dead set of hips and toned thighs.
Cable Leg Adduction
| Muscle Worked Thighs (outer) or tensor fasciae latae, butt or gluteus minimus/medius |
| Position & Movement Stand beside a low-cable pulley machine and place your foot through a looping cable attachment. With the outer leg crossed over the other to ensure a good stretch, slowly pull the weight outward by moving your leg laterally. Move your leg until it is pointing outward to about a 15-degree angle, hold for a count of two, and then slowly let the weight pull your leg back to the starting position. Switch legs upon completing the set. |
| Tip Ensure your inside foot is placed far enough back to enable the cable to pass in front of your leg. |
Cable leg Adduction
| Muscle Worked Thighs (inner) hip adductors, and gracilis, butt (lower) or gluteus maximus |
| Position & Movement Stand beside a low-cable pulley machine and place your foot through a looping cable attachment. Slowly pull the weight inward by moving your leg laterally. Move your leg until it is pointing to about a 5-degree angle (or as much as you can comfortably bring it in), hold for a count of two, and then slowly let the weight pull your leg back to the starting position. Switch legs upon completing the set. |
| Tip It may help you to hold onto a stable object when doing this exercise, as your center of gravity will shift as you perform the movement. |
Seated Leg Adduction
| Muscle Worked Thighs (inner), hip adductors and gracilis |
| Position & Movement Sit in an adductor machine and place your legs in the leg rests. Bring your legs together until the pads touch each other on the insides of your thighs. Return the weights back to the starting position in a controlled manner. |
| Tip When you are returning the weights back to the starting position, remember to do so at a very slow pace. This exercise can go a long way toward firming up your inner thighs. |
Single Dumbbell (Plié) Squats
| Muscle Worked Thighs (back) or hamstrings, butt or gluteus maximus or minimus, thighs (front) or quadriceps |
| Position & Movement Stand with your feet wider than shoulder-width apart, with your toes pointed on an angle outwards. Hold a dumbbell and let it hang in front of you. Keep your torso upright while moving downward, as if you were lowering yourself into a chair, until your thighs are nearly parallel with the floor. |
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Tip If you don’t have time to make it to the gym, this is a great exercise that can easily be done at home with an object like a jug of water. |
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