Getting rid of "thunder thighs" requires a combination of strength and aerobic exercises that target this area. The exercises can be done with just your body weight or you can add weights to increase resistance.
- Perform the squat exercise
Stand with your feet slightly wider than shoulder width, and bend at the knees. Be sure not to lean forward excessively, and keep the weight balanced on your feet with your heel on the ground. Ideally, you should lower yourself until your hip crease is below your knee. It may take practice to gain this full range of motion. Once you reach the bottom of the squat, pause for a second and press back up through your heels until you return to your starting position. If you have a difficult time maintaining your balance, perform this exercise against a wall.
- Perform the lunge exercise
Begin with your feet around shoulder width apart. Step one leg forward, and bend the knee of that leg until your knee is at a 90 degree angle. Drop the knee of your back leg until it is close to making contact with the ground. Press through the foot of the front leg until you return to standing and step back to your starting position.
- Perform cardiovascular and aerobic exercise
Begin with basic exercises, such as running or taking a brisk walk. Perform three or four 20 to 45 minute sessions per week. If you have trouble with the weight-bearing aspect of running or walking, you may try a stationary bike or swimming.