Toning the thighs requires performing a combination of exercises that target the upper leg muscles and eating nutritious foods. Individuals should perform these exercises at least 5 days per week for the best and quickest results.
Beneficial exercises that help tone the thighs include squats, leg lifts, leg extensions and walking. Beginners should start slow and only do as many repetitions of each exercise as they feel comfortable with. This avoids straining the muscles and possible injury. It is important to stretch the legs before starting to warm up the muscles. Stretching after the workout cools down the muscles and prevents soreness. It is, however, normal to feel sore during the first week of exercising.
Individuals can gradually increase the number of repetitions per day as they become accustomed to the workout. Working out with a friend helps keep the person on track and stay dedicated to the workout plan. Proper nutrition helps people maintain a healthy lifestyle and benefits muscle building. People should opt for fruits, vegetables, healthy fats, complex carbohydrates, fiber, vitamins and protein rather than unhealthy diet shakes, pills or processed foods. Adding cardiovascular workouts, such as running, swimming, cycling or rowing, can help people lose weight in addition to toning the thighs.