If your worst fear is to be called “thunder thighs,” then it’s time to take action. Trimming inches off the thigh area doesn’t come easy for many women. If you're having this problem, one technique you can try is aerobic-ball exercising. An aerobic ball has many names -- stability ball, exercise ball, yoga ball and Swiss ball. No matter what you call it, doing thigh-specific exercises with this training aid can help tone your thighs. Although exercise is helpful, regular cardio workouts in conjunction with a healthy diet can help eliminate excess body fat and provide the best results.
If you haven't exercised in many months, get the OK from your doctor before starting an exercise program.
Exercise mat
Step 1
Bounce your way to well-toned thighs. In addition to working your thighs, this exercise also gives your butt and abs a good workout. Sit on your aerobic ball with your feet hip-width apart and flat on the floor. Keep your hands by your sides, lightly touching the ball. Use your thigh muscles and start bouncing. Begin with small bounces, keeping your butt in contact with the ball. As you become more comfortable, push a little harder with your legs and increase the height of the bounces. Do two sets of 20 bounces.
Step 2
Sit on the ball and try leg extensions. Begin with your feet hip-width apart and flat on the floor. Sit tall and place your hands on your waist. Lift your right foot off the floor 2 inches and then extend your leg until your knee is straight. Hold the position a few seconds, reverse your movements and return your foot to the floor. Repeat with your left leg to complete one repetition. Do two sets of 10 to 12 reps.
Step 3
Squeeze your way to shapely thighs. Sit tall on your ball, spread your legs and bring your thighs around toward the sides of the ball. Hold your arms straight out to your sides and place your feet flat on the floor next to the ball. Squeeze the ball with your thighs and knees, hold the squeeze five seconds and then relax. Practice controlled breathing -- exhale while squeezing and inhale as you return to the starting position.
Step 4
Kneel on an exercise mat, to the left of your aerobic ball. Reach out with your right hand, grab the ball and draw it in close to your right side. Lean into the ball, push with your legs and roll your right side up onto the ball. Hold onto the side of the ball with your right hand and place your left hand on top of the ball for support. Keep your legs together and extend them out to the side so your body is in a side-plank position -- straight from your shoulders to your feet. Slowly lift your left leg as high as you can, reverse the movement and repeat. Do 10 to 12 reps, reposition yourself and repeat with your right leg.
Step 5
Focus on the muscles at the back of your thighs with hamstring curls. Lie back on an exercise mat, lift your legs and rest the back of your heels on top of your aerobic ball. Extend your arms out to your sides at an angle for support. Lift your hips and straighten your body from your shoulder blades to your heels. This is the starting position. Bend your knees, pull your heels back toward you and roll the ball toward your butt. When the ball has rolled about 12 inches underneath your legs, reverse your movements back to the starting position. Perform two sets of 12 reps. Avoid arching your back during the exercise.
Warnings
Things You'll Need
References
Warnings
- If you haven't exercised in many months, get the OK from your doctor before starting an exercise program.