3 thigh toning exercises

Thigh toning exercise 2: BOSU or stability ball hip lift with straight leg lift
• Start by kneeling beside the BOSU.

• Rest your right hip on the BOSU, keeping knee bent, and place your hands lightly on top of its surface to stabilize yourself.

• Stretch out your left leg. Your body should form a straight line (not hinged forward from the hip or head).

• Keep abdominals tight to support your pelvis. With your right knee planted on the ground, come up to a kneeling position to raise your hips and then lift your left leg so your ankle is in line with your hip (no higher!).

• With control, lower your leg down to the ground as you guide your right hip back to rest on the the BOSU.

• Do eight to 10 repetitions on each side to start. Work up to 15 repetitions after two or three weeks.

* To perform this exercise with a stability ball, remain in the kneeling position throughout.

Thigh toning exercise 3: Standing abductor raise (inspired by Brad Schoenfeld's The 28-Day Body Shapeover)
• Attach a cuff to a low cable pulley and then secure the cuff to your right ankle, or tie a flexible band around a sturdy object at about ankle height and secure the other end around your ankle. Wear thick socks to cushion the band if you opt for a flexible band instead of a pulley.

• Position yourself so that your left side faces the weight stack or the other end of the band and grasp a sturdy fixture for support.

• Keeping your right leg straight, pull it out to the right, away from the standing leg.

• Contract your bottom and then slowly return your leg along the same path back to the start position.

• When fatigued, repeat on the other side. Repetitions may vary according to the weights you use, but always aim for complete muscle fatigue while holding good form.