3 thigh toning exercises

Outer thigh expansion is the sneaky culprit behind many wardrobe woes for women. This problem area, also referred to as 'saddlebags,' causes unsightly creases in pants, makes skirts bunch up and leaves you looking frumpy when you try to disguise the area with longer shirts and flowing skirts. But thigh toning exercises can go a long way to help you trim and tone this trouble spot.

Why it's hard to lose that thigh fat
There's good news and bad news in the battle of this bulge. The bad news is it can be difficult to lose weight in the thigh area. Your body is smart and first fights the fat closest to your heart and lungs for protection. That's why when you lose weight, you may go down a bra size before dropping pant sizes. But don't get discouraged -- keep going and you'll see great results!

Eat well, do the right exercise and get slimmer thighs
Here's the good news: You can tighten and tone your lower body with the right thigh toning exercises and some smart training. You cannot spot-train an area, but with regular aerobic exercise and good nutrition, you can build lean muscle and boost your metabolism. Then, when the fat dissolves and you strengthen your muscles with thigh-sculpting exercises, you can say goodbye to wardrobe woes and show off those toned, tight areas.

3 thigh toning exercises to try

Thigh toning exercise 1: Band walk
• Lay a strong, flexible band horizontally in front of your feet. Hold the ends and stand on the band so it's directly under the arches of your feet. Keep your feet about one foot apart.

• Bring your hands onto your waist, if the tension band allows. If not, bring your hands as close to your waist as possible. Keep your abdominals tight and your shoulders back and down so shoulder blades lie flat against your back and your chest is open. Relax your shoulders and extend your neck so your ears aren't scrunched against your shoulders.

• With torso and feet pointing forward, take a large step to one side so the band pulls to its maximum resistance. Then move your other foot to about a foot away from your leading leg. Keep tension on the band when you bring the other leg in.

• Take about 20 steps one way and then switch leading legs and go in the other direction.

• To finish, stand still and slightly bend the knee of one leg as you press to the side with the other leg for eight repetitions and a little pulse of four and hold the leg out at the end. Repeat with the other side.

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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.

While tightening your outer thighs and buttocks may take some time, your body will benefit from these thigh toning exercises. Keep at it and you'll fully enjoy your wardrobe with no bulges or bunches to hide.

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