With these eight effective moves, you’ll soon have pins to be proud of
With warmer weather just around the corner, it’s almost time to switch wearing trousers for summer dresses, skirts and shorts. But, if you’re too scared to bare your legs just yet, we have a plan to help tone up your wobbly bits so that you feel more confident. Strong, sculpted thighs are easy to achieve, you just need to use them more. These firming exercises*, focus on your quads, hamstrings and gluteal muscles (that’s your bottom) – and you’ll burn calories too. In addition to toning and tightening your thighs with these targeted moves, try to increase your daily step count and take the stairs wherever possible, too.
8 steps to firmer thighs
This set of moves uses just your body weight, so you can do the exercises anytime and anywhere. Aim to complete all eight exercises three to four times a week, doing 10-15 reps of each move – it’s fine if you need to do much less to start with as you can increase the reps as your legs get stronger over time. And don’t worry, these exercises will leave you chiselled – not chunky. Women have around 20 times less testosterone than men, meaning you can enjoy the strength and toning benefits, without gaining bulky thighs.
SQUAT AND REACH
Stand with your feet shoulder-width apart. Keeping your feet flat and back straight, lower into a sitting position as far as you can. Lift your arms out in front of you. Pause for three seconds, then push heels into the floor and drive back up to the starting position.
SQUAT AND SIDE KICK
Stand with feet slightly wider than hip-width apart. Keep the weight in your heels and lower into a squat. Then raise back up through the heels and kick one leg out to the side. Squeeze your leg, bum and core muscles before lowering your leg back down. Repeat with the other leg.
FAST FIX
Work your inner thighs when you’re sitting and watching TV! Simply sit upright and put a small cushion between your thighs.
Squeeze it with your inner thighs, then release. Repeat 20 to 25 times for an easy toning session.
HIP BRIDGE
Lie on the floor. Pushing through your heels, raise hips off the floor as high as you can to form a straight line from your shoulders to your knees. Engage your core and hold for a couple of seconds, then lower down to just above the floor (leave a two-inch gap). Repeat.
SINGLE LEG HIP BRIDGE
Lie on the floor and, pushing through your heels, raise your hips off the floor as high as you can go, while engaging your core. Raise your left leg off the floor and straighten it out, keeping both knees level. Hol
