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How to Get Thin Thighs Without Equipment

When it comes to exercise, everyone has problem areas they would like to target. The thighs can be a tricky area to tone especially if you do not want to spend money on a personal trainer or expensive gym equipment. You can tone and thin your thighs with a few simple exercises that do not require equipment, but use everyday items you already have at home.

Things You'll Need

  • Chair
  • Small step stool
  • Weighted household items like canned vegetables or bottled water
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Instructions

  1. The Squat

    • 1

      Stand with your feet a little less than shoulder-width apart.

    • 2

      Sink down slowly, bending your knees and pushing your buttocks out behind you.

    • 3

      Extend your arms out in front of you for balance.

    • 4

      Fully bend your knees until your thighs are parallel to the ground.

    • 5

      Keep your back straight as you move through the squat motion.

    • 6

      Use a chair for a chair squat that gives you a little more guidance in the motions. Actually sit down in the chair before rising back up with your knees remaining slightly bent.

    • 7

      Speed up your results by performing squats where you balance on one leg or by alternating the speed of your squats.

    The Lunge

    • 8

      Stand with your feet a little less than shoulder-width apart.

    • 9

      Take one long step forward with one foot.

    • 10

      Bend your back leg until your back knee is close to the floor. As you bend your back knee, your front knee will also bend. You will create a near 90-degree angle with the bent position of your knees and legs.

    • 11

      Complete 20 slow repetitions on one leg before repeating the same motion with the other leg.

    • 12

      Amplify your results from this exercise by making your front step onto a small, study step stool or by holding extra weight such as canned vegetables or bottles of water.

    Leg Abductions

    • 13

      Begin by lying on the floor on one side for a lying leg abduction. You can prop yourself up on the forearm closer to the floor for support.

    • 14

      Keep your top leg straight and your bottom leg bent a little at the knee.

    • 15

      Lift your top leg until you can feel the inner thigh muscles tighten. If you flex your top foot, you can feel a further tightening in the inner thigh.

    • 16

      Complete 20 slow repetitions on one leg before repeating the same motion with the other leg.

    • 17

      Stand straight for a standing leg abduction with all the weight on one leg and the other leg slightly in front of the stationary leg.

    • 18

      Slowly move the leg not touching the floor past your stationary leg until you reach about knee height.

    • 19

      Return the lifted leg to the position it started in just in front of the stationary leg.

    • 20

      Complete 20 slow repetitions on one leg before repeating the same motion with the other leg.

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