Tone and Tighten

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Problem Areas Series – How to get rid of “Thunder Thighs” – At home workout for legs

Problem Areas Series – How to get rid of “Thunder Thighs” – At home workout for legs

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Here it is- the best workout to eliminate “Thunder Thighs”. Sculpt the best legs of your life with these moves- no equipment is required for this leg workout. These thigh exercises combine strength and cardio moves to help you lose excess fat to tone and tighten your legs and thighs.

 
The best workout to eliminate Thunder Thighs! Combining strength and cardio moves to tone and tighten your legs. From Tone-and-Tighten.com

Problem Areas Series – How to Get Rid of “Thunder Thighs” – At Home Workout for Legs 

  • Squats
  • Mountain Climbers
  • Plank Jacks
  • Lunges
  • Box Jump Squat
  • Pistol Pulses
  • Side Lunges
  • Plie Squat
  • Swiss Ball Hamstring Curls
  • Wall Sit

 

Keep reading for a step-by-step guide of the workout with pictures, videos, and descriptions of each of these exercises.

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Turn “Thunder Thighs” into “Wonder Thighs” with this at-home workout.
First of all, thanks so much for your response to our new “Problem Areas” series.
 
I started this series in response to many of your emails inquiring about specific exercises for areas you had the hardest time working.
 
The result is some of my favorite posts I’ve ever done. I look forward to Fridays because that’s the day I get to work on the “Problem Areas” series – can’t believe we’re on week 3.
 
Today we’re dedicating to those of you wanting to slim and tone your lower extremities.
 
Eliminate “Thunder Thighs” forever by turning them into strong, toned, and beautiful legs. Get the workout below.
 
 
 
WHAT ARE THUNDER THIGHS? 
 
The term “thunder thighs” describes big or chubby thighs. Unfortunately, you can’t control where your body stores fat, and thighs are a common place for excess fat storage. Thunder thighs may be due to genes and other factors, but most are caused by overeating and lack of appropriate exercise. 
 
While we don’t have control over where our body stores fat, we can control our diet and exercise habits to get rid of thunder thighs. Check out this workout below to start toning up your thighs. 
 
 
HOW CAN I SLIM DOWN MY THIGHS? 
 
The way to slim down your thunder thighs and get the toned legs you desire requires a combination of a healthy diet, cardiovascular exercise, and strength training.
 
You need a workout that combines cardio and strength training to take off inches as well as tone your muscles. Luckily for you, you’ve come to the right place. This workout focuses on strength and cardio in one.
 
Don’t forget to eat about 500 calories less per day in order to lose excess body fat, including on your thighs.
 

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Check out Tone and Tighten’s newest eBook…
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Now get ready for the workout. We’re going to combine two elements in this workout – strength and cardio.
 
Cardio is going to take inches off and strength is going to tone muscle so your legs look amazing. In this workout, there’s 3 sets of 3 exercises each; you’ll do each one 3 times with a 30 second rest in between. Let’s do it! 
 

The Workout

 

Warm up

A quick jog around the block, run up and down your stairs for 2-3 minutes, even marching in place is going to get the blood flowing prior to our workout.

 
picture divider tone and tighten
 

Squats

Start things off right with some good ol’ air squats. Get low enough so your thighs are parallel to the floor.

  • Stand with legs hip-width distance apart. Keep hands in front of you or on your hips.
  • With chest and head up, bend at the hips and knees to lower down as if sitting. Keep your knees just over your toes.
  • Lower until your thighs are parallel with the floor.
  • Straighten and stand up

3 sets of 15

 
 
30 seconds Mountain Climbers
 
Go hard – alternating knees to chest. This starts the cardio portion.
3-mountain-climber
  • Start in high push up position on hands and toes
  • Bring one knee up to your chest as high as you can
  • Switch legs quickly

30 seconds

 
30 seconds Plank Jacks
Don’t break between mountain climbers and plank jacks.
 

plank jack

  • Start in high plank position with elbows straight and hands on the ground. 
  • Quickly hop your feet out to the sides as far as you can, then quickly hop them back together. 
  • Repeat for desired repetitions or amount of time time. 
30 seconds
 
Rest 30 seconds
 
 
Repeated 3 times and then move on to…
 
picture divider tone and tighten
 
Lunges
 
Back to strength – Nice and in control, knee over toes while you lunge.
 
  • Start in a standing position.
  • Step forward on one leg and drop your weight straight down, keeping your knee just above the toe.
  • Drop until your thigh is parallel to the ground and your opposite knee almost touches the floor.
  • Come straight back up.

3 sets of 15 on each leg

 
 
30 seconds Box Jump Squat
 
Cardio time. Mini squat followed by a jump up on to a box/stair/step/etc.
box jump
 
  • Use a box, bench, or step between 8-20 inches tall.
  • Do a half squat and then explode up into the air landing softly on both feet on top of the bench (or whatever you are using).
  • Return to the starting position by stepping down off the box one foot at a time.
30 seconds
 

30 seconds Pistol Pulses (15 seconds per leg)

(Basically a mini pistol squat repeated as quickly as you can).

  • Stand on your left leg. 
  • Lift your right foot off the floor in front of you as high as you can with your right knee straight.
  • Now unlock your left leg to squat and lower yourself about 8 inches.
  • Return to the starting position and repeat on both legs. 
30 seconds
 
Rest 30 seconds
 
 
Repeated 3 times and then move on to…
picture divider tone and tighten
 

Side Lunges

We won’t forget about the inside and outside of the thighs.

  • Start by standing straight.
  • Take a large step and lunge over to one side. Be sure that your knee doesn’t go past your toe. Keep your other leg straight.
  • Raise back up to standing and switch sides.
3 sets of 15 on each leg
 
 
30 seconds Plie Squat
 
  • Stand with feet spread wider than shoulders and toes pointing out. Keep hands in front of you or on your hips.
  • With chest and head up, bend at the hips and knees to lower down as if sitting or doing a plie. Keep your knees just over your toes.
  • Lower until your thighs are parallel with the floor.
  • Straighten and stand up.
 
30 seconds
 
30 seconds Swiss Ball Hamstring Curls
(or single leg bridges if no ball is available)
 
swiss ball hamstring
  • Lay on your back with your heels up on a ball.
  • Brace your core and lift your butt up off the floor.
  • Pull your feet in towards your butt by rolling the ball towards you with your feet.
  • Slowly return to starting position.
30 seconds
 
 
Rest 30 seconds
 
Repeated 3 times and finish up with…
picture divider tone and tighten
 
 
60-second Wall Sit
 
Your quads are going to be SCREAMING to make you not do this, but stick with it! Just think, that’s the inches melting off your legs.
 
wall sit
picture divider tone and tighten
 
Congratulations- now THOSE are legs that will wow everyone (Sorry about any stairs tomorrow).
 
 
 
Be sure to follow Tone and Tighten on Pinterest, Twitter, Facebook, Instagram, and YouTube for more workouts, recipes, and fitness tips.
 
 
Looking for more of the “Problem Areas” series on Tone and Tighten?
 
 
 
As always, I love to hear from my readers.
Leave me a comment below telling me what you think of this workout or email me at ToneandTightenFitness{at}gmail{dot}com
 
Make it happen,
 
Jared
 

Comments

    • Hi Kwood! As a general rule I would recommend working the same body area (legs, arms, abs) no more than 2-3 times a week with at least one rest day in between subsequent days. Thanks so much for following T&T!

        • You’ll start to notice results after about 4-6 weeks of consistent performance. You should be doing other workouts as well for your upper body and core and also throw some cardio in the mix to maximize your results. Thanks Adriana!

    • Hi Love! This workout was designed specifically to tone your thighs and firm your butt! Hope you find it effective! Jared