20 Hot Moves for Sexy Thighs

Easier said than done, we know, but with these 20 moves, you can rock the neighborhood pool with confidence and leave the other girls begging to know what your secret is!

1. Intensified Lunges: Foam rollers are a great piece of equipment to intensify your workout, which is why we love them for this lunge!

Similar to training tools such as balance boards and discs, foam rollers can also be used for a variety of different balance drills and exercises. Take advantage of the roller’s cylindrical shape (and it’s ability to move with you) and use it for exercises like this rolling lunge:

(1) In a split stance, place your back foot on top of the roller. 
(2) Bend your front knee and extend your back leg out straight as you lower into a lunge, sliding your shin over top of the roller. 
(3) Slowly rise up out of the lunge, drawing the roller in towards you as you stand.

2. Spiderwoman Push Ups: We love push ups because of how great they are for our back, shoulder and arm muscles, but with this variation, you’ll also love them for the great thigh workout!


(1) Get in push up position. 
(2) Perform a standard push up, and while your chest is hovering over the floor, lift your left foot, bringing your left knee up to your elbow so your leg is at a 90-degree angle. 
(3) Bring your left foot back to the floor and push up to start position. 
(4) Continue alternating legs each rep.




3. Leg-Kick Push Ups: Another push up variation we love! Instead of bringing your knee up like you did in the spiderwoman pushup, you do a great leg kick that really engages your thighs! 

(1) Get in push up position. 
(2) Lower down and perform a standard push up. 
(3) While your chest is hovering over the floor, extend your right leg out to the side, as close to a 90-degree angle as possible without bending your knee.
(4) Pause, and then return your extended leg back to start position.
(5) Push your body back up to start position, and repeat with your other leg. Continue alternating legs each rep.

4. Single Leg Plank: When doing this move, keep your raised leg very controlled. This will help to challenge that thigh muscle more.
 
1. Lie down on floor with your knees bent and feet rested on floor. Keep arms straight down at your sides, palms down. 2. Lift your left leg up and lift your body off the ground by pushing through your right foot.
3. Hold for a couple seconds, keeping your abs engaged and your glutes flexed.
4. Bring your left foot down and lower your body back to starting position and repeat with your right leg. Continue alternating sides each rep.

5. Side Star Plank: While we promised moves that would tone your thighs, this move does WAY more than that. In fact, this plank variation is a total body toner!
 

1. Get into side forearm plank position with top hand resting on waist.2. In a controlled movement, raise top leg up as high as you can while staying balanced, and simultaneously extend top arm straight up from shoulder toward ceiling.
3. Return top leg and arm to start position and repeat.

6.Side Plank Super Crunch: Like the side star plank, this is another total body move. The knee press in this move really forces you to concentrate on your thigh muscles, making it perfect for your bikini body!

1. Get into forearm side crunch with your elbow directly underneath your shoulder. Rest your top hand behind your head with elbow pointing to ceiling.
2. Bring your top leg in with a bended knee pointing toward your top elbow. When bringing your knee in toward your elbow, keep your hips raised and your abs in tight.
3. Return top leg to starting position and repeat.

7. Donkey Kick Planks: By lifting your leg up behind you in this plank, you will not only be toning your thighs, but really working those glutes too!

1. Start in forearm plank position.
2. Bend your right knee, flex your foot (foot parallel to floor), and press your foot up toward the ceiling. Be sure to keep your pelvis and hips straight by lifting with your glutes and not your lower back.
3. Lower your right knee slightly and repeat this movement, making sure your hips don’t sag or your butt doesn’t rise above torso level. After completing your reps on this side, switch and repeat sequence on left leg.

8. Booty Lift Plank: Don’t let the name fool you. Sure, you’re getting a great booty lift in this move, but your thighs will also reap the benefits!

1. Start in forearm plank position and place your right ankle behind your left.
2. Using your glutes and hamstrings (not your lower back), lift your right leg higher than
your butt. Lower leg down, resting your right ankle behind your left and repeat. Repeat sequence on other leg after
your reps are completed on the first side.


9. Reptile Plank: This plank is not only a great cardio move because of the fast pace of your leg raises, it’s also a great thigh slimmer and booty toner!

1. Start in push up plank position.
2. Drive your right leg toward your right elbow with your knee pointing out to the side.
3. Return right leg back to starting position and repeat the same movement on your left side. Continue alternating sides each rep.

10. Standing Fire Hydrant With Training Ball: Having to hold the ball with your leg while keeping it raised, makes this a great move if you really want to feel the burn!

(1) Stand straight directly behind a sturdy chair and place your fingertips lightly on the chair back with abs in tight. Place a soft ball in the crook of your knee. 

(2) Lift left knee up and out until it is the same level as your hip, keeping knee bent, foot flexed and a tight “grip” on the ball. Lower to start position. Repeat this movement for 30 seconds, switch legs and perform movement on opposite leg for another 30 seconds.

11. Wall Sits: Hopefully this move doesn’t trigger too many middle-school gym class flashbacks! If it does, then you’ll probably remember the burning you felt in the tops of your thighs, and that’s exactly what we’re going for.

1. Lean your back against a wall, making sure that your whole back is touching the wall. Your feet should be about two feet from the wall and about shoulder-width apart from each other.
2. Slowly slide your back down the wall until your thighs are parallel to the ground. Aim for a 90-degree angle.
3. Keep your weight in the heels of your feet and make sure your knees are behind your toes. You should be able to tap your toes.
4. Keep your back flat against the wall. If it starts to arch, slide up until the small of your back is touching the wall again.
5. Lift right leg for 30 seconds, then switch and lift left leg for 30 seconds.

Modification: Aim for a 45-degree angle to start, but keep the same posture: back flat against wall, weight in your heels and knees above your ankles rather than over your toes.

  12. Tip Toe Squats: Squats are a great move for toning your thighs, so take it up a level, literally! This squat is done on your tip toes!

 

(1) Stand with feet slightly wider than hip-­‐width apart, toes turned out with hands on your hips.
(2) Raise up onto your toes and squat down until your thighs are parallel to the floor keeping your chest up and shoulders back. 
(3) Pop yourself back up to your starting position while remaining on your tip toes. Perform this move for 60 seconds. 

 Modification: Lower your feet to the ground between every rep or decrease the range of the squat.

13. Plie Squat: Another pumped-up squat, this plie squat is thigh focused because of the wide leg stance. 

• 

1. Assume a wide stance with your legs two to three feet apart, toes turned out. Place your hands on your hips.
2. Push your hips back and lower your body until your thighs are parallel to the floor.
3. Hold for a few seconds, and then slowly push yourself back to the starting position. That’s one rep.
4. Repeat for 10 reps.

14.Side Leg Lift on Stability Ball: If you’ve got a stability ball, you’ve got to try this move.  It is a great way to target the thighs and glutes, just remember to keep your movements slow and controlled. 

1. Kneel on one knee and lean hip against the stability ball with the other leg extended.
2. Slowly lift extended leg as high as you can. Slowly lower and repeat for 30 seconds. Then switch legs and repeat for remaining 30 seconds.

  15.Fire Hydrant: With a flat back and tight abs, this move will target your abs and glutes in addition to your thighs!

1. Start on all fours with a flat back, and keep the abs pulled in tight (belly button to spine).
2. Lift left knee up and out until it is the same level as your hip, keeping knee bent and foot flexed.
3. Lower to start position. That’s one rep. Perform this move for 30 seconds on each leg.

 16. Cross Over Lunge: You’ve done lunges before, and those are great for your thighs, but we are here to pump things up!

1. Stand straight with your feet facing forward.
2. Step out and cross your lead foot in front of your back foot. This should look like a curtsy. Make sure your knee stays behind your toes.
3. Pause in the lunge and then push yourself back to starting position. Repeat with alternating legs for 60 seconds.

 17. Reverse Lunge: Like the crossover lunge, this is an awesome twist on the traditional lunge! You’ll find that doing it backwards, helps to target your thighs in a whole new way!

1. Stand tall with feet hip-width apart, hands on your hips and shoulders back.
2. Keeping your upper body still and core tight, take one large step back with your right foot, then bend both knees to lower into a lunge, front leg should be parallel to the ground.
3. Press through your left heel and return to start position. Repeat move, this time stepping back with your left foot. Continue alternating legs for 60 seconds.

 18. Side Leg Lift: Grab your resistance band and get going! You’ll love the burn that the band offers but you’ll love the results even more.

• Grab a resistance band and lay down on your right side with your legs straight. Wrap the band around the front of leg, above the knee. Pull the left-side handle under your left leg and down to your right foot, placing the foot in the saddle, handle under the foot. Take the right-hand side handle and repeat.
• Lie on your right side with your legs straight, your left leg on top of your right. Use your right forearm as a kickstand, holding your upper body above the floor.
• Keeping your legs straight, raise your right leg as high as you can. Focus on keeping your knee straight. Lower your leg back to the starting position.
• Lift as many times as you can on this side for 30 seconds. Switch to your left side and complete as many side leg raises with band as possible for 30 seconds.

Modification: Ditch the resistance band.

19. Thigh Sweep: This move will really work the thighs and the resistance band makes it even tougher.

(1) Begin with feet shoulder width apart with right foot placed on the resistance band. Grasp the handle of the resistance band in each hand, holding the bands at waist-level. 
(2) Lift right foot up and out to your right side. Then sweep right foot across your front and across over your left leg. This is one rep. 
(3) Repeat as many times as you can for 60 seconds.
Modification: Ditch the resistance band.

20. Weighted Leg Circles: Grab your ankle weights and lay on a mat. Adding the weight will really help you to feel the burn and sculpt the thighs you want! 

(1) Place ankle weights on both ankles. 
(2) Lie on your right side and prop yourself up with your right arm, shoulder directly over your elbow. Stack your legs on top of each other. 
(3) Lift your left leg and draw large forward circles with your weights for 30 seconds. Switch sides and perform exercise on other leg for another 30 seconds.

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