i hve heavy thighs so i hve 2 do "squats" , "lunges" ,"inner and outer thigh leg raisers" ...how to do this
474417
a serious answer from TOUCHY.\n\ncardio and toning (firming) exercises is best. by toning, i mean using light weight or your own body weight in doing squats, lunges, etc. you may have heavy thighs due to genetics. can't do much if this is the case.
639450
squats are great for lower body and inner thigh!!
72641
Cut out the lunges with the right leg.  Try 1 legged squats.  Step ups with the left leg only.  Standing hip extension with a cable with the left leg.  1-legged leg press with the left.
328598
Step way forward with one leg and bend your body forward over your knee...then stand up and do the other leg..repeat....The best is stairs....climb lots of stairs
185672
For thighs, do squats and straight leg deadlifts. Give it a couple of months. At that time I promise you will not have chicken legs if you go heavy.
1103766
Try some push ups. They truly strengthen everything: your abs, arms, legs, inner soul (kiiiidding about that last one). You could also do some lunges. They really help strengthen your leg muscles.
1082963
All the leg work outs. At the same time you should not forget to go for equivalent stretches too. Especially gluteus stretch and all.\n\nYou can adopt the strength training for legs. That will automatically give you a tight hips. You opt this work out regime, Squats (barbell), Leg press, Lunges, Leg extension, Leg curls and Calf raise. Weel, finall all type of strechting. This work out do only once in a week.\n\nThen the normal cardios also you have to do.\n\nHave a great time.
82349
Lots of protein intake followed by an excercise routine that concentrates on bun and thigh work.  Squats and Leg Presses are perfect for this.  High reps between 12-15 will tone and burn fat.  Low reps at 6-8 reps will generally increase strength and muscle tone.  Another good exercise would be the forward lunge with dumbbells, the added resistence w/the dumbbells is perfect for a finishing movement after Squats and Leg Presses.  It is scientifically proven that the key to success for any part of your body is through your leg and thigh development program.
1050002
Lots and lots and lots and lots of squats.  Lunges are good, too.  Besides doing squats during a workout, you can add them to your day.  Try hovering/squatting every time you go to sit in or stand up from a chair.
557229
Squats, Lunges, Kick boxing, Run stairs or Join a step class, Keg Curls, Leg extentions... Place a mellon sized ball in your thighs and sit againes the wall and squeeze. \n\nWalk around th house with leg weights on!
715614
Get a traid mil!And sit in a push up position it strengths your butt,thighs,and legs!You can also do jumping jacks and double dutch rope that is also good for the legs!
1143053
Leg curls and squats are the two best exercises for this. You don't even need weights to do squats, place both hands behind neck and keeping your back straight slowly lower down trying to keep your butt pulled in toward you. Lower until your knees are parallel then hold a sec and return to a standing position. Try also to make sure your knees don't turn in or outward when performing this,keep them pointing forwards. to do leg curls, lay on belly with feet together and bring your legs upward towards your butt, these are best performed on a weightbench wth weights.
1152455
squat all the way down with your derriere just above the floor and walk in a squated position as if you were pretending to be a duck and walk walk walk in that squatted position. You'll quickly start feeling your calves working hard. Also, if you lift your body in a controlled manner, with your metatarsals (on your tip toes) like in ballet, that works your calves as well. Your toes should be pointing outward not forward (think ballet positions -this would be first position). Hold our glutes, abs and the rest of your body up don't relax them and always keep your body controlled. Push yourself up from your calves and metatarsals. I hope I described these excersices enough to where you understand what I mean. Good luck!
749362
I have one word for you: lunges. Work each leg separately, 15 reps x3 then together (as deep knee bends) again 15 x3. Do this every day and you will see results within 2 weeks easy. You're working all major muscles in your lower body. It's simple, doesn't cost a thing, you can do it anywhere, anytime, it improves your balance and best of all it's effective.
538716
Try kickboxing or tae bo - all those kicks get your legs in shape!\n\nAlso lunges & squats help too.\n\nBallet moves and Ice skating are supposed to do great things for the thighs as well.
597415
I used to work with a personal trainer. He told me the best exercises for your thighs are lunges and squats. Make sure you are doing them correctly, your knee should never go past your toes on your lead off foot, or they wont do anygood.
613471
You're in the exact same boat as me. I'm very pear shaped and my thighs and butt are my problem.  I still find that spefically strengthening my core in general is working. The trick is to do very high reps with LOW weights. A girl with big thighs does not want to do high weight and low reps.  They recommend the highest amount of weight you can do but still complete 3 sets of 15 reps. If you can't complete that many, reduce your weight.