What is the best at-home way to tone the back of your thighs?
610751
if you lay down on the floor in front of a 4-legged chair, so that your legs are in the seat of the chair (above your body of course) and hold the two legs of the chair closest to you (for support) you can do this exercise. you place your heels on the front edge of the chair, and then you place one ankle on the opposite knee (so that your leg is bent and the knee outward). then, in that position, you lift your butt into the air, using the remaining heel on the chair to push up. do 10 for each leg, then stretch and repeat three times, you will DEFINITELY notice it is doing something
961714
Remember, your butt is just a group of 3 muscles (gluteous maximus/medius/minimus - I'm not making this up as silly as they sound). Like any muscles you can overload them and they will bulk up. the best exercises are ones that force you to move your thigh backwards (ie. not leg curls or reverse leg curls - these exercise focus on the quadriceps and hamstring muscles. Try sitting on you hands and knees and lifting you leg up and down. Depending on your legs strength you can add ankle weights or resistance bands to increase the demands on your butt muscles. Just like any other routine it will take time butt you will get a stronger, more defined butt.
792666
The following exercises will help tone that area, but you have to add cardio depending on your body type at least 30 minutes every other day.  Try kickbacks, get on all four, draw abs in, bend knee with thigh parallel to floor and extend foot to ceiling, contract and release (do 3 sets of 10).  Next do deep squats keeping back straight, making sure knees doesn't extend past toes, when coming to standing position tighten buttocks and repeat for 3 sets of 10.  Last, lay on back, bend knees with feet on floor, arms extend at sides, and slowly roll hips up off floor keeping shoulders on floor contract buttocks and slow return to start (2 sets of 10).  You will feel it and it works.
325669
I have been to see a personal trainer in the past, the following leg exercises are good (I live in the UK, so weather not much better down here!)\n\n1) For inner thighs. Lie on your back, and raise your legs above the ground (about 45 degrees). Clutch your inner thighs with your hands, and pull your legs slowly apart, then push together again. You should feel it work your inner thighs. Do as many as you can. \n\n2) For outer thighs. Lie on your side, propping your head up with your hand, and fold the leg nearest the floor in a bending position. Then raise the top leg up and down slowly. Repeat on other side.\n\n3) For calves and thighs - Stand up, and space your legs shoulder width apart. Turn the feet outwards, and slowly squat down and then up again.\n\nHope this helps.
1074882
Well since u dont have any exersice equipment,go for a walk.Believe it or not 30 min a day will get u far.Also you coul do sets of suqats which works your thighs,and sets of crunches or abdominal which will help trim your waistine.\nHope u stick to it!!!\nremember nothing happens over night u have to give it time.\n:)
70692
Exercises: Crunches are very effective at toning the abdominal muscles. Do one set of 20 every morning before you get dressed: Lie on the floor with your knees bent. Lock your hands behind your head, and bring your elbows and knees together by flexing your abdominal muscles. Aim your elbows and chest toward the ceiling; lift shoulder blades 2 inches (5 cm) off floor. Avoid fully extending your legs, as this can place too much strain on your lower back.\n\nActivities: Great ab workouts include rowing, tennis and yoga. These activities work the entire set of abdominal muscles, promoting overall strength. (They're also much more fun than sit-ups and crunches.)
1154439
You could buy a lateral thigh trainer and hopefully the instruction manual will be there tucked away in the box.\nHope that helps!
1178084
For your stomach you should try the backwards situps.  Lie down on the floor with arms down and legsstraight down.  Keep your legs straight as you bring them in the air.  Take them back down straight and continue this on a daily basis.  For your butt, try deep lunges.  Just stand up straight and put one leg in front of the other.  Lean into the leg in the front ten times.  (Put all of your weight on that leg.)  And then switch to the other leg and do the same.
1025036
Exercise may help, according to wikipedia.  Most people want to get rid of it on their thighs, and a great way to improve thigh muscle is biking long distances, 10-15 miles a day.
640419
Crunches are great for abs.Lie on your back bring knees to chest and hold them there,now try to rise your shoulders off the floor.Backwards leg lifts are great for toning your backside.Get on all fours and extend one leg,bending it at the knee,while leg is bent push your heel upwards.Lunges are also great.Stand with feet slightly apart,step forward with on leg,bending at the knee with both.You should do at least 5 sets of 10 on these.If you feel you can do more,Go for it.GOOD LUCK!!!
956795
Good old fashion squats. The key is to push up with your heels after you squatted. It works the butt and the back of your thighs. Or you can climb up and down the stairs 5 times. Both are free :)
501612
If you are talking about leg lifts for a stomach workout, make sure the small of your back is FIRMLY planted on the floor or weight bench and don't lift too high. Lift to isolate your stomach muscles, not for height.\n\nIf you are talking about the kind where you lay on one side to work a thigh, have the bottom leg bent slightly to support your pelvis and the top leg with the toe pointed toward the floor as you lift and lower your leg. That will isolate your hip flexor and will give you a serious workout.\nHave your bottom arm on the floor, elbow bent, and top arm crossed in front of you, hand on the floor to further support your back.
899888
lie on your back with your knees bent and feet flat on floor \n\nlift one leg up off ground and straighten it holding it in air\n\nnow with the remaining leg push your butt up off tjhe ground and hold for 10-15  seconds \n\nrepeat 15-20 times then swap legs \n\nrepeat 3 times \n\n\n- this will work your butt
629560
if you find out can you let me know!!!\n\nSome of us just aren't lucky enough to get back tyhe figure we had before mother hood.\n\nIf your back hurst with sit ups try something like Yoga or pilates it could help tone a little.
194147
the best way to tone in that area is to do 30 mins of cardio at least 3 times a week.  as far as exercises go for abs, do crunches with your legs extended straight up lying flat on the floor.  extend your arms above your head towards the ceiling.  raise your shoulders slowly upward, reaching your arms toward your toes.  do 4 sets of 12 crunches, during each set don't let your shoulders touch the ground.  for thighs lie on the ground with your feet flat on the floor.  raise your hips up and down, tightening your glutes (this will also work your butt).  alternate lifting one leg off the ground, holding it straight out.  also do 4 sets of 12.  if you have any other questions you can e-mail me at emmalee_1633@yahoo.com.  i am a certified personal trainer but i've taken a higher position at the fitness company i work for so i'd be happy to help you :)
827324
Next to squats, lunges are the next best thing for your butt and thighs.  This is also a compound movement so, like squats, when you do them you get more bang for your buck.  There are many ways to do lunges.  There are static lunges holding dumbbells or a barbell.  An advanced version of the lunge would be to start with your feet together and then step forward into a lunge, then back to starting position (front lunges).  Dips or reverse lunges also start with feet together and then you step back with one leg into a lunge position and then back to starting position. Hope his helps. GOOD LUCK!!!
433217
There is an exercise called donkey kicks!  Get on all fours and kick your leg back extended all the way and then return leg to lower position, and also you can kick your legs sideways too.  It will tone your butt and also give you the curves that most women like. This trainer told my bestirred at the Gym about a year ago. and she looks Well let's just say I wouldn't mind you know....