10 At-Home Exercises to Tone and Shape Your Thighs

Flabby thighs look so unflattering when you are wearing your slim fit denims. Fat accumulation in the thigh, especially in the inner thigh, is a very common problem among women. But there are some amazing exercises that you can do at home to get rid of it. All these exercises are apartment-friendly and you need basic equipments for some of them. Without any delay, let’s look into them.

Home Exercises to Tone and Shape Thigh



This is the best exercise to tone your quad muscles. Make sure to keep your feet shoulder width apart. Make sure to fold your knees till the thighs are parallel to the ground. Do not bend the knees ahead of your ankle. Hold the positions for a few seconds before getting up. Do 3-4 sets of 15-20.

Split Squat

This is another variation of the squat which works better for the quads. You will need a chair or bench or bedside to do this exercise. Stand with back facing the chair or bench with hands on hips and bend left leg behind you to place the top of foot on a chair seat. Squat, bending right leg 90 degrees with knee over ankle. You will feel the strain in the inner thigh muscles. Do 15 to 20 reps. Switch legs and repeat. Do 2 to 3 sets.

High Knee Toe Taps

Toe Touch Exercise

This helps you lose fat, tightens up the thigh and tones it up. Stand facing a bench or chair, keeping the hands on hips or by your sides. Tap your left foot on the bench, then swap legs and tap your right foot, quickly alternating sides. Keep your back straight and chest lifted the entire time. Continue this rapidly 20-30 times and do 3-4 sets.

Hamstring Curl

This exercise is great for toning the hamstring and butt. Start by lying face up on the floor, keeping the arms by sides and legs extended with heels pressing into a folded towel on the floor. Slowly pull heels toward butt as you lift hips off the floor until knees are bent at 90 degrees and body forms a straight line from shoulders to knees. Slide legs forward to return to start. Do 2 to 3 sets of 15 to 20 reps.

Reverse Lunge with Knee Lift


This exercise targets your inner thighs and tones it up. You will have to start standing with your feet about shoulder-width apart. Now step backwards with your left foot, landing on the ball of your foot and bending both knees to create two 90-degree angles. Next, you will have to push through your right heel to return to standing and as you stand up, thrust your left knee toward your chest. Repeat on the other side and do 3-4 sets of 10-20.

Side Lunges

This exercise is very helpful to tighten up the inner and outer thigh. Start off by standing with your feet hip-width apart. Now keeping your core tight, take a big step out to your right. Bend your right knee and push your butt back, keeping your left leg straight. Repeat on the other side. Complete 3 sets of 15-20 reps.

Single Leg Dead Lift

One leg deadlift exercise

Here is another exercise for your hamstring and you will need a pair of dumbbells for this exercise. Stand with feet hip-width apart, holding a dumbbell in each hand, palms facing the front of thighs. Hinge forward at hips 90 degrees as you lift extended left leg behind you so that body is parallel to floor from head to left heel, arms hanging down. Hold this for some time and return to start. Do 15 to 20 reps. Switch sides and repeat. Do 2 to 3 sets.

Curtsy Lunge

This is an improvisation of the regular lunges and more effective. You will have to stand tall with your feet hip-width apart. Step your right leg diagonally behind your left leg and bend your knees to lower into a lunge. Push through your right heel to stand and bring your right leg back to start. Repeat this on the other side too. Complete 3-4 sets of 10 reps.

Side Leg Raise

Side Leg Raise Exercise

This tones and shapes your thighs amazingly. Lie on one side with legs out straight and stacked on top of each other. Rest your torso flat on the mat and if you want to make it difficult, prop the torso up with the forearm. Lift your top leg toward the ceiling in a slow and controlled movement. Make sure to lift from the hip and butt, not your lower back. Do it 10 times on each side and complete 2-3 such sets.

Inner Thigh Leg Raises

Inner Thigh Leg Raise

This is the modification of the side leg raise and more effective. Once you get used to the side leg raise, you can start with this one. Lie on one side with legs out straight and stacked on top of each other and your torso flat on the mat or propped up on your forearm. Cross your top leg over the bottom leg, bending at the knee, so that your top foot is in front of your bottom knee. Lift your bottom leg toward the ceiling in a slow and controlled movement. Keep your torso stable throughout and core tight. Repeat on the other side.

Note: Some pictures have been taken from Google Images.

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