The Thigh Buster

Here are some effective exercises to target your thighs:

1. Squats:
   • Stand with your feet shoulder-width apart or slightly wider, toes pointing slightly outward.
   • Keeping your chest up and your back straight, lower your body by bending your knees and pushing your hips back as if sitting into a chair.
   • Lower down until your thighs are parallel to the ground, or as far as comfortable while maintaining good form.
   • Push through your heels to return to the starting position.
   • Aim for 3 sets of 10-15 repetitions.
2. Lunges:
   • Stand with your feet together and step forward with one foot, lowering your hips until both knees are bent at a 90-degree angle.
   • Keep your front knee aligned with your ankle and your back knee hovering just above the ground.
   • Push through your front heel to return to the starting position.
   • Alternate legs or complete all repetitions on one side before switching.
   • Aim for 3 sets of 10-12 repetitions on each leg.
3. Leg Press:
   • Sit on the leg press machine with your back against the pad and your feet shoulder-width apart on the footplate.
   • Push the weight away from you by extending your legs, keeping your knees aligned with your toes.
   • Lower the weight back down with control, allowing your knees to bend to approximately 90 degrees.
   • Aim for 3 sets of 10-12 repetitions.
4. Dumbbell Step-Ups:
   • Hold a dumbbell in each hand and stand in front of a sturdy bench or platform.
   • Step up onto the bench with one foot, driving through your heel to lift your body up.
   • Bring your opposite knee up towards your chest at the top of the movement.
   • Step back down with control and repeat on the other side.
   • Aim for 3 sets of 10-12 repetitions on each leg.

Inner Thigh Leg Lifts:

• Lie on your side with your bottom leg bent for stability and your top leg straight.
• Lift your top leg towards the ceiling, keeping it straight and engaging your inner thigh muscles.
• Lower it back down with control, but don’t let it touch your bottom leg.
• Aim for 3 sets of 12-15 repetitions on each leg.

Outer Thigh Leg Lifts:

• Lie on your side with your bottom leg bent and your top leg straight.
• Lift your top leg up towards the ceiling, keeping it straight and engaging your outer thigh muscles.
• Lower it back down with control.
• Aim for 3 sets of 12-15 repetitions on each leg.