Now here’s a topic that many women can relate to! We all want a tighter tummy, firmer arms and hips, and oh, those thunder thighs have got to go! I’ve compiled some information here that will get you on the right track. Cardio work and a proper diet are a no-brainer, but to really get rid of thunder thighs, I’ve included some thigh specific exercises you can do at home.

You can do all the exercises in the world, but without a proper diet, muscle will be hidden underneath layers of fat. To shred some unwanted pounds and uncover those hard-earned muscles, stick to a healthy, portion controlled diet. My favorite is called Strip That Fat. STF has many advantages over other diets, the main one being that ANYBODY can do it.

Using the STF Diet Creation tool, you can personally create your very own diets. With over 40,000 different two week diet combinations that you can create, you could be losing up to 10 lbs. within your first two weeks...a lot of that being PURE FAT!

If you read and apply what you will learn in the Strip That Fat guide, YOU WILL LOSE weight. It includes some of the most practical and easy-to-implement weight loss techniques that are sustainable for long term weight loss. You can eat as much as you want on this diet and the extra bonuses you get when you sign-up are worth the price alone. Remember to try the STF Diet Creator which will generate a 14 day diet plan for you on the fly in an easy to print document (they even provide a shopping list for you!). Click here for more information as well as reviews of other popular weight loss systems.

Proper water intake is crucial for any weight loss program, as well as for overall health. The body needs water to properly metabolize fat. It is recommended that an active adult should consume 75% of their body weight in ounces. For example, if you weigh 150 lbs., 75% of that in ounces is 112.5 oz. You should add 16 oz. if you live in a dry climate, and another 16 oz. for participating in strenuous exercise. In this example, this person should be consuming 144.5 oz. of water per day. If there are 15 waking hours in their day, that works out to 9.6 oz. each hour.

In conjunction with a proper diet, you need to add some cardio to your weekly routine. Whether it’s a walk, jog, time on a machine at the gym...you need 30-45 minutes/day of an elevated heart rate to really shred an extra layer of fat. See my hub on calorie burning cardio workouts.

Now let’s get down to some real thigh specific work. Unless otherwise noted, do 3 sets of each exercise.

Wall Squats
Wall squats are an excellent way to tone your thighs, especially the front of your thighs. In order to get rid of your thunder thighs you need to do a variety of thigh exercises so you can target the different muscles in your thighs. I like wall squats because they are easy to do...all you need is a wall.

With your back against a flat smooth wall, stand with your feet about shoulder width apart. Keep your heels touching the floor and slowly slide down the wall, lowering your body into a squat position. There are 2 positions you can alternate every 15 seconds. The first one keeps your thighs just above parallel to the floor, the second one keeps your thighs just below parallel.

You can continue alternating positions every 15 seconds, taking a 30 second break in between. Slowly increase your times as you get stronger. 3-4 sets should have the front of your thighs feeling a good burn.
Incorporate these wall squats into your thigh workouts 3 times a week.

To intensify, try the single-leg wall squat. In the squat position with thighs parallel to floor, raise and hold one leg out straight...alternate legs every 10 seconds.

Lunges
One of the best ways to tone your thighs and butt is through lunges. They target several muscles in your butt and thighs and are fairly easy to do once you learn the proper form. There are many versions of the standard lunge, I’ve included just a few here.

Walking Lunges

1. Stand with your feet together.
2. Take a giant step with your right foot, bending your knees so your right thigh is parallel to the floor and right knee is directly above your ankle. Do not let your knee extend past your toes.
3. Bring your left foot forward to meet your right foot, then take a giant step with your left foot. Keep your back straight when completing each step. Try not to bend forward.
4. Repeat

Take 10-20 steps forward, then turn around and take 10-20 steps back to your starting point. Once lunges get easy for you make sure that you add weights and possibly add an incline to your walk.

Balance Lunges

Place the top of your foot on a chair or bench behind you. Lunge outward with the opposite leg. Make sure you keep your knee over your ankle as you squat down. Return upward to complete one lunge. Add weights and increase your range of motion to intensify. Try to do 10-20 reps per leg.

Alternating Side Lunges

Stand with feet together. Step out sideways with your right leg, keeping your toes pointing forward as you bring your weight down and squat bringing your thighs parallel to the floor. Again, make sure your knee does not go beyond your ankle. Push off with your right foot and return to a standing position. Switch and do the same on your left side. Alternate legs until you have done 10 reps each.


Chair Squats
A chair squat is another easy to do exercise that you can do anywhere. All you need is a chair or bench. Chair squats will help you tone your thighs, buttocks, get rid of thunder thighs and get a stronger lower body.

1. Stand in front of a chair or bench, your feet about shoulder width apart.
2. Bend your knees and slowly squat towards the chair. Let your butt hit the chair for a second, then return to a standing position.

To intensify, rest weights on your thighs, holding them steady as you squat and return standing. 3 sets of 10 reps each makes for an awesome exercise.

Please consult your own physician before beginning any type of exercise program. The exercises shown here are for your information only and should not be started without prior advice from your own personal doctor or physical therapist.