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How To Reduce Thunder Thighs

Updated on August 21, 2014

How to Get Rid of Thunder Thighs and Saddle Bags

Thunder Thighs - even the sound Thunder Thighs - makes you shudder.

If your a woman with heavy thighs then you know how sensitive you can be to comedian's
jokes about the clapping of thunder thighs when you walk and the swinging of saddle bags.

Maybe if thunder thighs affected men like it does women then the comedians wouldn't be as fast to shoot out the jokes.

But it doesn't, so we'll have to either be proud as to what God gave you or exercise and diet to help slim them down

On this page you will discover the most effective exercises to help slim down both your inner and outer thighs and shape your butt

Remember that in addition to exercise you need to eat a healthy diet as exercise, as important as it is, exercise alone is not enough.

Warm Up Exercises and Stretching Your Legs

Before attempting any exercise program please check with your doctor to be sure that you are fit enough to exercise. This is especially important if you are pregnant, have not exercised for a while or you have any problems with your back.

Once you get the ok, it's time to start planning your exercise workouts.

Although everyone wants to get their workouts done as quickly as possible please don't forget to spend about 10 minutes warming up and stretching out before you exercise and 10 cooling down when your finished exercising.

Warming up your muscles will help you avoid muscle and joint injury. You can't exercise if your injured so please warm up first.

Warming up can be as simple as walking around the block.

As you walk start from a slow pace and steadily speed up your pace. You can also increase the size of your steps which will help to stretch out your leg muscles in addition to getting a warm up. As you get towards the last 2 minutes of your warm up slow to slow the pace down.

This will prepare your body for the stretches.

Stretches can be lunges, going up and down your stairs (take them 2 at a time going up but only one at a time going down), squats, or stretching out as the photo above shows.

Warming Up Before Your Workout

Always spend a few minutes warming up before you exercise and then spend another few minutes after exercising to cool your body down.

CAP Barbell kettlebells With Weights Available From 10 Pounds - 70 Pounds

CAP Barbell Enamel Coated Cast Iron Kettlebell
CAP Barbell Enamel Coated Cast Iron Kettlebell

Cap Barbell kettlebells cone in a full range of weights so you can pick the right weight for you.

If you are just a beginner start off with the 10 pound weight and as you advance you can move up to the next size.

You'll find that these kettlebells don't have seams like some of the ones out in the market and the shape was designed with you in mind.


Leg Lifts For Inner Thighs

The Exercise Ball and Inner Thigh Exercises

There are several exercises that you can do to exercise and tone your inner thighs using an exercise ball

( also known as a Bosu or balance ball ).

For a few examples watch the video below.

Using A Balance Ball To Exercise The Inner Thighs

Using an Exercise Ball To Exercise Your Outer Thighs

Exercise balls are very inexpensive. When comparing the prices of the exercise balls you'll notice that the balls come in different sizes, different durability levels, and some come in sets where you receive 3 - 4 different size balls.

There are also newer balls which are slide resistant or dimpled and can help stop the ball from slipping away. This does come in handy, especially if you are also going to use the balance ball for ab workouts.

Exercise Outer Thighs Using an Exercise Ball

Figure Eights For Inner Thighs

Exercises to Reduce Both Inner & Outer Thighs & Tone Your Butt

Below are the two best exercises for slimming the thighs and also will help to firm and shape your butt.

Both are these exercises are great to do while you watch television. Instead of hitting the kitchen during the commercial breaks - exercise instead.

These exercises should be performed s-l-o-w-l-y to get the most benefits from them.

Be sure to warm up and stretch first!

Under Leg Lifts

*Lie on one side on the floor. Place a pillow under the head to make sure the spine is aligned.

*Bend the leg closest to the ceiling and move it to the floor in front so that the other leg is exposed to the ceiling.

*Move the newly exposed leg toward the ceiling.

Hold that position for a few seconds, then bring your leg back to the floor.

Repeat this exercise as many times as needed, but hold it for no longer than thirty seconds on each rep to begin with.

Rest for 30 seconds before switching sides.

Repeat the exercise again after other side has been exercised.

For a challenge, hold the under leg for longer periods of time.

Upper Leg Lifts

*Lie on one side on the floor. Place a pillow under the head to ensure alignment of the spine.

*From the lying position, lift the leg closest to the ceiling so that it extends to the side of the body.

*Bring the leg to its original position and repeat the process.

Repeat as many times as needed, but for no more than 30 seconds.

Take a 30 second break before switching sides.

For a greater challenge, use a resistance band. Place one end of the band around each ankle. The bottom leg will serve as an anchor to provide some resistance as the top leg is extended.

How To Do Leg Exercises - How To Do Inner Thigh Exercises

This is my personal favorite exercise for the inner thighs.

A Good Back of Thigh and Butt Exercise

This exercise will give you similar results as you would get from a leg curl machine at the gym.

~ Get down on the floor on your elbows and knees.

~ You may clasp your hands for added stability or let your hand be relaxed facing inward.

~ Your elbows should be about shoulder length apart and your knees should be directly below your hips.

~ Now slowly move your left knee out from under and behind you, lifting your leg towards the ceiling. Then move your leg back under you but do not rest it on the ground. Swing your leg back out again. Do this 20 times.

~ Place your left knee back on the floor and now do this exercise with your right leg, raising 20 times.

You will alternate sides until you have completed this exercise 100 times on each side.

Please note*

Do not attempt to do this exercise if you have any back issues.

Also do not sway your back while performing this exercise. You should not be using your back muscles to move your leg, but should be using your leg and butt muscles.

Resistance Bands

Resistance bands are probably the most cost effective pieces of fitness equipment that you can purchase.

They are extremely effective, can be used by both men and women, you can use them for toning or strength training depending on the amount of repetitions and the tension of the band and they are easy to take on vacation with you so that you never have to get out of the grove.

If you live in a small apartment or dorm room you can easily put them in a drawer or hang them in the closet once your workout is done.

Instant Thigh Slimming

Want to instantly have your thighs look slimmer?

By using a self-tanning cream on your legs, your legs will appear darker and therefore appear thinner looking.

If your spending a weekend at home you may want to try this out by applying a self-tanning cream just to one leg.

Then in 24 hours stand in front of a mirror and take a look - you'll be happily surprised at the results.

Exercises For Outer Thighs Using Resistance Bands

Reduce Saddle Bags By Exercising With Resistance Bands

Lets Exercise Those Outer Thighs - the Saddle Bags

Reducing thunder thighs (the outer part of the thigh) for some women does take time while there are many that will see results in as little as 2 weeks.

A good way to measure your progress is to keep a pair of snug jeans handy and try them on once a week.

Try to use these pants just for measuring because if you wash and dry them they may shrink and even though you may have some slimming down you won't notice it.

Just remember that exercises meant to strengthen muscle groups actually do not cause fat to disappear from that specific area of the body (spot reducing).

However, the inclusion of cardiovascular exercise (cardio) and strength training can help to burn calories and reduce fat from all areas of the body.

Long, lean thigh muscles are useful and also very appealing.

Try these exercises to strengthen and tone outer thigh muscles.


If a squat bar or similar equipment isn't easily available, purchase two dumb bells of the same size and weight. As thigh muscles are stronger than most any other, the weights can be a little heavier than those meant for arm exercises.

Stand with the feet shoulder width apart, with eyes and toes forward.

The weights should be at the side in each hand.

Bend at the knees to only about 90 degrees.

Your back should not bend at all, and your face should remain forward.

Straighten your knees and begin again.

Do this exercise for as many times as needed, but for no longer than thirty seconds each round.

Take a thirty second break before the next round.

Leg Extensions Using A Resistance Band

Your resistance band needs to extend so that you can sit in a chair with the band around your ankle and still be able to fully extend your leg.

Place one end of the band around a forward leg of a chair.

Place the other end of the band around your ankle.

Extend the leg as far as the band allows.

Keep your toe pointing upward toward the ceiling.

Return the leg to its natural position.

Continue the exercise as many times as you can comfortable but for no longer than 30 seconds.

Break for 30 seconds before switching to the other leg.

Then repeat the exercise as many times as you like, building up to approximately 25 times with each leg.

While reducing thunder thighs, it is important to realize that not everyone is shaped the same, so results will depend on your body type, your height and your genes.

The thigh muscle is a long muscle, and you will see results on the full length of the muscle from about 1 inch above your knee to the very top of your outer leg.

Exercise Balls

Exercise balls or Swiss balls as many fitness experts call them are a fun way to get your core and lower body in shape.

They do take a bit of getting use to but you will find that you are having fun while you are getting the hang of it.

With exercise balls just be sure to get the strongest and most durable ones ( I usually look for 4 star ratings from previous customers) and also inspect your ball before you use it.

Remember that you will be putting your full weight on the ball and you don't want to use one that may be cracked or frayed as they will become less durable over time depending on how often you use them and the climate where you live.

If you live in a drier climate expect you ball to have a shorter life than if you live in a more humid climate.

Please share your favorite thigh exercise or tips with our readers

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    • SavioC profile image


      5 years ago

      Nice Lens . Was checking some for my wife & she learned from 2 videos . Great .

    • Spiderlily321 profile image


      5 years ago

      Tons of great information on this lens! Thank you for sharing

    • nebby profile imageAUTHOR


      6 years ago from USA

      @BodyWrap: Yes body wraps can help give you a temporary effect.

      Because it reduces the size of your thighs by removing the moisture as soon as you drink a glass of water ( or any liquid) your thighs go back to their original size.

      Also the temporary effect only lasts a few hours. Many celebrities will get a body wrap for the red carpet and do mention that they often have to skip the after event parties because they know they will return back to their regular size before the night is over.

    • BodyWrap profile image


      6 years ago

      A lot of people ask me how to get thinner thighs. I think your recommendations are good... but I would add a body wrap for instant reduction!

    • profile image


      6 years ago

      Girls keep working:]]]]

    • profile image


      6 years ago

      Thank you!!!!!!! Thanks for taking the time in gathering and providing this information!!! Great pointers!!!!

      Huge thanks!

    • profile image


      6 years ago

      love this. so informational. THANKS

    • profile image


      6 years ago

      great lens.i'm still trying to stop myself from giving excuses

    • profile image


      6 years ago

      i would like to suggest u who have this problem to do squats , a complete squat nearly 50 repeats daily n u can go on add on the number of squats it really works

    • profile image


      6 years ago

      My grams next door neighbor used this term on one of my grams other neighbors.

    • profile image


      6 years ago

      This is a very well organized lens about a target area for women and some of us men as well, I endorse this lens

    • Lady Lorelei profile image

      Lorelei Cohen 

      7 years ago from Canada

      With spring right around the corner it is definitely time to get moving again. Outside the snow is falling here so I am very glad to have run into your articles. It is time to get up and dance around the room for a bit. Thank you for the reminder ;)

    • profile image


      7 years ago

      Great lens, you make this look so easy, thanks!

    • profile image


      7 years ago

      I use a lot of ballet exercises to work my thighs.

      Great article!

    • profile image


      7 years ago

      Thanks for these awesome tips!

    • profile image


      7 years ago

      Thanks for the exercises with the exercise ball. I like that you included videos too. I like DogWatchColumbus' friend's comment, "fat looks better tan" lol

    • flightofdestiny2 profile image


      7 years ago

      Excellent Lens,,I personally loved all the videos you included because it enabled me to see the best way to do what was writtten. When it comes to exercise, there has to be a visual for me. Thanks

    • DogWatchColumbus profile image


      7 years ago

      Love the tip about the self tanner. A friend was just joking "fat looks better tan". But seriously, awesome lens to those of us with the hated thunder thighs...

    • alvie4631 profile image


      7 years ago

      Great Lens! Tons of information, and great videos!

    • profile image


      7 years ago

      really amazing lens

    • profile image


      7 years ago

      Super lens. Chock full of great information. Everything I ever wanted to know about how to reduce thunder thighs.

    • profile image


      7 years ago

      I have used leg exercises to reduce thunder thighs, as well your videos were well to reduce thunder thighs...

    • hysongdesigns profile image


      7 years ago

      great lens, lots of good exercise options and ideas.

    • smithlights profile image


      7 years ago

      Great lens! Love the tips, exercises, and commentary.

    • mattseefood lm profile image

      mattseefood lm 

      7 years ago

      The term "thunder thighs" is pretty funny :) Keep on intensifying your cardio workouts to chop that thigh up! You might want to check out my lens on cardio workouts for more info! More power to you!

    • profile image


      7 years ago

      Great lense. I think the importance of cardio and diet should be stressed a little more - thunder thighs come from excessive body fat, and it is not really possibly to spot reduce fat from the thighs, so an overall fat loss program must be followed.

    • ajgodinho profile image

      Anthony Godinho 

      7 years ago from Ontario, Canada

      This is a great resource for toning the thighs and easy to do exercises that most people can incorporate into their daily lifestyles. **Blessed by a Squid-Angel**

    • profile image


      8 years ago

      I have been using the smith machine at the gym and i can't get my hands off them. It really keeps me fit and i thinks its all i need.

    • profile image


      8 years ago

      Wow! I really like your lens! Very informative!...

      I'll keep reading & I'll share this lens to my subscribers.

      Thank you so much!


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