Here's a great workout you can do to exercise your thigh muscles at home. You will need just a set of dumbbells, and resistance bands to complete this workout.
1. WALKING
Walk for 5-7 minutes at a brisk pace
2. THIGH EXERCISE - DB SUMO SQUATS
Starting Position: - Hold a dumbbell in each hand and allow them to hang down at your sides. Stand with your feet wider than shoulder width apart, toes pointed slightly outward. Distribute your body weight equally between both feet.
Movement: - Inhale, keeping your heels in contact with the floor at all times, slowly lower into a squat position. Exhale as you slowly straighten your legs, keeping your head and chest up, returning to the starting position. Repeat as required.
How Many: 3 sets of 15
Rest: 45 seconds
3. THIGH EXERCISE - KNEELING LEG EXTENSION II
Starting Position: On an exercise matt get down on your knees and elbows. Wrap the band around your left knee and right heel. Keep your back straight.
Movement: Exhale as you extend your right leg back until it has just a slight bend in it. Inhale as you slowly return your leg back down to the starting position. Repeat on other side as required.
How Many: 3 sets of 15
Rest: 45 seconds
4. THIGH EXERCISE - EXERCISE BAND LYING LEG PRESS
Starting Position: Lie on your back on an exercise matt with the band around the soles of your shoes and the handles held at chest level. Bend your knees in towards your chest and angle your feet upward.
Movement: Exhale as you press your feet up until your legs have just a slight bend in them. Inhale as you lower your legs back down to the starting position. Repeat as required.
How Many: 3 sets of 15
Rest: 45 seconds
5. LEGS - BALL DOUBLE LEG CURLS
Starting Position: - Lie on your back and position a small exercise ball under your lower legs. Press your palms into the floor for support on either side of your body.
Movement: - Exhale as you roll the ball in towards your buttocks as far as you can. Slowly roll the ball back to the starting position. Repeat as required.
How Many: 3 sets of 15
Rest: 45 seconds
6. THIGH EXERCISE - SINGLE BALL WALL SQUAT
Starting Position: - Position an exercise ball between your middle back and a wall. Stand on one foot and lean back against the ball.
Movement: - Inhale, keeping your heel in contact with the floor at all times, slowly lower into a squat position while rolling the ball up your back. Exhale as you slowly
straighten your legs, keeping your head and chest up, returning to the starting position. Repeat with other side as required.
How Many: 3 sets of 15
Rest: 45 seconds
7. LEGS - SIMPLE QUAD STRETCH
Starting Position: Lie on your left side on an exercise matt with your knees bent. Keep your knees and the inside of your thighs together.
Movement: Extend your left leg out straight, keeping your right leg bent. Grasp your right foot with your right hand and pull it in as far as you can while pushing your
pelvis forward. Hold this position for thirty seconds. Repeat as required on other side.
8. LEGS - SIMPLE HAMSTRING STRETCH
Starting Position: Sit on an exercise matt with your legs straight out in front of you and your palms placed on the matt for support.
Movement: Keeping your back straight bend at your waist and lean
forward as far as you can. Hold this position for thirty seconds.
9. CARDIOVASCULAR - CARDIO - JOGGING
Jog for 10 minutes walking only to recover