Get legs you want to show off with our 30 day challenge. These thigh exercises will get you pins you're proud of in just one month.

Apart from making you look fabulous in a dress, toning up your thighs, ones of the biggest muscle groups in the body, can be a brilliant calorie burner, too. These thigh exercises, created by Fitness First Personal Training Ambassador Amanda O’Hare, will target your quads, hamstrings and gluteal muscles (that’s your bottom). Strong thighs are easy to achieve, you just need to use them. So that means upping your step count each day, taking the stairs and ticking off the challenge chart.

Home workouts are a great way to get fit and they cost hardly anything. You just need to be prepared to spend the time to get the results. Are you ready?

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This video gives an step-by-step guide on how to do the thigh exercises

8 thigh exercises for toned thighs: 

This plan uses just your body weight, so you can do it anytime and anywhere. And don’t worry, these exercises will leave you chiselled not chunky. We ladies have around 20 times less testosterone than men, meaning you can enjoy the strength and toning benefits, without the bulk.

The squat and reach

squat-and-reachStand with your feet shoulder-width apart and slightly turned out. Keeping your feet flat and back straight, lower into a sitting position as far as you can go. Lift your arms out in front of you, fingers pointing forwards, to help keep your balance. Pause for three seconds, then push your heels into the floor and drive back up to your starting position.

Take it up a level…

Squat-and-reach-boostStand with feet slightly wider than hip-width apart. Keep the weight in your heels and lower into a squat. Then raise back up through the heels and kick one leg out to the side. Squeeze your leg, bum and core muscles before lowering your leg back down. Repeat with the other leg.

The hip bridge 

hip-bridgeLie on the floor. Pushing through your heels, raise hips off the floor as high as you can to form a straight line from your shoulders to your knees. Engage your core and hold for a couple of seconds, then lower down to just abouve the floor (leave a two-inch gap). Repeat.

Take it up a level…

hip-bridge-boostLie on the floor and, pushing through your heels, raise your hips off the floor as high as you can go, while engaging your core. Raise your left leg off the floor and straighten it out, keeping both knees level. Hold for a couple of seconds, then bring your leg back down and lower your body to just above the floor (leave a two-inch gap). Repeat with the other leg.

The dynamic squat

dynamic-squatStand with feet slightly wider than hip-width apart. Lower into a squat, as before, then, keeping both feet on the floor, explode upwards to return to the start position.

Take it up a level…

dynamic-squat-boostStand with feet slightly wider than hip-width apart. Lower into a squat, as before, but this time jump up explosively (feet off the floor) to return to the start position. Keep your core tight, use your arms for mementum and land with bent knees to protect your joints.

The alternate lunge

alternate-lungeFace forwards with your shoulders back and feet together. Step one leg forward, bending both knees to allow them to form 90-degree angles. Push through your front heel to return to the start. Switch sides and repeat.

Take it up a level…

alternate-lunge-boostStand with your shoulders back and your feet together. Step one leg back and cross it behind your other leg. Bend both legs until they’re at 90-degree angles (similar to a curtsey). Push through your front heel to return to the start position and repeat on the other side.

Watch our video below for instructions on how to do the moves that take it up a level. These are good for days 16-30 of the challenge.

So getting toned thighs is easier than you thought right? You only need 30 days of dedication and you are bound to see some impressive results! Keep it up and tick off your progress by using our easy chart.