Gym-free thigh exercises for women and men


Slim, strong thighs don’t require a gym membership or expensive gym equipment. You can tone your thighs in the privacy of your own home with thigh exercises for women and men. Bodyweight exercises in which you work your thighs against the resistance from gravity are effective thigh exercises that target the inside, outside, front, and back of your thighs. Some thigh exercises even burn calories to help you shed fat. Follow this simple thigh routine for slimmer, sexier thighs.

Double Leg Lifts

Double leg lifts are a variation of thigh exercise called the side-lying leg lifts, but double leg lifts double the benefits. Standard leg lifts involve lying on your side and raising the top leg. They’re a good thigh exercise to work the outer thighs, but double leg lifts target your inner thighs too.

Starting Position: Lie on your left side with your legs straight, right on top of left. Squeeze your thighs together.

Action: Raise both legs as high as you can without allowing your pelvis to roll backwards. Use your ab muscles to maintain your position. Perform 6 to 10 repetitions, and then roll onto your right side and repeat.

Alternating Bodyweight Lunges

Bodyweight lunges are a well-known thigh exercise, but they can tire your front leg out quickly. Performing alternating lunges gives each leg a tiny break when you change sides. These short rests prevent your thighs from tiring out too quickly, which lets you continue lunging long past you would have stopped doing regular lunges. More movement means more calories burned.

Starting Position: Stand with your feet together. Place your hands on your hips. Stand up straight and squeeze your abs.

Action: Step your left foot forward, bending both knees as your right heel raises off the floor. Lower your right knee until it is near the floor but not touching. Step back with your left foot. Lunge forward with your right foot next. Continue alternating until you’ve done 20 lunges. Work up to 30 or time yourself for 30 to 60 seconds of continual lunging.

Jumping Jacks

Jumping jacks as a thigh exercise work your outer thighs, quads, and calves. As a cardio exercise, they burn a lot of calories, more depending on how fast you jump. Depending on your fitness level, try 15 to 20 seconds or jumping jacks, and then slowly extend the time to one minute.

This thigh routine gives you targeted thigh-toning exercises and heart pumping cardio exercises for a complete thigh workout. You can add more thigh exercises later on for variety. Try to do two sets to start, and work up to three or four. Keep your rests between sets short. Thirty to 60 seconds should be enough, though you should talk to your doctor.

About the Author

Sarka-Jonae was a personal fitness trainer for many years before switching to writing full-time. She trained a lot of clients in home, an thus had to develop effective routines using little to no gym equipment. Please check out some of her other fitness articles for more workout tips. Her debut novel, Between Boyfriends, is on sale now, and includes a few fitness tips too.

Sarka Jonae
Sarka-Jonae is a novelist, personal trainer, massage therapist, and fitness writer. Her debut novel, BETWEEN BOYFRIENDS, will be published in October 2013. SJ writes for,,, and her own blog,