Define and Tone Your Muscles With These Exercises

Define and Tone Your Muscles With These Exercises

Last update: 21 April, 2015

We all want great thighs for the summer but don’t want to run miles or spend hours up the gym. With these simple exercises, you can tone muscles and shape your thighs in no time. Soon you will lose a few centimetres. Combine this exercise routine with a healthy diet and plenty of water to see the best results.

Define and tone the muscles


Has the winter left you with a few extra pounds and cellulite? Make a start on these simple exercises today for great results – fast! Combine your new exercise routine with a low-calorie diet and two or more litres of water a day.

You will soon activate your metabolism and tone your muscles especially in the problem areas like the thighs where fat accumulates. So start work on your leg muscles, burn those calories and look great.

So many women end up dissatisfied with the results of their diet because their body looks thinner but not toned. Dissatisfaction is usually greatest with the legs and bottom area. Instead of giving up on your diet, give a properly designed exercise routine, like the one below, a go.

Exercises to tone and firm muscles


You should carry out these exercises between 3 and 5 times a week in order to notice the results. Within a few weeks you will see the difference as your thighs and bottom become defined, toned, and cellulite free. They take around 15 minutes to complete. Don’t forget to add a brisk walk or bike ride into the routine.


Stand with your feet hip width apart. Extend your arms forward and bend your knees gradually as you push out your bottom your thighs are parallel to the floor. Hold the position for a few seconds and stand back up. You should do ten repetitions in a row and rest for a few minutes. 

Repeat this ten times if you can but less if you are struggling. You can also complete this exercise with your back against a wall or with a ball between your back and the wall. Some people like to hold a bar whilst they are completing the squat or hold weights in both hands.



This exercise will tone and firm up your glutes – which are the muscles in your bottom. It requires a certain amount of effort but it is worth it because the results are great. The basic lunge is achieved by standing up with your back straight, your chest outwards, looking forward, and with your shoulders aligned. Your arms should be resting at your sides. Take a step forward with your right leg and bend your knee until the left knee touches the ground. If you cannot get this low just get as low as you can.

Hold this position for a few seconds and then slowly return to an upright position. Repeat using the left leg and the right knee touching the ground. Do this 5 times for each leg. Rest for a minute and then do 5 more for each leg.

Vary the exercise by lunging whilst holding a weight in each hand or a bar between both. This will require more effort and you should only try it when you have mastered the basic lunge. You can also walk-lunge by taking a step with the other foot as if you were dodging something.

Leg lifts


You complete this exercise by laying on your right side on a mat, blanket, or rug. Support your head in your hand with your elbow on the floor. Raise your left leg as high as you can towards the ceiling steadily, hold for a count of five and then slowly lower down without touching your right leg. Repeat ten times without stopping. Rest and then do another set of ten. Lay on your left side and repeat the exercise with your right leg. A variation of this exercise can be putting weights on your ankles.


Lay face down on a mat, rug, or blanket, with your legs extended. Rest your arms on the sides of your body or you can extend them forward. With the help of your gluteal muscles, extend and raise your legs upward, keep them straight for a few seconds and then return to the first position slowly. Complete two sets of ten repetitions for each one.