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How To Exercise Your Thighs Without Weights

How To Exercise Your Thighs Without Weights

Learn a quick and easy way to shape and tone your thighs in the space of a month, if you practise this workout daily. As it is a weights-free exercise, you can do it at home or just about anywhere you like!

Step 1: You will need

  • comfortable clothing and footwear

Step 2: Exercise 1: Ski sits

Step 3: Start position

Position yourself standing with your feet one foot width apart. Bend your knees slightly, place your hands on your thighs and stick your bottom out.

Step 4: Lowering and lifting

Bend your knees whilst raising your arms in front. Straighten your legs whilst bringing your arms and hands to your thighs.

Keep all your weight on your heels and your knees behind your toes.


It's important not to fully extend or lock out your legs at the knee joint. This puts pressure on the joint instead of the muscle.

Step 5: Breathing

For this exercise, whilst you lower you need to breathe in through your nose.

When you lift your body back up to the starting position, you need to breathe out through your mouth.

Step 6: Review

Perform this exercise for 15 repetitions.

Step 7: Exercise 2: Squats

Step 8: Start position

Start with your feet just wider than your shoulder width apart. Bend your knees slightly, your hands should be resting at the side of your body by your thighs.

Step 9: Lifting and lowering

Bend your knees further down whilst keeping your arms by your side.


Straighten your legs to return to the starting position. Keep all your weight on your heels and your knees behind your toes. Once more be careful not to lock out your legs at the knees.

Step 10: Breathing

As with the first exercise you should be breathing in through your nose as you lower your body and out through your mouth as you raise your body up.

Step 11: Review

Perform this exercise for 15 repetitions.

Step 12: Exercise 3: Lunges

Step 13: Start position

Start with your feet shoulder width apart. Extend your feet so that one foot is in front of the body and one foot is behind.

Position your back leg so that your knee is slightly bent and your heel is off the floor. Keep your hands to the side of your thighs.

Step 14: Lifting and lowering

Bend your back knee lowering the whole body closer to the ground.


Push with your foot and thigh of back leg raising your body. Remember not to lock out your legs at the knee joint.

Step 15: Breathing

As with the first two exercises you should be breathing in through your nose as you lower your body and out through your nose as you raise your body.

Step 16: Review

Perform this exercise for 15 repetitions on each leg.

Doing this workout everyday for a month can really help to shape and firm your legs.

Be sure to check out all the other forms of exercise and fitness tips here on VideoJug.