How to Get Tight Thighs

Don't let your thighs keep you in long pants all year long. Combine a focused exercise program with a healthy diet plan that you can stick with in the long run. By exercising and eating right, you'll burn fat throughout your body, exposing the lean muscle mass you're building in your thighs. Soon, you'll be trading your long pants for shorts and bikini bottoms. Talk to your doctor before starting a new diet or exercise program, especially if you have injuries or other health conditions.


Step 1

Focus on your diet. Stick with lean protein like fish, whole grains like oatmeal, and plenty of fruits and vegetables to lose fat all over your body -- including the thighs.

Step 2

Include squats in your workout. Start with your body weight and add dumbbells as you gain strength. Stand with your feet approximately hip-width apart with your back straight and your arms resting at your sides. Tighten your core and shift your weight to your heels. Bend your knees and sit down, keeping your torso upright. Keep your knees behind your toes, bending until your thighs are parallel to the ground. Straighten your legs to come back up to standing, then repeat the exercise until your thighs feel fatigued.

Step 3

Add lunges into your workout. Stand with you feet shoulder-width apart and brace your core. Step forward with one foot, dropping your back knee toward the floor. Watch that your front knee stays aligned with your second toe. Stop when your front thigh is parallel to the floor. Rise back to standing and bring your feet back to starting. Repeat until your thighs feel fatigued, adding dumbbells as you gain strength.

Step 4

Use a stability ball to tighten and tone your thighs. Stand about 1 foot away from a sturdy wall, with your back facing the wall. Stand with your feet at the width of your shoulders and place a stability ball between the small of your back and the wall. Bend your knees to lower your body about 10 inches toward the ground. Hold for three full breaths, then rise back up to standing. Repeat until your thighs feel fatigued.

Step 5

Use a Pilates move to get tighter, slimmer thighs. Lie on your back on a yoga mat or towel. Let your arms rest at your sides with your palms pressed against the mat. Point the toes on your left foot and raise your leg, pointing your toes up to the ceiling. Turn your leg slightly so that your knee is pointing to the left. Breathe in as you draw an imaginary circle on the ceiling with your big toe. Use your entire leg to make the circle, but do not move your hips. Continue until you have made five clockwise circles and five counterclockwise circles. Repeat the exercise with the opposite leg, then do another five repetitions with each leg.


Items you will need

  • Dumbbells (optional)
  • Stability ball
  • Yoga mat
  • Towel


  • Wear comfortable clothing and supportive shoes while you're exercising to prevent injury.


  • Stop exercising immediately if you experience any pain. Call your doctor if the pain persists.

Photo Credits:

  • Hemera Technologies/ Images

This article reflects the views of the writer and does not necessarily reflect the views of Jillian Michaels or