Struggling to get your skinny jeans on? You’re not alone - the thighs are an area most women struggle with.

While you can’t spot reduce, you can tone muscle in specific areas. Combined with a healthy diet aimed at burning fat, these exercises are brilliant for sculpting a lower body you will be proud of!

Gym machines which offer a strong cardio workout along with weights are your best bet for quick, effective results.

To target your thighs, focus the pressure in your heels on each machine.


One of the most popular machines, the treadmill is one of the top calorie-burning workouts so is ideal for those with excess weight to shed from their thighs. An average woman will burn 270 calories during 30 minutes running at 10 mph.

Hills help target your thighs so pump up the incline for even more power, and try to resist using the handrails!


A steady stationary bike workout can burn around 250 calories in 30 minutes and stimulates blood circulation in the thighs thus helping to get rid of the fat stored in the fat cells. To target your thighs and glutes even more press down with your heel rather than the pad of your foot.


Working out on an elliptical machine (also known as cross trainer) works all the muscles in the thighs, giving them a tighter, more toned look. It creates a stride similar to running, but without the impact, so is a great choice for anyone with joint issues.

Using the hand bars simultaneously raises the calorie burn, which averages 200 calories for 30 minutes. Focus on your thighs by standing straight and keeping your heels low on the foot pads.


The leg press and leg curl are among the best gym machines for your legs. Choose a challenging weight on the leg press which allows you to do 10 reps. Sit at the machine and press the plate forward with your feet until your legs are straight, but knees unlocked. These work the quads on the front of your thighs, while doing leg curls will target the hamstrings on the back of your legs.


The Author

Kath Webb

Kath is a contributing writer for PayasUgym. Football, running, weight training, yoga and walking are her forte, along with cooking tasty, nutritious food - with a regular batch of cake chucked in.


Lucy C.
25 November 2017

Lucy C.

the message for all females is to be at peace with your thighs, as the article says you can't spot reduce. Those of us not built to be long and lean should instead embrace the muscle!

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