Get legs you want to show off with our 30 day challenge. These thigh exercises will get you pins you’re proud of in just one month. Apart from making you look fabulous in a dress, toning up your thighs, ones of the biggest muscle groups in the body, can be a brilliant calorie burner, too.

These thigh exercises, will target your quads, hamstrings and gluteal muscles (that’s your bottom). Strong thighs are easy to achieve, you just need to use them. So that means upping your step count each day, taking the stairs and ticking off the challenge chart.

Home workouts are a great way to get fit and they cost hardly anything. You just need to be prepared to spend the time to get the results. Are you ready?

The Squat and Reach:

squat-and-reach

How to:

  • Stand with your feet shoulder-width apart and slightly turned out.
  • Keeping your feet flat and back straight, lower into a sitting position as far as you can go.
  • Lift your arms out in front of you, fingers pointing forwards, to help keep your balance.
  • Pause for three seconds, then push your heels into the floor and drive back up to your starting position.

Related article: Try These Leg Exercises That Include Only Your Bodyweight To Sculpt And Shape Your Thighs

Take It Up A Level:

Squat-and-reach-boost

How to:

  • Stand with feet slightly wider than hip-width apart.
  • Keep the weight in your heels and lower into a squat.
  • Then raise back up through the heels and kick one leg out to the side.
  • Squeeze your leg, bum and core muscles before lowering your leg back down.
  • Repeat with the other leg.

Related article: Why Can’t I Tone My Inner Thighs Without Weights? You Can With This 8 Move Lower Body Workout

The Hip Bridge:

hip-bridge

How to:

  • Lie on the floor.
  • Pushing through your heels, raise hips off the floor as high as you can to form a straight line from your shoulders to your knees.
  • Engage your core and hold for a couple of seconds, then lower down to just above the floor (leave a two-inch gap).
  • Repeat.

Related article: Improve Your Glute Bridge Form To Build A Strong Set Of Glutes And Legs

Take It Up A Level:

hip-bridge-boost

How to:

  • Lie on the floor and, pushing through your heels, raise your hips off the floor as high as you can go, while engaging your core.
  • Raise your left leg off the floor and straighten it out, keeping both knees level.
  • Hold for a couple of seconds, then bring your leg back down and lower your body to just above the floor (leave a two-inch gap).
  • Repeat with the other leg.

Related article: How to Boost and Sculpt Your Butt With These 5 Hip and Glute Exercises

The Dynamic Squat:

dynamic-squat

How to:

  • Stand with feet slightly wider than hip-width apart.
  • Lower into a squat, as before, then, keeping both feet on the floor, explode upwards to return to the start position.

Related article: These 10 Thigh Blasting Moves Will Help You Tone and Sculpt Your Lower Body Fast

Take It Up A Level:

dynamic-squat-boost

How to:

  • Stand with feet slightly wider than hip-width apart.
  • Lower into a squat, as before, but this time jump up explosively (feet off the floor) to return to the start position.
  • Keep your core tight, use your arms for momentum and land with bent knees to protect your joints.

Related article: Do Squats Really Give You a Bigger Bum? Yes & These 8 Variations Will Make It Fun To Grow

The Alternate Lunge:

alternate-lunge

How to:

  • Face forwards with your shoulders back and feet together.
  • Step one leg forward, bending both knees to allow them to form 90-degree angles.
  • Push through your front heel to return to the start.
  • Switch sides and repeat.

Related article: 5 Squat And Lunge Variations That Seriously Tone Your Backside

Take It Up A Level:

alternate-lunge-boost

How to:

  • Stand with your shoulders back and your feet together.
  • Step one leg back and cross it behind your other leg.
  • Bend both legs until they’re at 90-degree angles (similar to a curtsey).
  • Push through your front heel to return to the start position and repeat on the other side.