THIGH EXERCISE

The Biggest Loser Workout: Tone Your Thighs
2 of 6Squats
The Squat is one of the best exercises to develop and define the front of the thigh, as well as the gluteal and hamstring muscles. Like the Lunge, this exercise can be done just about anywhere.

Positioning
Stand with your legs a comfortable distance apart and your arms crossed over your chest. Keep your back straight.

The Move
Bend at your knees, squatting down until your thighs are just beyond parallel to the floor. Press up from your heels and return to the starting position. Repeat the exercise for the suggested number of repetitions. Concentrate on letting your thighs do all the work.
To protect your lower back, be sure to maintain the neutral alignment in your spine—namely a normal, slightly arched, curvature. If your spine rounds, the risk of injury to the discs greatly increases. When you maintain a normal curvature, your spine can better withstand the resistance in a very safe manner. Similarly, maintain a proper head alignment by keeping your vision focused forward. If you look down, you may round your spine, making that area of the spine weak and more susceptible to injury and loss of stability.

Advanced Tip
You can make this exercise more challenging by adding weight to the movement. Hold a dumbbell in each hand at your sides and perform the squat movement as described above.

Plie Squats
With this version of the Squat, you activate more of your inner thighs (adductors) than with a regular squat. This exercise, which you may recognize as a ballet move, is the perfect companion to Squats and Lunges for rounding out your lower body routine.

Positioning
Stand with your feet slightly farther apart than hip-width, with your toes and knees turned out comfortably and aligned with each other. Keep your back straight.

The Move
Bend your knees, lowering your hips without rotating your pelvis forward or backward, into a squat. Keep your abs contracted. Straighten your legs and repeat for the suggested number of repetitions.

Advanced Tip
You may add weight to this exercise for an advanced challenge. Either hold a dumbbell in each hand and place them on your upper thighs, or hold a single dumbbell or barbell plate with one hand in front of your body. Perform the exercise as directed above, using proper form.

Isabeau Miller's Exercise Tip
For a variation on Squats, hold a -medicine ball to work both your upper and lower body.

Wall Squats with Stability Ball
An effective—and fun—way to perform Squats is to use a stability ball. This variation not only works your thighs and buttocks, it also gives your core a good workout because it requires you to contract your ab muscles while performing the move. The stability ball also provides back support during the exercise.

Positioning
Stand with your back toward a wall and place the stability ball so that it is pressed between your lower back and the wall. Your feet should be placed about shoulder-width apart, with your weight on your heels as if you were about to sit on a chair. Keep your back pressed into the ball for support.

The Move
Bend your knees, keeping your core muscles tight. Lower your body so that your thighs are just parallel to the floor. Keeping your back pressed into the ball, return to the starting position. Repeat the exercise for the recommended number of repetitions.

Advanced Tip
As your thighs become stronger, decrease your pressure against the ball. This will increase the challenge to your lower body muscles.
Static Wall Squats
This exercise perfects and strengthens your thigh muscles and takes only minutes to perform. It looks easy, but you'll really feel it work your legs. No equipment is required except for a wall, making it a perfect exercise for when you are traveling.

Positioning
Stand with your back against the wall and place your feet about shoulder-width apart. Keep your weight on your heels as if you were about to sit on a chair. Keep your back pressed into the wall for support.

The Move
Bend your knees, keeping your core muscles tight. Lower your body so that your thighs are just parallel to the floor. Keep your back pressed into the wall. Hold this position for as long as you can, up to 1 minute. Rest, then repeat.

Advanced Tip
Work on increasing the time you can maintain the squat position. Try this exercise with a partner and see who can hold the position the longest!