Toned Legs in 30 Days – Exercises To Firm Up Thighs and Hips


Does it seem impossible to go from having flabby thighs to being ‘feel good’ thin? It’s not! You can achieve it if you put in enough effort and time, and reshape both your genetics and your legs so they are LONG, HOT AND LEAN.

Toning legs requires a lot of patience and a low body fat level in order to get the shape you seek. Legs are unfortunately one of the main areas that ladies hold fat. Due to the way our bodies work, fat seems to be attracted straight to the area around the thigh bone and then just stays there forever! After your body fat increases to a certain level you start to see dimples and cellulite and you can eventually be left with troublesome stretch marks. Even once you’ve slimmed down these can be very difficult to get rid of. But don’t fret ladies…did you know around 89% of ladies have these marks, even the figure and fitness ladies? I’ve seen them on stage when walking behind them and I’m sure that they’ve also noticed mine too!!! Welcome to the elite group of stretch marks and imperfections. I still feel better like this than being the girl with overweight thighs and dimples.

So how can you go about firming up your legs and burning fat quickly to get toned legs in 30 days? The most important thing is to combine plenty of leg toning exercises with increased cardio activity. Up your cardio work to about 30 mins each day for 6 days every week using the stair master on fat burning level 10, but remember to do this AFTER any weight work. Replace your existing routine with the leg exercises explained below and within a few weeks you will definitely see and feel a difference.

Remember to always warm up before starting your workout, preferably with a 6 minute warm-up routine – try including some knee lifts and heel digs to warm up your leg muscles and increase the heart rate ready for the harder work to come. Always cool down after your workout with a 5 minute muscle stretch, focusing on the hamstrings, calves and quads.

Some great yet simple exercise to help you get toned legs in 30 days are simple squats and lunges, which also help to tone your butt at the same time as your thighs – always a bonus! These can even be done in the comfort of your own home without any equipment at all so on a day that you can’t get to the gym or feel like doing a little extra at home, try them. You might think these are obvious and easy to do, but it’s really important to get your form right so that your leg muscles are working to their full potential, so follow these brief instructions to make sure your posture is correct:

Stand with your feet about shoulder-width apart and your hands by your sides or stretched out in front of you if you need help balancing. Bend your knees so that they’re almost at a right angle, with thighs parallel to the floor. It’s really important to keep your back straight and not to let your knees extend beyond your toes. Try at least 2 sets of 15 to 24 reps.

Continue with some lunges, standing in a split stance with right leg forward and left leg back. Bend the knees, lowering into a lunge until again, both legs will be almost at right angles. Keep the weight on your heels, pushing back up to starting position. As always, keep that form up with a straight back and don’t let your knees go beyond the toes. Do at least 1 set of 15 to 24 reps on each leg.

Now you can get onto the more vigorous exercise to really help you get toned legs in 30 days.

For the weight bench work, 3 sets of 50 reps of side steps is your goal. Stand on top of the weight bench, then drop your left foot, placing it quickly on the ground then bringing it back up and doing the same with your right leg, and so on. Holding a weight plate to your chest will maximize your fat burning. You probably won’t be able to do the 50 reps nonstop to begin with until you’ve practiced it a few times. But don’t worry – once you’ve done a few sessions, you’ll be able to manage more reps nonstop until you’re doing the full 50 in one go.

After this, stretch and prepare for the next exercises. Grab hold of your body ball and do 3 sets of 50 single leg squats. These are different from the simple warm-up style squats described earlier and because of the use of the body ball, these will be far more strenuous and effective. Keeping your form is crucial so ensure your knee remains above the ankle like in the picture and don’t let the knee come inwards. A useful reference point is to visually line up the middle of the knee cap to the outside of the upper foot.


Again, stretch carefully this exercise, hydrate yourself and get ready for the last exercise. The Multi-Hip exercise for the outer thigh is done using the Multi-Hip machine. It is very simple which allows you to achieve many reps with some resistance work as well.

The target is to do 3 sets of 50 like the other exercises and try to do them nonstop if you can. The most important form point to remember is to keep your hips facing forwards throughout and don’t let them pivot left or right. The key is a good, stable foundation leg with soft knee and you will feel that this leg also benefits from an isometric workout during the exercise. Once you’ve finished your sets you should stretch thoroughly and drink plenty of water to minimize your recovery time and reduce your soreness the next day.


Feel free to tailor your exercise regime to suit you, and remember that although the above exercises are the best ones to get you quick results and make those legs toned, in between workouts you will benefit from any kind of walking, running up and down stairs or leg stretching. Any exercise will also be made more effective if you’re holding weights which increases the resistance. Even if you start to feel bored with these simple exercises, keep on going because they will deliver the results you seek. However if you really want something different, or to maintain your long-term leg tone in the future, you could always try kickboxing classes which are great not only for developing your leg strength and tone, but also for a big cardio fat burning hit. Don’t forget, you need to include plenty of cardio work to burn enough fat to be able to see your beautifully toned muscles!


About Author

Linda Cusmano

Linda is a national level fitness and figure pro who dabbles in bodybuilding competitions, obstacle and strength challenges along with fitness model competitions. She is a triple certified elite personal trainer and the owner of Body Rush Personal Training. See my profile page for more information!

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