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How to Tone & Lose Weight in the Back of the Thighs

By Jake Wayne ; Updated July 18, 2017

Losing weight doesn't happen on any one part of your body, but rather on your body as a whole. So you can't just exercise your thigh weight problem away without exercising your whole body. Yet toning muscles works just the opposite: you must focus specifically on the muscles you want to tone. Create an exercise and diet plan to both tone and lose weight on your thighs.

  1. Adopt a weight-loss diet that follows healthy nutrition and calorie restriction techniques. To stay healthy and to make lifestyle changes that can keep the weight off, plan to lose no more than 2 lbs. each week.

  2. Jog, walk, cycle or swim three times per week for 20 to 30 minutes at moderate exertion. Cardiovascular exercises with a weight-loss diet help you lose weight at a safe and sustainable rate. Jogging, walking and cycling also exercise your leg muscles to help tone the muscles in the backs of your thighs.

  3. Do a resistance workout two to three times per week. Although it's helpful to work out all the muscle groups in your body, toning the backs of your thighs means focusing your weightlifting or calisthenic workout on that area. Some exercises that work your thighs include squats, good-morning exercises, hamstring curls and lunges.

  4. Weigh yourself and measure your thighs once per week, preferably on the same day and at the same time of day. Regularly tracking your progress can help you stay focused and allow you to make changes to your routine if you are progressing too slowly or dangerously fast.

  5. Warnings

    Check with your health care professional before making changes in your exercise or diet plan, particularly if you have a health condition.

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