How to Tone Down Your Thighs for Football

Football stars require tone, lean muscles and strength.

Football is a game that requires strength and agility. Football players must be strong to withstand the heavy blows of the opposing front line, and they must be fast in order to outrun the opposing defense. One of the best ways to get yourself into "football shape" is to tone your adductors, quadriceps femoris and hamstrings -- in other words, your thigh muscles.

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Ankle weights (optional)
Stack of magazines or books (optional)
Stairs or step bench

Instructions

- 1
  
  Keep your arms extended in front of you while squatting.
  
  Begin your workout with squats, the best all-around exercise for your thighs. Place your feet shoulder-width apart and bend at the knees until you are in a position similar to that of sitting in a chair. Count to three, and rise. Over the course of your workout, you should do three sets of 25 squats.
- 2
  
  Find a wall and bend at the knees, back against the wall, again as if sitting in a chair. This is called a "wall sit" and you will quickly feel a burning in your thighs if you are positioned properly. If you are not, try moving your feet a few inches closer together and adjust to bake the bend in your knees a 90-degree angle. To make the workout harder still, place a stack of magazines or books on your lap and hold the position. Wall sits should be held for 45 seconds to one minute. Repeat several times.
- 3
  
  Running stadium stairs is a great way to take your workout outdoors.
  
  Tone your thighs and incorporate cardiovascular exercise by running up and down stairs. If you do not have access to stairs, use an step bench meant for aerobics. Run stairs for 10-minute intervals three times throughout your workout. If you do not feel your heart rate rising, add ankle weights to make the workout more difficult.