How to Tone Thighs on a Treadmill
Most people get on a treadmill and just walk or run at a steady pace for a certain amount of time. Unfortunately, this method only trains the quadriceps and hamstrings. In addition, the repetitive movement causes the body to plateau over time, diminishing results.
If you'd like to rev up your treadmill workout, however, try these methods to slim and tone the thighs.
Instructions
-
Inner and Outer Thighs
-
1
Face the side of the treadmill. To tone abductors and adductors, or inner and outer thighs, use the treadmill facing the right side. To ensure safety, be sure to hold the hand rail with both hands while completing the workout.
-
2
Set the treadmill speed. In order to work the inner and outer thighs, you must begin by setting the treadmill to a low speed. Using a slow speed setting will allow you to focus on your balance, coordination, and intensity, without the worry of falling.
-
-
3
Set the treadmill incline. Choose a medium-to-high incline level in order to get the largest strength benefits. Using a high incline will work more of the leg muscles and create more defined thighs.
-
4
Begin to exercise. Move the legs apart then back together on the moving treadmill. While your body is still facing the side, move the left foot toward the front of the treadmill. Then bring the right foot up to meet it in a sachet or side-skipping motion. When complete, switch sides and repeat.
-
5
Add variety. In order to get the most benefits, vary the speed and incline levels throughout the workout. The higher the speed and incline, the harder the exercise.
Front and Back of the Thighs
-
6
Set the treadmill. In order to tone the quadriceps and hamstrings, or front and back of the thighs, approach the treadmill in a traditional front-facing manner. Set the speed and incline at comfortable levels, which will allow you to maintain an easy jog.
-
7
Perform interval training. This quickly tones and slims thighs and increases cardiovascular endurance by taking the body through periods of high stress, followed by recovery.
Perform intervals by jogging at a comfortable speed and incline for two minutes. Then raise both the incline and speed levels to an all-out, uphill sprint for one minute. Next, lower the levels back to the original jogging settings for another two minutes. Repeat this cycle several times.
-
8
Adjust if necessary. You can increase the length of the recovery interval period to accommodate your endurance level. As you progress, however, aim to lengthen the stress period and shorten the recovery period over time.
-
1
Tips & Warnings
Be sure to get a doctor's approval before beginning a new fitness program.
Use a treadmill with an automatic shut-off switch in case of falls.
Do not perform inner and outer thigh work without a firm grasp on the treadmill's hand rails.
