Slim Thighs Workout: Only 15 Minutes a Day!

When I researched other slim thighs workouts out there, I was surprised to find mostly just short workouts with a few moves that would not fatigue your muscles, like side leg lifts and the clamshell exercise (without resistance bands), for example.

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My friend, you must feel the burn if you want to see results! It will take a long time to feel enough burn if you do not use dumbbells on top of your body weight. I think it’s because the fitness trainers who create these workouts assume that women looking for slim thighs will worry that using dumbells will make their thighs look bulky by developing muscles rather than just tightening. Let me put your mind at ease: It takes the average woman a long time and hours of working out to develop “bulky” muscles. Women typically don’t become “bulky” with strength training. I follow some women online who devote hours each day going to the gym, working at lifting weights to develop their glutes and tighten their legs. They look lean and toned.

All that to say, you don’t have to worry that because this slim thighs workout requires dumbbells, you will develop thick manly legs. Instead, you will get the best results in the least amount of time, that’s all! Perform this workout at least 4 times a week. It takes only 15 minutes!

Slim Thighs Workout

Make sure you use dumbbells that are heavy enough for your legs to feel fatigued after 15-20 repetitions. I use 10-15 lbs, depending on my energy level. This 15-minute workout doesn’t repeat itself. You will be making each move only once. You can repeat it twice or even 3 times to see even faster results.

Slim Thighs Workout

1. Sumo Squats (20 Reps)

The first move in our slim thighs workout is sumo squats:

  • Start standing with your legs wider than hip distance apart, toes pointing out.
  • Push your hips back and squat down.
  • Keep your back straight and your upper body lifted.
  • Push through your heels to lift back up.

2. Step Ups to Balance (10 on Each Leg)

Use a stable and safe table or a step.

  • Stand in front of it with your feet hip-width distance apart.
  • Step up on it using one leg and pressing through your glutes.
  • Stand upright and lift the non-supporting leg to contract the other glute muscle.
  • Bring the non-supporting leg back down to the ground first.
  • Take the supporting leg back down on the ground next.
  • Repeat on the same leg 10 times and move on to the other leg.

3. Squat to Lunge (10 on Each Leg)

This slim thighs workout move targets the whole body and increases your heart rate:

  • Start standing straight with your feet hip-width distance apart.
  • Squat by pushing your hips back.
  • Lift back up, pushing through your heels.
  • Bring your right leg forward into the lunge position (both knees at a 90-degree angle).
  • Push through your right heel to bring your leg back.
  • Squat again.
  • Lunge forward using the right leg again. Do it 10 times before moving on to the left leg.

4. Weighted Bridges (20 Reps)

  • Grab your dumbbells.
  • Lie on your mat with your knees bent, holding your dumbbells at your hip level.
  • Raise your hips to the ceiling, squeezing your butt.
  • Hold up for a second and lower your hips down slowly.
  • Raise your hips back up before they touch the floor.

5. Dumbbell Single-Leg Deadlift (10 on Each Side)

Do one leg 10 times before moving on to the next leg:

  • Grab your dumbbells.
  • Start with your feet hip-width apart.
  • Lift your weight to one leg while the other leg engages and lifts extended behind you.
  • As your extended leg lifts up, lower your body forward until your body forms a T shape (you can keep a slight bend in your standing leg).

6. Curtsy Lunges (10 on Each Side)

Alternating legs:

  • Stand with your feet hip-width apart.
  • As you shift your weight to your right foot, move your left foot behind toward your right side.
  • Lunge as deeply as possible with your knee hovering over the floor.
  • Slowly return to the standing position.

7. Bulgarian Splits Squats (10 on Each Leg)

10 on one leg before moving on to the next leg:

  • Stand about two feet from your sturdy table or bench (your back facing the table) with your feet hip distance apart.
  • Put your right foot on the table (you can put the top of your foot on the table or flex your ankle and put your toes on the table).
  • Balance your weight evenly on your left foot and bend your left knee to lower your body.
  • Press back up to standing by pushing through your left foot.

8. Marching Glute Bridges

Alternating legs and keeping a dumbbell for increased resistance:

  • Follow the instructions for the weighted bridges, but lift one leg keeping it bent (as in a marching movement).
  • Lower the leg back down (not lowering your butt).
  • Lift up the other leg.

9. Squats (20 Reps)

Squats are an ultimate slim thighs workout move:

  • Stand with your feet hip-width apart.
  • Push your hips back as if to sit in a chair.
  • Keep your weight in your heels and lift back up to standing position.

10. Single Leg Deadlift Variation (10 Reps on Each Leg)

I didn’t know what to call this move! I am sure it has a name, but I don’t know. Here’s what you do:

  • Start with your feet hip-width distance apart.
  • Lower your one-legged deadlift, but stay in that position instead of getting back up.
  • Fold the leg that you raised back behind your standing leg (you can keep your standing leg straight or squat at the same time).
  • Straighten it into the one-legged deadlift position again.
  • Repeat.

11. Pulsing Side Lunges (20 on Each Side)

  • Stand with your feet hip-width apart.
  • Take a large step to the right, shifting your weight onto your right leg and pushing your hips back as you bend your right knee.
  • Keep your weight on your right leg and pulse 20 times.

12. Single Leg Glute Bridge

  • Follow the instructions for the marching bridges, but keep one leg straight up.
  • Lower your butt down without touching the ground.
  • Lift back up.
  • Repeat 10 times before moving on to the next leg.

Slim Thighs Workout Video

I hope you enjoyed this slim thighs workout!

You may also want to try my 12-Minute Lower Body Workout Routine.

slim thighs workout