Women can have accumulate fat in thighs due to many factors including bad food habits, lack of activity or hormonal issues. Merely running or cycling does not work the muscles of this area. There are few effective exercises that engage the entire lower half of the body, including the hips, quads, hamstrings and calves, while also hitting the core, shoulders and back. After a full body warm up that includes dynamic stretches, it’s important to remember to engage your muscles as the workout is performed.

Here are five thigh exercises to cut the cellulite, tone and strengthen your thighs:

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Deep Squat

This is the perfect squat with the hip crease going all the way past the knees. Deep squats recruit more muscles, burn more calories, and build a nice, strong butt. Not only is squatting deep safe and effective, but it ensures a nice, strong body. Try lying on your back, bending your legs and going through a squatting motion. Flex the thighs, squeeze the butt and repeat two sets of 20 repetition.

Inner thigh press with rubber ball

Lying on your back on a mat, bend your knees so that the soles of your feet are flat on the floor. Place a medium rubber ball between your knees. Contract your inner thighs to squeeze the ball for 30 seconds. Relax for 10 seconds and then repeat the cycle five-six more times. This exercise will strengthen your thigh muscles during workout.

Cross stepping

For this exercise, you need a staircase. Face the railing and hold onto it for balance. From the bottom of the staircase, cross one leg over the other onto the first step. Then cross the opposite leg onto the next step. Keep doing this until you reach the top. Ankle weights will help you get toned thighs faster when you are cross stepping. This exercise will blast fat while building muscles and you will start seeing toned thighs in no time.

Straight-up lifts

If you are looking to tighten and strengthen your inner thigh muscles, do this exercise to make those stubborn muscles shake. Lying on your side, lengthen your bottom leg and cross your top leg over, resting either your top knee or the top of your foot on the floor. Prop your head up with your hand, rest your head on your arm and keep your torso steady and your waist should pull away from the floor a bit. Maintain this position as you do the movements. Lift as you lower it back down without letting it touch the floor.  Perform 15 to 20 repetitions.

Standing thigh press

Put your feet together and stand tall with back straight wearing ankle weights if possible. Tighten your abs and flex your thighs. Lift one leg and slowly press one thigh against the other for at least five seconds. Move it outward and press again but do not swing your leg. Start with a set of eight to 10 repetitions for each leg. This workout will tone your thighs.

Nonetheless, these exercises are worth aiming for: They are an incredibly valuable tool, build strength and lose thigh- leg fat and the steps are better for mobility, posture, strength and flexibility. They will benefit every aspect of your fitness.