What's The Best Way To Tone and Define My Thighs?

QUESTION: I am a soccer player so I kind of have bigger thighs. I run quite a bit but not a ton because I am a goalie. I just was curious how to tone my legs and make then more defined but smaller because I am constantly active. I have found a few exercises for the inner thighs but I don't really know what to do.

Answer: The best way to tone and define your thighs overall, without making them bigger, is doing body weight exercises. The two that I would suggest are: Squats and Lunges.

You can see how to do Lunges here--

How To Do Lunges

Doing 1-2 sets, 12-15 reps, 3 times a week will really improve your leg muscle tone. You can prevent increasing your muscle size by avoiding heavy resistance exercises and doing an excessive amount of sets ( > 4-5 sets)

If there is fat on your thighs, you can lose that like you lose any fat on your body-- consume fewer calories than you're burning. Losing fat on your thighs will make them smaller. Unfortunately, specifically working your legs won't burn fat on your legs. Spot reducing doesn't work.

In addition to these exercises, most aerobic exercises will help tone your legs. Running, Biking, Elliptical, and especially the Stair Master really work the thigh muscles. The running you do during soccer practice should help too.

For your inner thighs, place a ball between your knees while lying on your back. Squeeze and Hold for 5 seconds (8-10) times. This will help tone your inner thighs.

Good Luck