Aerobic Steps for Thighs

Step aerobics, a form of aerobic exercise that incorporates cardiovascular, stretching and strength moves, tones and tightens the legs and core. It can increase your metabolism and burn calories. If the thighs are a problem area for you, master the basic steps and then incorporate kicks into your routine. You'll be shaping your thighs in no time.

  1. Before You Begin

    • Build a routine that focuses on lateral movement and kicks. The farther you have to step and the higher you kick, the more you are using your thighs to move your legs. Focus on crisp leg movements to keep tension on your thighs. Keep your back straight, so your body stays centered over your legs and thighs. Wear durable and supportive shoes, stretch before beginning your workout (warm up with low-impact aerobics for 5 minutes before stretching), and drink water during and after your workout and .

    Beginner Steps

    • Start out with steps that will take you the length of your bench but do not incorporate kicks. Two starting moves are Star Jump and Across the Top.

      Star Jump: Position yourself in the middle of your bench with your feet shoulder-width apart. Jump up and land with your feet at the ends of your bench. To complete the step, jump once again and pull your legs back in to the starting position.

      Across the Top: Position yourself on the floor so that the short side of your bench is immediately to your right. Keep your feet shoulder-width apart. Step laterally up onto the middle of the bench with your right foot. Follow with your left so that you are standing in the middle of the bench. Repeat, leading with your right and following with your left, down to the floor on the right side of your bench, where you will once again be in the starting position. To complete the move, reverse the process so that you step up to the left onto the middle of the bench, then back to your original position.

    Kicks

    • After you've learned the basics, try a few moves that incorporate kicks, such as Corner to Corner and Hop Turn. Control your kicks and keep them smooth.

      Corner to Corner: Position yourself on the floor with the long side of your bench in front of you. Keep your feet shoulder-width apart. Turn to the left and step up onto the left back corner of your bench with your right foot. Shift your weight to this foot and kick forward and up with your left leg, raising it as high as you can while maintaining control. Step back down to the starting position with your kicking leg, then your right leg. Repeat the process on the other side of the bench to complete the move.

      Hop Turn: Position yourself on the floor so that the long side of your bench is immediately to your right,. Your toes are in line with the front edge of your bench. Step up to the side with your right foot onto the middle of the platform. Kick up and forward with your left leg, pivoting on your right foot as you do so. As you come around, step back down to the floor with your kicking leg, then follow with your pivot leg.