When you exercise with the aim of losing weight all over your body, all parts of your body, including your thighs, will lose weight. The most effective aerobic exercises for working out your legs and buttocks are walking, cycling, cross-country skiing, and climbing stairs. Running is a good way to burn calories, but it's not the best choice for people with thick thighs. Since these people often find running difficult and uncomfortable, they usually can't stick with it. Combining walking and running would be much better. When you don't feel too challenged, you can appropriately increase running and reduce walking. Swimming is also a full-body aerobic exercise, but swimming doesn't use the thighs very much. If you want to tone your thighs in the pool, you can walk in shallow water or wear a life jacket and walk in deep water. The natural resistance of water will give your thighs a powerful workout. This exercise effect cannot be achieved by running on the road. To slim down your thighs, each exercise session needs to last 30 minutes, at least 3-5 times a week. Stick to moderate or lower intensity workouts, which means reaching 60% of your maximum exercise capacity, so that more fat can be burned. If you find maintaining this level of exercise somewhat challenging, you can start with a small amount of exercise and then gradually increase it. You can also flexibly control the intensity and duration of the exercise; if the exercise intensity is low and easy to perform, you can increase the duration of the exercise. In terms of fat consumption, walking for an hour has the same effect as running for 20 minutes. Before implementing an exercise plan, it’s best to have a physical examination done by a doctor, then choose an easy-to-perform exercise intensity with no adverse reactions. Afterwards, the exercise time can be gradually increased, but the average increase in exercise per week should not exceed 20%. The best self-assessment method is whether your body can return to normal within one hour after exercising. To prevent injury to certain parts of your body during exercise, you can do some warm-up activities first, such as jogging in place for a few minutes or doing some stretching exercises. The best time to exercise is about 1-2 hours before meals, such as in the morning or afternoon. Local exercises and stretching exercises are among the most effective methods for toning your thighs. With arms hanging down, squat on one leg below the knee, keep your back straight, extend the other leg backward until it is parallel to the ground; or in the same position, extend the other leg sideways until it forms a 90-degree angle with your body, try to do 3 sets (each set 10 times) of this exercise on each leg. This exercise can also be done while standing, stand on one leg and keep your body straight, extend the other leg sideways and backward, trying to make the thigh as flat as possible and parallel to the ground. Leg extensions can also be done sideways, lying flat on your side on a bed or floor, keeping one leg close to the floor, lifting the other leg up until it forms a 45-degree angle with your body, then support the upper leg at a 45-degree angle on a table or chair, and lift the leg near the floor to align with the upper leg.