30 Day Leg Challenge for Slimming Thighs

A 30 day leg challenge for slimming thighs can create beautiful sculpted legs that you will be excited to show off when warmer weather rolls around. The bonus to a squat and leg challenge like these are the workouts that also targets your mom butt.

When you are trying to get fit, you are going to find that there are countless workout programs and ideas out there. You can hop on the treadmill, get a gym membership, increase cardio workouts, watch workout videos, and the list goes on.  What if you want to target a specific body part, like thinner thighs?

Years ago when I was still in the beginning of my fitness journey, I wanted to lose fat in my legs. I have always had thicker thighs which were my problem area. For a while, I had shied away from weight lifting for fear I would build too much muscle, but I learned differently when I started this plan.

Let’s say you already have a workout program that you stick with for cardio and weight loss, but you really want to focus on training your legs.  What do you do in this situation? Well, you do one of these 30 day challenges, of course!

chart of 30 day leg challenge exercises listed

What is the 30 day leg challenge?

A 30 day leg challenge is exactly what is sounds like. With a 30 day leg challenge, you commit to doing a specific workout every day for 30 days.  That doesn’t mean that you have to do the same exact workout each day during that 30 days, what it does mean is that you do leg focused workouts each day to tone up your legs.


These challenges are similar to a popular squat challenge, only better. Both challenges include a variety of toning exercises to target thigh muscles as well as glutes and calves.

Can you tone your legs in 30 days?

With a challenge like this, you can tone up your legs with daily workouts, when done in conjunction with another cardio exercise and a healthy diet.

Your legs are the largest muscles in your body, and thus, can burn the most calories when used. A leg challenge is a great way to burn body fat and tone your legs.

Again, this is not a quick fix, this is 30 days of work that you must be committed to doing, but with hard work 6 days a week, you can definitely see and feel results!

What is the best 30 day leg challenge?

There is not one specific 30 day leg challenge that will be more successful than another, everyone has workouts that work best for them.  Additionally, it’s often a good idea to mix up your fitness routine in order to get the best results. That’s why many people will spend a month doing one 30 day leg challenge and at the end of that month, they will move on to a completely different 30 day leg challenge.

Here are several different 30 day leg challenge programs that you can try. It is important to note that it is recommended that you increase your reps as time goes on to help you achieve further success.

woman tying shoe with workout clothes on

30 Day Leg Challenge for Slimming Thighs

Day 1 – Day 5     – 8 Side Leg Lifts, 8 Plie Squats, 8 Side Lunges, 8 Leg Swings

Day 6 – Day 10   – 10 Side Leg Lifts, 10 Plie Squats, 10 Side Lunges, 10 Leg Swings

Day 11 – Day 20 – 15 Side Leg Lifts, 15 Plie Squats, 15 Side Lunges, 15 Leg Swings

Day 21 – Day 25 – 18 Side Leg Lifts, 18 Plie Squats, 18 Side Lunges, 18 Leg Swings

Day 26 – Day 30 – 20 Side Leg Lifts, 20 Plie Squats, 20 Side Lunges, 20 Leg Swings

Side Leg Lifts – Lay on your side and lift the upper leg up and down, keeping your body in a straight line.

Plie Squats – With toes faced outwards, squat down engaging your thighs.  Keep your back straight and making sure to not hunch over.

Side Lunges – Stand up straight and step out with one leg, lunging as low as possible. Stand back up straight and switch sides.

Leg Swings – Flex your foot and keep your leg straight.  Swing your right leg up to the right side and then diagonal to the left.  Then move to the left side. If you need it for stability, hold on to a counter or back of a chair for balance.

printable 30 day challenge calendar with squats

30 Day Leg Challenge to Get Rid of Your Mom Butt

Day 1 – Day 5     – 8 Squats, 8 Heel Kicks, 8 Pointed Butt Lifts, 8 Bridges

Day 6 – Day 10   – 10 Squats, 10 Heel Kicks, 10 Pointed Butt Lifts, 10 Bridges

Day 11 – Day 20 – 15 Squats, 15 Heel Kicks, 15 Pointed Butt Lifts, 15 Bridges

Day 21 – Day 25 – 18 Squats, 18 Heel Kicks, 18 Pointed Butt Lifts, 18 Bridges

Day 26 – Day 30 – 20 Squats, 20 Heel Kicks, 20 Pointed Butt Lifts, 20 Bridges


Squats – Align your feet with your shoulders and squat down as far as you are able.  Keep your back straight, your chest lifted and push into the floor with your heels.

Heel kicks – Kneel down with your forearms on the floor.  Flex your foot while straightening one leg and “kick” or bring your heel up in the air (keeping your leg straight). Switch legs.

Butt Lift – Crouch down on all fours, lift one leg into a 90-degree angle behind you.  Keep your toes pointed straight up while continuing to look forward. Switch legs.

Bridges – Lie on your back with your feet hip-width apart and your hands placed on the floor near your waistline. Raise your pelvis up and then back down touching your butt to the floor.

Go ahead, print your tracking sheets today and get started. Your leg challenge for slimming thighs is waiting for you! 

about stephanie

About Stephanie

Just an everyday stay at home mom who one day decided I didn’t want to become the stereotypical overweight, middle-aged, out of breath, mom anymore. One day at a time, one meal at a time, one workout at a time and I became the athlete I never knew existed. Read more...

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