When I tone my quads(biggest leg muscle), I go for the basic movement of all: the squat. I follow that with Leg Extensions, which is a quadriceps isolating move. This means all the force is focused onto the quads so it's very great to lose fat there. Lunges and Leg Lifts are a great way to tone the legs as well. If you want to tone the thighs and other parts of the legs, throw in some Leg Curls for the hamstrings(behind the knee above the calf) and also a few on the glutes such as Lying Kickbacks. Try this:
Squat: 4 sets of 20
Front Squat: 4 sets of 10
Leg Press: 4 sets of 20
Leg Extension: 4 sets of 20
Lunges: 3 sets of 8(each leg)
The Front Squat helps isolate the inner area of the quads, nearest to your groin. Leg Press is another isolation movement for the quads and depending on the stance it will work the inner and outer areas. For lunges, do 8 reps for each leg as they are usually the hardest exercise if you do them last. Try to keep the weights all about 30-40% of your maximum strength as the goal is to burn fat, not gain mass. Also, combine that with a diet and it will help you greatly.
On days that you want to mix it up, trying running or jogging for 15 minutes and then performing a kickback for 4 sets before working on the legs again. This way, you tone your legs, and the butt area so that it looks proportional.
What we need to do is focus on your long term shape and fitness with lifestyle changes. First, choose the correct workouts to burn fat that are focused and not time consuming. Next follow this up with an easy to comprehend nutrition plan. Finally, complete the process with proper rest and recovery for your body and mind. Doing this will allow you to what burns fat and feed the muscle.
Wall squat, leg lifts, anything that tones your thighs will also help lose fat. try planning a circuit where you focus on your legs. It will help a lot
Walking, or going for a run, lunges, squats, and also try listing your legs in the air for certain amounts of time, going slowly up and up?
move, fat is fat. doesnt matter where it is. some ppl stor it in diff. areas.
Running might help.