I get a lot of requests from women asking about how to improve their thighs, specifically their upper thighs. They want to shape up that area — 360 degrees around — without building bulk. Here are my four favorite upper-thigh toner-uppers. All you need is an exercise mat!

(Be sure to follow along with the video of this workout. Click here to watch it.)

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Move One: Reclined Leg Lift


Tones the inner, upper thighs
Starting position: Bring your body into a side-lying position, resting on your left side, propped up on your left forearm. Bend your knees approximately 45 degrees and grab your right ankle with your right hand. Then, straighten the right leg up (maintaining the grip with your right hand) to as close to a 90-degree angle as possible. Extend the left leg out parallel to the floor, pointing roughly out in front of you. Your whole body should be the shape of an obtuse L. Be sure to point your toes.
Action: Exhale and squeeze the left leg up toward the right one, as high as possible. (Ideally, the bottom heel will make contact with the top heel.) Inhale, and return to the starting position. Repeat 10 times, then switch sides and perform 10 more repetitions. Perform two sets on each side, for a total of 40 repetitions.


Move Two: Double Leg Beat


Tones both inner, upper thighs simultaneously
Starting position: Position yourself resting on your left side, lying on your mat. Allow your head to relax upon your upper arm, while keeping the hips stacked. Both legs should be straight, and your abdominals should be engaged for stability. Flex both feet and lift the legs 2 to 4 inches off the floor. The toes should be flexed, making the heels the body part farthest from your head.
Action: Now quickly "clap" your heels out and in together, just like Charlie Chaplin, for a total of 30 beats. Switch sides and perform an additional 30 on the right side, for a total of 60 repetitions.

Move Three: Leg Circles


Stretches and strengthens the entire thigh
Starting position: Lie on your back with the right leg extended straight up and turned slightly out (be sure to point the toes). The left foot should be planted comfortably on the floor with the left knee bent.
Action: Move the extended leg clockwise in concise circles, as if it's trapped in a cylinder. The circles you make should be the size of a typical salad plate. Do this 20 times, then reverse the direction and do another set of 20 going counterclockwise. Switch legs and repeat the series once on the left side, for a total of 80 repetitions.

Move Four: Ballerina Crisscross


Stretches and strengthens the entire thigh
Starting position: Place your head, shoulders and back flat on the floor, and bring both legs up straight, perpendicular to your torso. Your arms should rest comfortably at your sides.
Action: In a quick, robust motion, cross the right leg in front of the left, then the left leg in front of the right. Repeat, for a total of 30 crisscrosses, and then bend your knees to release. Do two sets, for a total of 60 repetitions.

Stay tuned for another exercise routine next month.

Ellen Barrett is the author of three books and owns a fitness studio in New Haven, Connecticut. You can read more about her here.