Losing inches on your thighs and hips isn’t an easy task, although there are a number of exercises that can help tone and build muscle in the two areas. You can’t spot reduce, so to lose inches in your legs and butt, you need to lose weight overall through a mix of cardio exercises and resistance training. Thankfully, muscle has a more compact appearance than fat, so toning your thighs and hips will not only help you lose weight overall, but it can make your lower body appear more slender.
Unfortunately, spot reduction is a myth. You will need to lose overall body fat and tone leg muscles to lose inches in your thighs and hips.
Run for Thin Thighs and Slender Hips
According to Columbia University, distance running is one of the most effective exercises for reducing thigh size. While the size of your hips and thighs is determined to some extent by your genetics, distance running is known for building long, lean muscle in your legs. As a cardio exercise, it is also good at burning calories, helping you lose weight. The American Heart Association recommends a minimum of 30 minutes of moderate intensity exercise five days a week to maintain your current weight and fitness level. To lose weight, you may need to increase your cardio to 45 to 60 minutes a day, five days a week.
Squat With Pulses
The basic squat is excellent at reducing thigh size and toning your quadriceps and gluteals, giving a firmer and slimmer appearance to the area. Standing with your feet hip-width apart and your toes facing forward, extend your arms straight out in front of you. Sinking down by bending your knees and then your hips, go down into a deep squat, stopping when your thighs are parallel with the floor. Do not let your knees extend past your toes. Pulse 10 times by rising and sinking 1 to 2 inches to increase the difficulty of the exercise and build more muscle. Slowly rise back up to starting position, then repeat eight times for three sets.
Take Steps: The Walking Lunge
The walking lunge exercise strings together a series of alternating-leg lunges to build muscle in your legs and hips while providing a gentle cardio workout. Standing with your feet hip width apart, take a large step forward with your left leg, lowering your hips straight down so that both your knees bend. Do not let your lower knee — in this case your right knee — touch the floor. Slowly rise back up so your legs are fully extended, bringing your right foot forward to meet your left, and then take a large step forward with your right foot, repeating the sink and rise. Repeat for 10 lunges per leg for a total of three sets.
Get a Ballet Booty
The reverse leg lift is harder to do than it first appears. Based on a ballet exercise, the reverse leg lift not only builds thigh and hip muscle, but it also works your core area. Standing with your legs together, bend forward at your hips so your torso is parallel to the floor. Raise your right leg straight out behind you until it is also parallel to the floor, holding onto a chair if you need support. Gently bend your left leg, and then raise your right heel up toward the ceiling by 2 inches. Hold the position for five to 10 counts, before returning it to parallel position. Repeat the lift and hold eight times for two sets before switching legs.
01/137 easy ways to reduce thigh fat
We often hear about numerous ways to reduce belly fat but another problem area for mostly women is their thunder thighs. And if you are someone with thick thighs, you know the pain well enough. Today we will tell you some tips to reduce and tone your subborn thigh fat. readmore
There is nothing one can do to only reduce thigh fat. Weight loss is an overall procees. When you eat healthy and exercise, your body burns fat overall and spot reduction isn’t really a real concept. But there are some tips you can follow to tone your thighs with overall weight loss. readmore
03/13Reduce your salt intake
Extra salt intake intake can make your body retain excess water. This can cause bloating and change the shape of your body including your thighs. Cutting back on salt will immediately change the fit of your clothes because water follows salt. So consuming less salt means less water retention in the body. readmore
04/13Have more electrolytes
Electrolytes means calcium, magnesium and potassium. The more electrolyte you have in your body, the less salt it will retain. Bananas, yogurt and green leafy vegetables are rich in various types of electrolytes. readmore
05/13Reduce your carb intake
Carbs are transformed into glycogen, which then gets stored in your liver and muscles along with water. The more carbs you eat, the more water your body stores. That is why a lot of people feel they lose weight right after they follow a low-carb diet. readmore
06/13Eat more protein and fiber
A protein and fibre rich diet works wonder for weight loss. Protein and fiber help by keeping you fuller for longer and thus stop you from binge eating. readmore
07/13Do some strength training
While spot reduction of fat is not possible, traning a particular muscle to make it strong and toned can be done easily. You can target your thighs by doing some curtsy lunges, goblet squat and sumo squats. Do some lateral lunges and side leg raise to focus on your inner thighs. Work on your hamstrings by doing deadlifts, reverse leg curls and bridges. readmore
08/13Keep switching your moves
You can build muscle and strength in your thighs by not doing the same exercises every day. Switching moves is very important and praticing different exercises can help you do that. You can do squats one day and lunges the next day. readmore
09/13Try some HIIT exercises
To tone your thighs quickly, you can combine HIIT exercises with strength training. It will help you burn more calories and create that calorie deficit required to lose weight. readmore
You cannot lose weight from just one part of your body. And the best way to lose weight is the right combination of healthy diet and regular exercise. Here are 3 exercises that can help to tone your thighs. readmore
Lunges target your quads, hamstrings, and glutes. Directions: Stand straight on the ground with your feet hip-width apart and hands on your hips. Move your right leg 1 feet forward and lower your body until both your front and back legs make 90 degrees angle. Hold this position for 2-3 seconds, then press into the right heel to drive back up to starting position. readmore
Squats help to target your quads, hamstrings, glutes, lower back, and calves. Directions: Stand straight on the ground with your feet wide apart. Stretch your arms in front of you and at the same time flex your knees and go down (squat down) as if you are going to sit on a chair. Go as low as you can. Hold this pose for a few seconds, then come up. Repeat the same 10-15 times. readmore
Single-Leg Circles is good for quads and adductors. Directions: Stand straight on the ground with your legs wide apart. Put your right foot forward with the toes pointing out. Lift your right foot till your knees and move it outwards to make a circle. Do this 5-10 times repeat the same with the other leg. readmore Use compound exercises, like lunges, to slim your thighs. Image Credit:
Vicheslav/iStock/Getty Images Many people, especially women, tend to store weight in their lower bodies, which makes the thighs a common «trouble zone.» How easily you can lose an inch off your thighs depends on your current fitness level — if you’re currently overweight, you’ll be able to lose that inch relatively easily by losing body fat. If you’re already thin and fit, however, you’ll likely need to work harder to lose that inch.
Lose Body Fat for Smaller Thighs
Reducing your body fat will help you take an inch off your thighs. You can’t lose fat specifically from your thighs, but as you lower your overall fat levels, your thighs will shrink proportionally to the rest of your body. Safe, sustainable weight loss comes at a rate of roughly 1 to 2 pounds weekly, and you can achieve it by eating 500 to 1,000 fewer calories than you burn daily. If you have a significant amount to lose, aim for weight loss at the higher end of that spectrum; if you’re already at a healthy body weight, aim for 1 pound per week. Use an online calculator to figure out your calorie needs, based on your body size, age, gender and current activity level; then subtract calories accordingly to create your calorie deficit. Just don’t go lower than 1,400 calories daily, recommends the University of Michigan, or you’ll go into a semi-starvation state that makes it harder to shed body fat.
Make Dietary Changes to Lose the Inch
No matter how many calories you’re eating, or the calorie deficit you’re aiming for, you should use wholesome, unprocessed foods to make up most of your meals. Lean protein — the type found in fish, chicken and turkey breast, eggs, nonfat dairy, beans and lentils — keeps you full and supports muscle growth, while fruits and veggies offer filling fiber, along with vitamins and minerals you need for overall health. Moderate portions of whole grains — a half-cup per serving — provide carbs to fuel your workouts, along with fiber to help keep you satisfied. Ditching processed foods in favor of whole foods has other benefits, too. Processed foods tend to contain large amounts of sodium for flavoring, which can trigger water retention. If you’re currently retaining fluid as a result of following a high-sodium diet, simply lowering your salt intake can help you de-bloat and lose some water weight.
Incorporate Thigh-Toning Cardio
Make cardiovascular exercise part of your daily routine to slim down your whole body, including your thighs. Cardio burns calories, so getting active makes it easier to create a calorie deficit, which you’ll need to lose weight. How many calories you burn depends on the type of cardio you do, as well as your body weight. For example, a 30-minute low-impact step aerobics class will burn 210 calories if you weigh 125 pounds; 260 calories if you weigh 155 pounds; and, if you weigh 185 pounds, 311 calories. The same length high-impact step aerobics class burns 300, 372 and 444 calories for 125-, 155-, and 185-pound person, respectively. Most forms of cardio work your legs, so they can help keep your thighs looking fit and toned. Choose a variety of cardio to work your thighs from all different angles. Mix running on the treadmill with using the skating machine at the gym. Alternate rowing or cycling with skiing or rollerblading, and incorporate dance and step classes that work your thighs from all different angles to help them look toned.
Sculpt Your Thighs With Strength Training
Strength training can also help you lose an inch off your thighs. It helps build and maintain lean muscle, so your thighs will look healthy and toned as you drop body fat. Regular-strength workouts also keep some tension in your leg muscles — think of it as a mild version of flexing — that make your thighs look firmer. Work your thigh muscles from all angles through different variations of squats, lunges and deadlifts. Perform back, side and curtsy lunges to work your thighs from different angles, and try both standard and sumo squats and deadlifts to challenge the front, back and sides of your thighs. Make sure you stretch after each workout. Strength training can create a muscle «pump,» which temporarily swells your muscles with fluid after your workout, making them appear larger. Stretching helps release this fluid, reducing the «pump» and making your thighs appear smaller. Experiment with forms of exercise that combine thigh-toning moves with stretches, like Pilates and yoga.
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