Having excess thigh fat is not as serious as having a pot belly, but nonetheless, it can still make you feel self conscious. To combat heavy legs, you need to lose weight throughout your entire body since spot reducing is not possible. That being said, you can also mix in weight-training exercises that target your quads and hamstrings. By building muscle, you will give your thighs a leaner, more defined look.
Calorie Burning Cardio
Cardiovascular exercise utilizes repetitive movement of multiple joints and muscles simultaneously for an extended period of time. By doing regular doses of cardio, you will increase your aerobic capacity while burning fat throughout your body. Any type of cardio will work as long as you keep your intensity at a moderate to high level. Running, biking, swimming, stair climbing, elliptical training and kick boxing are examples. Aim for 45 to 60 minutes and work out four to five days a week.
Wall Squats
Wall squats work your quads, which are on the front of your thighs, and the hamstrings, which are on the back of the thighs. You need an exercise ball to do these. Pin the ball against a wall with your mid-back and step forward slightly. After placing your feet shoulder-width apart, lower yourself down by bending your knees. Once your thighs parallel the floor, stand up and repeat for 10 to 12 repetitions.
Lunges
Lunges target your thighs. With your legs in a staggered stance, stand with your right foot forward, left foot behind you and hands on your hips. Keeping your back straight, core tight and gaze fixed forward, bend your knees to lower your body. Once your right thigh parallels the floor and your left knee is an inch above the floor, stand up. After doing 10 to 12 reps, switch sides.
One Legged Squat
One legged squats require a bench or chair. Stand with your back to the chair and your arms straight in front of you. While in this position, lift your right foot off the floor and extend your leg in the air in front of you. It doesn't need to be parallel to the floor. With your back straight and core tight, bend your left knee and slowly lower yourself down until you are sitting in the chair. Steadily lift yourself up by engaging your thigh muscles and repeat. After doing 10 to 12 reps, switch sides. If you cannot lift yourself back up on one foot, lightly place your airborne foot on the floor to reduce the resistance.
Straight Leg Deadlifts
Straight leg deadlifts work your hamstrings and lower back muscles. Stand with your feet shoulder-width apart while holding a barbell in front of your thighs with an overhand, shoulder-width grip. Slowly bend forward at the waist, lowering the bar toward the floor. Once you feel a strong contraction on your hamstrings, stand up and repeat for 10 to 12 repetitions.
Jump Squats
Jump squats, also known as plyometric squats, work your quads and hamstrings with an explosive motion. Stand with your feet shoulder-width apart, your elbows bent and your hands in front of your chest. After lowering into a squat, jump in the air as high as possible and land softly. As soon as your feet come down, descend into another squat and repeat for 10 to 12 repetitions.
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