Your thighs are composed of four major muscle groups: quadriceps (front), hamstrings (back), adductor (inner), and abductor (outer). For some, thighs are where most of your fat is stored. While this is not as perilous to your health as storing abdominal fat, it can hurt your self-image. To lose weight in the thigh area, consume a nutrient-dense diet, perform targeted strength training for a toned appearance, and do aerobic exercise for fat loss.
Diet
To slim down your thighs, eliminate empty calories from your diet. This includes candy, fried foods, pastries, donuts and other baked goods. Eat foods low in calories and sugar, but high in nutrient density. Fish, poultry, eggs, multigrain breads, oat bran, avocados, apples and broccoli are all foods full of vitamins and minerals that will help you feel satiated.
Aerobic Training
Cardio exercise that gets your heart rate up and works your thighs is ideal for fat loss. Elliptical training, bicycling, running, inline skating and stairclimbing work your legs and give you aerobic exercise. For best weight loss results, do aerobic exercises at least 45 minutes a day, five days a week.
Weight-Bearing Exercise
Engage in weight-bearing exercises to tone your thighs and firm flabby areas. The Mayo Clinic recommends lunges because they work all your quadriceps and hamstring muscles. Do three sets of 10 lunges per leg and rest for 30 seconds between every set. These can be done anywhere and do not require special equipment.
Tuck jumps are another dynamic exercise that can be done anywhere. Set feet shoulder-width apart and place your hands straight in front of your body. Lower into a squat position and jump as high as you can in the air. Tuck your knees to your chest, land on your feet and repeat for five to 10 repetitions. Be sure you are sufficiently warmed up before doing this exercise.
Leg Press
Perform leg presses with a leg press machine. Lie down on the seat and place your feet on the platform shoulder-width apart. Push back on the platform, keep your knees bent and then lower back to original position. The leg press works all of the major muscles in your thighs. Be careful not to lock your knees or let them go over your toes during each repetition. Do three sets of 10 reps and rest between each set.
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