The thigh is the part of the human leg between the hip and the knee. The two muscles that make up the thigh are the quadriceps and the hamstrings. The quadriceps are located on the anterior aspect of thigh. The hamstrings are situated on the posterior aspect of the thigh. You can strengthen these areas through machine-based resistance or body weight functionality. Lower body aerobic training combined with a lower caloric intake will decrease fat around the anterior and posterior thigh.
Resistance Machines
Resistance machines can strengthen the quadriceps and hamstrings in the safest manner possible. Resistance or strength training creates lean muscle tissue, which heightens resting metabolic rate. This is key because 75 percent of your calories are burned in your resting metabolic state. Leg extensions and leg curls are exact antagonistic or opposite dynamic movements. Leg extensions strengthen the quadriceps by extending the knee. Leg curls strengthen the hamstrings by flexing the knee. A leg press is a multijoint machine that builds up the quadriceps and hamstrings with assistance from the gluteals.
Body Weight Exercises
Body weight exercises boost muscle efficiency and daily functionality. These kind of movements all work around two or more joints and thus recruit multiple muscle groups. This makes them highly metabolic, which means each of these motions expends an abundance of calories. Ball squats, lunges and bench step-ups are all quadricep/hamstring/gluteal compound exercises. Supine ball curls, single leg dead lift and supine ball bridges all bolster your posterior chain by building lean tissue in the hamstrings and gluteals.
Treadmill
The treadmill is a weight-bearing aerobic machine that tones the thighs. The benefit of aerobic training is that it can be performed most days of the week, without a need for recovery. Walking or running on a treadmill translates well to everyday life and can be performed by most individuals. The duration of your walking/running should always be in the 30- to-40-minute range. You want to exercise at about 70 to 75 percent of your maximum heart rate. Your max heart rate is the result of the equation 220 minus your age.
Stair Stepper
The stair-stepper is an aerobic machine that can enhance lean muscle in the thighs and gluteals. This is based on the upward stair climbing simulation. The stair-stepper can also increase joint and bone health. Since the stair-stepper is more grueling than the treadmill, a 20- to 30-minute time frame is optimal. You can carry out the stair-stepper four to five days per week. The intensity you can shoot for is 70 to 75 percent of your max heart rate, same as the treadmill.
Diet/Nutrition
The most crucial facet of toning of any area of the body is nutrition. If your diet is poor, it wouldn't matter if you designed the world's best exercise program. People tend to overcomplicate their nutrition plan. It is as simple as lowering the amount of total calories per day. You decrease the number of daily calories to generate a 2-to-3 pound fat loss per week. Your fat loss will be distributed evenly throughout your body.
References
- "Practical Programming for Strength Training" ; Mark Rippetoe , Lon Kilgore ; 2009
- ACE Personal Trainer Manual: The Ultimate Resource for Fitness Professionals - 3rd Edition" ; Cedric X. Bryant , Daniel Green ; 2003
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