Almost everyone has a trouble spot on their body that they would like to improve upon and for many it is the thighs. The thighs consist of the adductor, or the inner thigh, the gluteus medius, or the outer thigh, the quadriceps, which is the front thigh muscle and the hamstrings, the muscles that run along the back of your legs. Slimming down this area requires a nutritious diet plan and plenty of cardiovascular and strength training exercise.
Step 1
Eliminate sugar and sweets from your diet to help you lose fat on your thighs. Sugar is quickly digested and stored as fat by your body; it triggers an insulin release, which in turn tells your body to store food as fat. If you have a sweet tooth, try eating fresh fruit rather than cookies and ice cream.
Step 2
Choose whole-grains over white flour. Similar to sugar, white flour is quickly digested and causes insulin to be released. Whole-grains, such as whole-wheat bread, oatmeal, brown rice, quinoa and whole-wheat pasta are digested more slowly, which allows your body to more efficiently use them as fuel. Plus, whole-grains contain fiber, which helps to keep you feeling full and eating less.
Step 3
Fill up on fresh fruits and vegetables. Foods such as apples, oranges, bananas, leafy greens, bell peppers, cauliflower and broccoli offer an abundance of vitamins and minerals, which keeps your body running smoothly. These foods also contain a good amount of fiber and will keep you satiated for minimum calories.
Step 4
Run to slim, strengthen and tone your thighs. Running is a body-generated movement, as opposed to the elliptical trainer, for example, that has the assistance of a machine. Therefore, the energy exertion and repetitive use of your thigh muscles will help you to burn calories and also tone your thighs. Harvard Health Publications reports that you can burn between 300 and 444 calories in 30 minutes of running 10-minute miles, depending on your height and weight.
Step 5
Squat to slim and tone your thighs. Improving the strength and muscle mass on your thighs will give them a sleeker appearance, as well as help to keep your metabolism running at its peak. The plie squat with lifted heels will hit all four of your thigh muscles. Stand in a wide stance with your legs 2 feet apart. Turn your hips, knees and toes out, making sure that the three leg joints are in one line. Slightly lift your heels off of the floor. Extend your arms out to the sides for balance, and squat down, keeping your knees over your ankles and heels lifted off of the floor. Return to starting position for one repetition. Complete three sets of 10 repetitions.
Things You'll Need
- Running shoes
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