Thighs can be a trouble spot. However, to lose weight on your thighs, you'll need to initiate a healthy diet and a workout regimen. This is because you cannot spot target fat loss on particular part of the body; you must lose weight as a whole. Once you have lost the weight through diet and aerobic exercise, you'll be able to see the firm, toned muscle that you have built from thigh-toning exercises. Understanding how diet and exercise play a role on thigh size will help you achieve leaner, toned legs sooner.
Aerobic Exercises to Lose Weight
Because you cannot lose fat in any particular part of your body, you must lose weight as a whole. Performing 45 minutes to an hour of low-intensity aerobic exercises, such as running, jogging, cycling or swimming will help you burn fat while preserving your joints. You can also perform 20 to 30 minutes of these exercises at a high intensity, which will allow you to burn calories and keep your metabolism up during the day. During high-intensity training, alternate between these exercises. ShapeFit recommends you try both high- and low-intensity exercise for at least six weeks before seeking results.
Diet
Maintaining a controlled, nutritious diet will also help you lose overall weight, in turn helping you lose weight on your thighs. In addition, it is important that you take in enough nutrients to prepare your body for your workout. Make changes to your diet carefully, as you need to consider your current health, diet, exercise regimen and predispositions for illnesses. Consult your doctor for dietary recommendations.
Inner Thigh Pulls
These pulls help tone the inner thigh using a pulley machine at the gym, to burn overall fat. Stand perpendicular to the machine. Attach a hand attachment to the lower part of the machine. Place one foot through the attachment's loop so it is wrapped around your ankle that is nearest the machine's weights. Swipe this heel in front of your body until it is in front of or past your other foot. Hold the position and return to the original position. Perform four sets of 25 repetitions per leg using a moderate weight. ShapeFit advises you to go slow and keep your belly button pulled toward your lower back throughout the exercise.
Step-ups
The step-up exercise works the buttocks and hamstrings, the muscle that makes up the back of your thigh. Grab a bench that is higher than a usual step and place it in front of you. Grasp a dumbbell in each hand; use a weight that's comfortable for your fitness level. Pushing with one foot, lift your body onto the bench. Step backward into the starting position. Do as many repetitions as your fitness level allows. Keep your back straight and your abdominal muscles tightened throughout the exercise.
Considerations
Toning your thighs and losing weight where you want may take time. This is especially true if you start out as overweight or not very fit because you'll need to build up fitness levels, notes Real Women's Fitness.View your weight loss and exercise regimen as a long-term commitment.
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