The thighs are a major part of the leg anatomy. The quadriceps are the actual thigh muscles and their main function is to extend the knee. When you have an accumulation of weight on your thighs, it can cause you to become self conscious and lead to frustration when it comes to fitting into you favorite jeans. If you want to lose this weight fast, then you have to be willing to work out intensely and make some dietary adjustments.
Step 1
Eliminate all the foods that are high in sugar, saturated fat and sodium. Eat all clean foods like chicken breasts, lean beef, turkey, fish, beans, whole grains, fruits, vegetables and low-fat dairy.
Step 2
Reduce your caloric intake to promote weight loss. Cut back on your daily intake by 350 to 500 calories.
Step 3
Perform step-ups on a bench. Hold light dumbbells in your hands and stand behind the bench with your feet together. Place your right foot on the bench, then step up with your left foot. Step back down and repeat leading with your left foot. Do 12 to 15 reps leading with each foot.
Step 4
Perform sumo squats with a dumbbell held in a vertical position. Stand with your feet in a wide stance and your toes turned out. Hold the dumbbell straight down in front of your body with your arms fully extended. Squat down until your thighs are parallel to the ground and stand back up. Make sure your knees do not go past your ankles when you are lowering. Do 12 to 15 reps.
Step 5
Do 12 to 15 reps of alternating lunges. Stand with your feet together and hold light dumbbells in your hands. Step forward with your right foot and bend your knee 90 degrees. Bend your back knee until it is an inch above the ground, then stand back up and bring your feet together. Step ahead with your left foot and repeat the lunge the same way.
Step 6
Perform sliders on a hard wood floor. Place a towel down and step on it with your right foot. Slide the towel out to your right side in a slow and controlled motion. Slide it back in using the inside of your thighs to do the work. Perform 12 to 15 reps and switch sides.
Step 7
Perform cardiovascular exercise that puts the most emphasis on the thighs. Do hill running, stair stepping, spinning or rowing for 45 to 60 minutes. Cardiovascular exercise will also help burn calories and promote weight loss in your thighs.
Step 8
Do three to four sets of each thigh exercise and work out three times a week on non-consecutive days. Perform your cardio three times a week on three other non-consecutive days. Take 30 to 45 second rest breaks in between your thigh exercises to keep your heart rate elevated.
Tips and Warnings
- Reducing your intake of overall calories will help promote weight loss through a caloric deficiency.
Things You'll Need
- Dumbells
- Towel
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