Hefty thighs can affect your self-esteem and hinder physical activities. While they do not present the same health risks as excess abdominal fat, you may find exercise more difficult if you carry extra weight on your thighs. To slim down your thighs, use a combination of a healthy diet, aerobic exercise and targeted leg strength training.
Diet
Your diet is a two-part requirement; the first part is consuming small meals throughout the day and the other is consuming nutrient dense foods. Lean protein sources, fruits, vegetables, low-fat dairy and complex carbs should comprise the majority of your diet. One pound of fat is equal to 3,500 calories. If you want to lose 1 lb. a week, you must create a 500 calorie deficit daily, meaning you burn 500 calories more than your normal needed intake, or 1000 calories if you want to lose 2 lbs. a week. This is best accomplished by logging your daily calorie intake in a food diary. This will you better keep track of the calories you consume each day. Also, split up your meals into small portions and eat these smaller meals all day long. This boosts your metabolic rate, regulates blood glucose and suppresses your appetite.
Leg Exercises
There are several leg exercises that help tone your thighs; plie and jump squats are a couple of the best. To do jump squats, bend your knees into the squat position, then jump toward the ceiling. Land with your feet in starting position, then lower your body once again to prepare for the next jump. For the plie squat, stand with feet a little more than shoulder-width, with toes pointed out. Rest your arms by your sides, then lower your hips and buttocks toward the floor. When thighs are parallel to the floor, push up to starting position and repeat exercise. Do three sets of 15 reps for both exercises.
Cardiovascular Training
Weight loss on your thighs, or anywhere else on your body, requires a regular cardio training program. Most aerobic activities work your lower body in a rhythmic, constant motion, which helps tone your thighs. Try running, brisk walking, elliptical training, stair climbing or cross country skiing to lose thigh fat. Do 45 to 60 minutes of cardio exercise, four or five days a week.
Interval Training
You can lose thigh flab even quicker with simple interval training techniques. You can run for two minutes, then walk for three. If bicycling is your preferred cardio exercise, climb a hill, then coast back down and repeat over and over again. If you prefer machines or need to workout indoors, most treadmills and ellipticals have the interval training option preprogrammed on the machine. Complete at least 30 minutes of interval training, five days a week to slim your thighs quickly.
Member Comments