Fat accumulation in the thighs occurs when you consume more calories than your body needs for functions. As a result, your body stores the excess calories as fat. If you want to lose weight in your thigh area, you need strength training, cardio activity and a healthy diet. This approach burns fat and tones your muscles, giving you better looking thighs.
Toe Squat
Plan two to three strength training sessions weekly. Perform the toe squat for an effective movement for your thighs. Start in chair pose, which resembles a half-squat position, with your knees touching. Engage your abdominals. Slowly come onto the balls of your feet. Lower your glut muscles up and down about 4 inches. Keep your thighs contracted; imagine that you're holding something between them, such as an apple. Continue to lift and lower eight to 12 times, recommends "Fitness" magazine.
Leg Circles
Leg circles provide an effective way to tighten your thigh muscles. Lie on an exercise mat with your arms to the side. Point your right foot toward the ceiling. Take a few deep breathes and start tracing circles with your right leg. Move your entire leg to accomplish this, but keep your hips planted firmly on the ground. Trace five circles clockwise, then trace five circles in the opposite direction. Switch legs and repeat this pattern.
Cardio Activity
Use a circuit-training approach to burn thigh fat. Rotate strength training exercises that tighten your thighs with cardio bursts. For example, complete leg circles for a couple of minutes before switching to an intense cardio exercise, such as jumping rope, for a few minutes. Continue this pattern for at least 30 minutes during your workout.
Diet Modifications
Exercise isn't enough; losing thigh fat also depends on your diet. Eat low-calorie foods that are high in nutrition, such as whole grains, vegetables and fruits. Salmon provides another good option; it's high in omega-3 fatty acids, which increase your metabolism and promote weight loss, according to "Fitness" magazine. Include such foods as berries and almonds, which improve your blood flow and result in better muscle contractions.
References
- "Fitness" magazine; Our Top 10 Thigh Exercises; Lexi Walters
- Mayo Clinic; Exercise for Weight Loss: Calories Burned in 1 Hour; December 2009
- "Fitness" magazine; Circuit Training Workout: Burn 30 Percent More Calories; Liz Neporent
- MedlinePlus; Tips for Losing Weight; October 2009
- "Fitness" magazine: The 10 Best Foods for Flat Abs
- Mayo Clinic: Energy Density and Weight Loss: Feel Fuller on Fewer Calories; January 2011
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