You don't have to hide your thunder thighs in sweatpants. Instead, show off slim thighs in your favorite shorts or bathing suit. To slim down your thighs, lose weight all over your body and do weight-training exercises to target the thigh muscles directly. Talk to your doctor before starting a new diet and exercise program, especially if you have health conditions or injuries.
Step 1
Burn more calories and consume fewer calories to lose weight all over your body. You can't spot-reduce fat directly from the thighs, but when you lose weight overall, your thighs will get slimmer as will other parts of your body. Limit your intake of foods high in calories and saturated fat, such as red meat, processed foods, baked goods and sugary snacks. Exercise at a moderate intensity every day to burn more calories than you consume.
Step 2
Do aerobic exercises that burn calories and tone the thighs, such as rollerblading, running and biking, which use the thigh muscles. Such high-intensity exercises also raise the heart rate to burn more calories than low-intensity exercises, such as walking. Running 8 mph, for example, will burn approximately 986 per hour, depending on your weight.
Step 3
Use a fitness ball to tone and firm your thighs twice a week on nonconsecutive days. Stand about a foot in front of the wall, then place a fitness ball between the small of your back and the wall, leaning on it to keep it in place. Separate your legs until they are approximately shoulder width apart, then bend your knees to lower your body into a squatting position. Hold for three breaths, then rise back to standing position. Repeat 10 times, then rest and do another set of 10.
Step 4
Take every opportunity to use the stairs instead of the elevator or escalator. Not only is taking the stairs a great thigh-firming workout, but it will also help you burn more calories and lose weight.
Step 5
Do leg circles twice a week to sculpt the muscles on your legs. Lie on a towel or yoga mat with your arms at your sides and your palms pressing against the floor. Point your left foot and lift your leg up to the ceiling. Turn your leg to the left slightly so your ankle is rotated out. Breathe in as you trace a small imaginary circle on the ceiling -- move your whole leg but keep your hips stationary. Make four more circles, then switch directions and make five additional circles. Repeat the exercise with the opposite leg.
Tips and Warnings
- Wear supportive sneakers and comfortable clothing while you exercise.
- Talk to your doctor if you notice any pain during exercising.
Things You'll Need
- Fitness ball
- Yoga mat or towel
Member Comments