Weight loss is a common challenge, with two-thirds of American adults struggling with either overweight or obesity. If you're losing weight, but still struggling with thigh fat, a few changes can help you tone flabby thighs. Focus on increasing calorie burning to shed more fat and strengthen the thighs. Together, these changes will assist in accomplishing your goals.
Squat with Exercise Ball
Start out standing in an upright position with an exercise ball between your lower back and the wall. Your feet are positioned about shoulder width apart. Lower your body into a squat, with your shoulders pushed back and most of the weight on your heels. Hold this contraction for three seconds, using your thighs to power the movement. Return to your starting position and complete five repetitions. Over time, work up to completing 12 repetitions.
Plie
Start out in a standing position, your feet positioned a little wider than your shoulders. Extend both arms in front of your body to shoulder height. Lower your body into a squat position. Don't allow your knees to extend past your toes during the movement. Return to the starting position and continue to repeat the plie exercise for a full minute.
Leg Lunges
Stand tall with your feet about hip width apart. Slowly lunge forward with your left leg. Your knee should not extend past your ankles. Keep your body weight evenly distributed between both legs, avoiding leaning to one side. Return to your starting position and complete lunges on the right side for 30 seconds, then complete lunges on the left side for 30 seconds. Increase the intensity of this exercise by holding 5 to 8 lb. dumbbells during the exercise and completing bicep curls as you lunge.
Circuit Training
Lose more thigh fat by using a circuit training approach to working out. With this approach, you combine thigh toning exercises with high-intensity cardio workouts. For example, start out with the squat with exercise ball, then switch to a high-intensity form of cardio activity. For example, running or jogging are a couple of options. Continue to switch between activities for at least 30 minutes.
References
- U.S. Department of Health and Human Services; Statistics Related to Overweight and Obesity
- "Fitness" Magazine; "Our Top 10 Thigh Exercises"; Lexi Walters
- MayoClinic.com: Exercise for Weight Loss
- "Fitness" Magazine; "Circuit Training Workout -- Burn 30 Percent More Calories"; Liz Neporent
- MedlinePlus: Weight Loss Tips
- Centers for Disease Control and Prevention: Physical Activity for Everyone
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