If you aspire to have supermodel-quality thighs when you're in your swimsuit, your genes partially determine how close you can get to reaching that goal. Regardless of your genetic makeup, however, it is possible for you to get stronger, leaner and healthier thighs. Bypass products that claim to help you quickly reduce fat in just that one area, though. You will need to make lifelong habit changes that help you slim down your entire body if you want your newly tightened thigh muscles to shine through.
Step 1
Pick up some healthy eating habits. First, cut back on sugary or fatty treats such as soda and doughnuts to eliminate low-nutrient sources of calories. Rather than eating less food and making yourself hungry, compensate with plant-based foods such as whole grains, fruits and vegetables. These foods will help prevent hunger pangs because they're rich in fiber, plus they are low in calories so they won't add jiggle to your thighs. You will lose approximately 1 lb. a week if you commit to cutting 500 calories a day.
Step 2
Work off the excess pounds. You can lose weight simply by reducing calories, but you will tighten your thighs faster if you do cardio exercises such as swimming and running nearly every day. Aim for about 2.5 hours of cardio spread out over each week, ideally in bursts of at least 10 minutes, recommends MedlinePlus. Cardio workouts such as biking and using an elliptical trainer require more legwork and might help you reach your slim-thighs goal faster.
Step 3
Tone your body for 20 or 30 minutes at least twice a week on nonconsecutive days. Building muscle in all major areas of your body helps you burn calories faster, which means it will help you tone your thighs faster. Major muscle groups in your body are your arms, chest, abs, back, hip area, glutes and legs. Examples of strength activities include lifting weights, pulling resistance bands and doing bodyweight exercises such as situps. Daily activities such as digging and raking in your garden also count as strength-building exercises.
Step 4
Work the front and back of your thighs. The squat exercise is ideal for toning the quadriceps and hamstrings. Begin with your feet slightly farther than shoulder width apart and point your toes straight ahead. Slowly lower your body by bending your hips and knees and stop yourself when you look almost like you're sitting on an invisible seat. Return to your upright position and repeat one to three sets of 12 to 15 repetitions each. Tighten your abs, keep your back straight and center your knees over your feet during the exercise.
Step 5
Tighten your inner and outer thighs. An outer and inner thigh kick-stretch will quickly engage both aspects of your thighs. Begin by standing behind a chair and holding onto the back. Lift up onto the ball of your right foot and lift your left leg off the ground. Tighten your abs and bring your left leg across your right leg. Swing it back to the left, turning out your toes and flexing your foot, recommends "Fitness" magazine. Repeat 10 times and do the same on the opposite side. Keep your hips facing the back of the chair to do this exercise properly.
Things You'll Need
- Plant-based foods
- Timer or watch
- Comfortable exercise clothing
- Sturdy chair
References
- Health Services at Columbia University: I Want Slimmer Thighs
- MayoClinic.com: Squat Exercise
- American Council on Exercise: Why is the Concept of Spot Reduction Considered a Myth?
- WomenFitness.net: Top Thigh Trimmers
- "Fitness" Magazine: "Our Top 10 Thigh Exercises"
- MedlinePlus: Exercise and Weight Loss
Member Comments