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How to Shrink My Thighs

by
author image Ashley Farley
Ashley Farley has been a certified personal trainer since 2008. She is also a writer specializing in healthy living, fitness and nutrition topics. Farley has an Associate of Science in mental health services from the Community College of the Air Force and is pursuing her B.A. in English at Wright State University.
How to Shrink My Thighs
To shrink your thighs, you need to focus on eating well and staying active. Photo Credit Valua Vitaly/iStock/Getty Images

If your thighs are larger than you’d like, this can be a result of excess body fat or accumulated muscle tissue. Getting trim, slender thighs is a common desire for men and woman alike. Although you can’t spot-target fat in this, or any other, specific area of your body, you can use diet and exercise to get results. You need a combination of increased activity, improved eating habits and strength-training exercises to burn excess fat throughout your body while also toning your legs.

Step 1

How to Shrink My Thighs
Be more health conscious when selecting your meals Photo Credit Warren Goldswain/iStock/Getty Images

Eat more health-conscious foods that promote a lean body composition. Focus on healthy carbohydrates that come from whole-grain breads, green and orange vegetables and fruits. Eat lean sources of protein that can be found in fish, turkey, skinless chicken and egg whites. Choose low-fat and fat-free dairy products when you select cheese, yogurt and milk.

Step 2

How to Shrink My Thighs
Reduce your portion size. Photo Credit Catherine Yeulet/iStock/Getty Images

Reduce your portion sizes to eat fewer calories and less fat. The American Council on Exercise recommends reducing portion sizes by 10 to 15 percent from your current levels during each meal. This method helps prevent you from overeating and consuming too many calories and too much fat.

Step 3

How to Shrink My Thighs
Avoid foods processed with sugar and salt. Photo Credit bchiku/iStock/Getty Images

Avoid foods with processed sugar and salt. Use the label on food products to look for sugar in the ingredient list; it can be listed as fructose, dextrose or sugar. Salty foods include potato chips, pretzels or foods with table salt added to them.

Step 4

How to Shrink My Thighs
Cut down alcohol consumption. Photo Credit Kesu01/iStock/Getty Images

Limit the amount of alcohol you drink. Cut your consumption to a quarter to a half of what you currently drink. Reducing the amount of alcohol in your diet will help eliminate empty calories, sugar and carbohydrates.

Step 1

How to Shrink My Thighs
Strength train your legs two to three times per week. Photo Credit Barry Austin/Photodisc/Getty Images

Perform strength training for your legs two to three times a week. Use lighter weights with which you can perform 12 to 15 repetitions for each exercise. This style of training builds muscular endurance, burns calories and does not pack on bulky muscle tissue.

Step 2

How to Shrink My Thighs
Choose exercises that target your thighs. Photo Credit Maridav/iStock/Getty Images

Choose a variety of exercises that target the front, sides and back of your thighs. Examples of thigh exercises include squats, lunges, leg lifts, leg curls and leg extensions. To perform the leg extension, select the appropriate weight, sit in the seat of a leg-extension machine and place your feet on the designated pad out in front of your body. Your legs should create a 90-degree angle in the starting position. Lift the weight with your legs until your legs are straight, slowly bend your legs until you are in the starting position again and repeat.

Step 3

How to Shrink My Thighs
Perform cardio 5 to 7 days a week. Photo Credit Maridav/iStock/Getty Images

Perform cardiovascular exercise five to seven days a week for 30 to 60 minutes per session. Perform cardio exercise after strength-training exercises; during the initial phase of physical activity, your body burns stored sugar for energy, then burns fat for energy. Choose exercises that burn a high rate of calories while also toning your legs muscles. Examples include cycling, step aerobics, running, swimming and using an elliptical trainer.

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GOAL
  • Gain 2 pounds per week
  • Gain 1.5 pounds per week
  • Gain 1 pound per week
  • Gain 0.5 pound per week
  • Maintain my current weight
  • Lose 0.5 pound per week
  • Lose 1 pound per week
  • Lose 1.5 pounds per week
  • Lose 2 pounds per week
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