zig
0

Notifications

  • You're all caught up!

How to Make Your Arms and Thighs Smaller

by
author image Kimberly Caines
Kimberly Caines is a well traveled model, writer and licensed physical fitness trainer who was first published in 1997. Her work has appeared in the Dutch newspaper "De Overschiese Krant" and on various websites. Caines holds a degree in journalism from Mercurius College in Holland and is writing her first novel.
How to Make Your Arms and Thighs Smaller
The right exercise and diet combo can slim down your thighs and arms. Photo Credit Warren Goldswain/iStock/Getty Images

A lifestyle makeover can reduce the size of your arms and thighs. Rather than focusing on these common problem areas, focus on your entire body, because spot-reducing fat only in selected areas isn't possible. Arm yourself with a healthy dose of willpower, and then combat excess fat with a healthy, reduced-calorie diet and an effective exercise routine. Always consult your doctor before starting a new diet or exercise regimen.

Reducing Body Fat

How to Make Your Arms and Thighs Smaller
Cardiovascular exercise can help you lose weight. Photo Credit Bine Å edivy/iStock/Getty Images

Cardiovascular exercise burns calories, which can make you lose weight so your arms appear smaller. Performing 30 to 60 minutes of moderate cardio on most days of the week can trigger weight loss, according to the American Heart Association (AHA). Engage in cardio that activates your arms and legs, such as rowing, swimming, exercising on an elliptical machine with moving handles, or jogging or walking briskly while pumping your arms back and forth.

Schedule Strength Training

How to Make Your Arms and Thighs Smaller
A strength-training routine done on two days of the week can stimulate muscle tissue. Photo Credit Oleksandr Briagin/iStock/Getty Images

A full-body, strength-training routine done on two days of the week can stimulate muscle tissue. In addition to your arms and legs, the AHA recommends working your hips, chest, back, shoulders and stomach. Understand that strength training increases lean muscle mass. This helps you lose weight, because muscle uses up more energy that fat to sustain itself, resulting in a faster resting metabolic rate. Additionally, muscle is denser than fat, so your entire body including your arms and legs will look smaller and your clothes will start fitting looser.

You Might Also Like

Arm and Thigh Exercises

How to Make Your Arms and Thighs Smaller
Exercises that target your arms and legs should be part of your strength-training routine. Photo Credit YouraPechkin/iStock/Getty Images

Exercises that target your arms and legs should be part of your strength-training routine. When it comes to the arms, it's commonly the back of the upper arm that's prone to look flabby. To firm up this area, work your triceps with bench dips, triceps kickbacks and triangle pushups, which according to the American Council on Exercise are some of the best exercises for this area. To target your thighs, compound exercises, such as lunge and squat variations, dead lifts and step-ups are effective.

Things to Consider

How to Make Your Arms and Thighs Smaller
Be sure to eat a low calorie diet. Photo Credit Jacob Wackerhausen/iStock/Getty Images

Eating a healthy, reduced-calorie diet is essential to help you lose weight and reduce your thigh and arm fat. Emphasize lean protein, veggies, fruits, low-fat or non-fat dairy and whole grains. It takes a daily deficiency of 500 calories to lose 1 pound per week. Although some of this deficit comes from exercise, small dietary changes, such as eating smaller portions and replacing high-calorie foods with low-calorie foods can also contribute. When it comes to diet and exercise, make changes that you can maintain for the duration so that you don't gain the weight back and can continue to show off your slim arms and legs.

Related Searches

LiveStrong Calorie Tracker
THE LIVESTRONG.COM MyPlate Nutrition, Workouts & Tips
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
GENDER
  • Female
  • Male
lbs.
ft. in.

References

Demand Media