Inner thigh fat occurs when the body takes in more calories than it uses. The result is weight gain all over, including your thighs. Losing thigh fat requires a low-calorie diet combined with physical activity. Aerobic activity burns calories. Combine aerobics and thigh-toning exercises with a circuit-training approach to create slimmer-looking thighs.
Circuit Training
Circuit training is a workout approach that sheds 30 percent more calories than strength training, reports “Fitness” magazine. With this workout, you combine thigh-toning exercises with cardio activity to work the inner thighs. For example, start out with a thigh-toning exercise, such as leg lunges. Alternate to intense cardio activity, such as jumping jacks, for a few minutes. Continue to rotate between a new thigh-toning exercise and jumping jacks for your entire workout session.
Aerobics and Calories
Select cardio activities that help you shed the most calories to lose thigh fat quicker. For example, brisk walking burns only 277 calories an hour for a 160-pound person, reports MayoClinic.com. Increase your intensity to jogging and burn 584 calories an hour. Other high calorie burning aerobics include running, in-line skating and swimming laps. These activities burn more than 500 calories an hour, according to MayoClinic.com.
Squat with Ball
Select toning exercises that create leaner thighs, such as the squat with a ball, during your circuit training session. Start out with an exercise ball positioned between your lower back and a wall. Slowly lower into a squat position. Don’t let your knees extend over your ankles. Hold the squat for about three seconds and return to standing. Repeat this exercise five to 12 times.
Plie
The plie is another exercise you can use to tone your thighs during circuit-training sessions. Stand with your feet a little wider than shoulder-width apart and turned out, recommends “Fitness” magazine. Extend both arms in front of the body to shoulder height. Lower into a squat position. Then, come back up and repeat the exercise for a minute. Keep your tailbone tucked under during the exercise and squeeze through your thighs.
References
- “Fitness” magazine; Our Top 10 Thigh Toning Exercises; Lexi Walters
- MayoClinic.com; Exercise for Weight Loss: Calories Burned in 1 Hour; December 2009
- “Fitness” magazine; Circuit Training Workout: Burn 30 Percent more Calories
- MedlinePlus; Tips for Losing Weight; October 2009
- Centers for Disease Control and Prevention; How Much Physical Activity do you Need?; March 2011
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