The thighs are the upper part of the legs and they are susceptible to fat gain, just like any other location on the body. This accumulation takes place more often in women, but men are not exempt. If you want to slim down, you can do so by following the right game plan. You need to build muscle while simultaneously burning fat. This can be done with the help of some fitness equipment.
Step 1
Run to increase your caloric expenditure and to burn the fat in your legs. If you do not like running, do any type of cardio as long as your legs are moving while you do it. Indoor cycling, fast paced walking, elliptical training, swimming and rowing are examples. Aim for 45 to 60 minutes and do your cardio three times a week on nonconsecutive days.
Step 2
Press a platform up in the air to do leg presses. Sit on the seat of the leg press machine with your back flat against the backrest and your feet placed shoulder-width apart on the platform. Push it up slightly and move the safety handles over to the sides. Lower the platform down toward your body. Stop when your knees form a 90 degree angle, push it back up and repeat. Do not let your knees fully lock out when you push the platform up.
Step 3
Stand with your feet hip-width apart to do reverse lunges. Step back with your right foot and lower your body towards the ground. Stop when your left knee forms a 90 degree angle and your right knee is one inch from the ground. Stand back up, bring your feet together and lunge back with your left foot. Keep alternating back and forth.
Step 4
Execute a set of step-ups while holding dumbbells. Stand behind a weight bench with your feet hip-width apart and the weights held by your sides. Step up on the bench with your right foot then left foot. Step down with your right foot then left foot. Step back up leading with your left foot and step down leading with your left foot. Keep going in this alternating pattern.
Step 5
Lie face up on the ground to do hamstring curls with an exercise ball. Place your lower back legs on top of the ball and place your hands on the floor next to your sides. Apply pressure into the ball to lift your hips in the air. Form a straight line from your shoulders to your heels. Roll the ball towards your body so your heels are by your butt. Lift your hips up slightly higher still by engaging your hamstring muscles. Extend your legs back out and repeat.
Step 6
Hold a pair of dumbbells in front of your thighs to do single-leg deadlifts. Lift your right foot and bend forward at the hips. As you do this, let your right leg go up in the air behind you and let the dumbbells descend straight towards the floor. Feel a strong contraction in your left hamstring when you do this. Bend back upright and repeat. Do a set of reps and switch legs.
Step 7
Perform a set of jump squats. Stand with your feet shoulder-width apart and rest your arms at your sides. Lower yourself into a squat position and jump in the air as high as possible. Reach for the sky with your hands as you do this. Land back down and repeat.
Tips and Warnings
- Perform 10 to 12 reps and 3 to 4 sets of your leg exercises. Work out three times a week on the days you are not doing cardio workouts.
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