You are eating well, you are doing regular exercise, you are in good shape except the thighs which seem to attract all the calories ending up looking big and fat. Sounds Familiar?
REVEALED: 9 Simple and Easy to do exercise which will help you Lose weight in your Thighs!
In Men, generally, the fat tends to pile up in the tummy region while in women it gets accumulated in the thighs and buttocks. If you too have fat thighs and always wondered on how to lose weight in your thighs then this is a must-read for you! Though Natural beauty is the best but there is nothing wrong in doing a little exercise to get that perfect figure, isn’t?
Here are some great exercises with and without weights, for women belonging to the beginner, intermediate and advanced fitness levels, to burn that excess fat off your thighs, to reveal, stronger, sexier legs, that are all set for your favorite skinny jeans.
If you ever wondered how to lose weight in your thighs then Squats are the best exercise for you to start with! They help to tone the quadriceps and reveal tighter fitter legs. A classic exercise which can be modified to the needs and goals of the person.
Form: Stand tall and open your legs equal to shoulder width apart with your toes pointing forward. Bend from your knees, pretending that you are sitting in a chair with your weight concentrated in the heels. Keep your back arched and head and neck in a neutral position to the spine. Go all the way down, and then push yourself up, defying gravity. Repeat exercise 12-15 times for 3 sets each.
Squats work miracles on your glutes (Buttocks) and Quadriceps (Thighs), toning the muscles for stronger, leaner and muscular legs.
DO’s: Take adequate pauses in between if the exercise begins to bring a burning sensation to your thighs. Keep your breathing normal and take it slow. Keep your chest lifted, and core contracted at all times.
DON’Ts: Do not bend your back, and drop your neck. Keep looking straight. Do not bend forward, as it disrupts proper form. You know your form is wrong if your knees pass your toes.
Recommended: For some extra love, pulse up and down in the squat position for 30 seconds and the hold a static squat for the next 30 seconds. You will hate me for recommending this exercise, but you will love the results.
Another great classic exercise is the lunge which is a great exercise to slim your thighs. You can either do static lunges (In the same place) or dynamic lunges (Walk). The lunges primarily work on the thighs, melting away the excess fat. You will definitely feel the burn when you finish with the third set.
Form: Stand tall, with legs equal to shoulder width apart and your hands on your waist. Take a big step forward, keeping your upper body as straight as possible. Lunge until your front thigh is parallel to the ground and your back leg is close to the floor. Both legs should make a 90-degree angle with the floor in their respective positions. Return back to original position. Do 3 sets of 12-15 repetitions each and switch legs.
DO’s: Keep your back straight, chest lifted and core contracted. Keep breathing normally.
DON’Ts: Bend your back. Keep the heel of the front leg in line with the toe of the back leg. Make sure that your heel does not go past your toe.
Recommended: Pulse up and down for 30 seconds and then hold the lunge for 30 seconds. Switch sides and repeat.
Amazing compliments guaranteed.
3. Plyo Squat Jumps
Results have shown that strength moves combined with cardio burn thighs fat faster. It thus became necessary to add Plyo squat jumps to this list. The squat works on the thigh muscle and the added jump work on the cardiovascular system. It is a killer combination for ripped legs.
Form: Assume squat position (Discussed earlier). Stand with your feet shoulder-width apart. Engage your core and jump up explosively. When you land, smoothly lower your body back into squat position to complete one rep. Land as quietly as possible, which requires control. Do two to three sets of 10 reps.
DO’s: Your movement should be fluid. Keep your core engaged at all times and breathe. Take rests if you feel the burn is too much to handle.
DON’Ts: Do not have a jerky landing as it might injure your knee. Land on the whole foot and not just your toes to reduce the impact on your knee.
Recommended: Keep your motion slow and controlled. Feel and enjoy the burn. It is a sign that the exercise is working.
4. Criss-Cross Scissors
This one is a more elegant exercise than the other more explosive exercises mentioned earlier. But, do not get mistaken, as this elegant move is a master move to lose weight in your thighs and reveal the beautiful inner thighs. You’ll need a yoga mat for this one.
Form: Lie down comfortably on your yoga mat with your arms by your sides. Press your lower back into the ground. Your back should be flat on the floor with no arch. If you are able to slip your hand under your back, you need to correct your form. Lift your legs in the air, keeping them straight. Flex your feet and criss-cross them like a scissor. Keep your legs straight the entire time. The criss-cross movement tones and strengthens the inner and outer thighs without the added bulk.
DO’s: Keep your leg straight at all times. Bent legs would reduce the resistance on your thighs.
DON’Ts: Arch your back. Keep back flat at all times.
Recommended: Add leg weights for extra resistance.
A workout guide would be incomplete without the classic burpee. An explosive full body exercise which not only works on the thighs but also works wonders on the abs and arms.
Form: Squat and place hands on the floor. Jump feet back into a plank position. Jump back into a squat position. Jump up in the air and go back into the squat. Repeat 8-10 times for 3 sets.
DO’s: Jump into a strong plank. Keep core engaged at all times. Maintain fluid motion to reduce the impact on knees.
DON’Ts: Do not stop breathing. Don’t drop your back and keep a strong plank at all times.
Recommended: If you are strong enough, incorporate a push-up for extra resistance.
6. Frog Jumps
A great strength-cardio combination, which will leave you gasping for breath. Not only does it transform your legs into work of art, It also torches calories and burns fat. Quite similar to a burpee, frog jumps are a great addition to your workout routine.
Form: Assume the same position as a burpee. Keep palms shoulder-width apart, and jump back into plank. Jump back into a squat position, pulling in knees towards your belly button and engaging your lower abs. Jump back into plank again. Continue this for 8-10 repetitions, for 3 sets.
DO’s: Keep arms shoulder width apart at all times. Engage your core, and keep your plank strong.
DON’Ts: Get overexcited and attain the speed that your cardiovascular system cannot handle.
Recommended: Keep motion slow and fluid to activate core muscles.
7. Leg circles
An all time favorite pilates move, this move was popularized during Jane Fonda’s time of DVD production. It is a low impact move which targets the outer thighs, a major problem area for most women, which gives the illusion of a stout and unflattering physique. A yoga mat is required for this one.
Form: Lie sideways on your mat, stacking your hips on top of one another. Keep your legs at a slight acute angle with respect to your hips. Flex the foot that is on the ground, and lifts the top leg up, pointing the toe. Make big circles in the air, in both clockwise and counter-clockwise direction each. Switch sides after 20-25 circles in both the directions each.
DO’s: Keep breathing. Stop and take a break if the burn becomes too much to handle. Stretch your muscles before switching sides. Keep your movement slow and controlled. Do the equal number of reps on each side.
DON’Ts: Do NOT Go too fast, you won’t even feel the burn.
Recommended: If possible, and available, add leg weights for added resistance.
8. Side Leg Raises
Another killer to lose weight in your thighs. It is a great move to strengthen and tighten the outer thighs without adding much bulk.
Form: Stand tall with your hands on your hips. Lift one leg and swing it to one side almost like you are kicking someone standing adjacent to you. Keep your upper body straight. Hold for a split second and bring your leg back to the starting position. Repeat for 15-20 times for 3 sets each and then switch sides.
DO’s: Inhale when you lift your leg and exhale when you bring it back.
DON’Ts: Do not bend your upper body or waist. This will reduce the resistance on your outer thigh.
Recommended: For added resistance, use bands around your feet.
9. Plié Squats
We’ve all seen and loved those awesome ballerina legs. Plié is a common ballet move which can be incorporated into your leg workout for losing your thigh fat to get beautiful inner thighs.
Form: Stand tall like a ballerina, and open your legs wider than shoulder-width apart, toes facing outwards. Squat down, with your inner thighs, parallel to the floor, and knees towards the side. Pull up slowly, defying gravity. Repeat for 12-15 times for 3 sets each.
DO’s: Keep your back straight and chest lifted. Go down to a level where you feel mild tension, never pain.
DON’Ts: Do NOT Rush through the movement. Keep it slow and controlled.
Recommended: If you feel strong enough, lift your heels off the floor, balancing on your toes, and Plié squats down. You will surely feel the burn.
It is only possible when you make a commitment to make a difference to your life. You can’t wish for amazing legs and wait for a miracle to happen. You have to get off the couch, and just go for it. It will take time, but the end result will be worth it.
DON’T WISH FOR IT, WORK FOR IT!