Excess fat can form on the body if you take in more calories than your body can use or burn off. Where your body stores this fat is determined in large part by genetics. Women tend to store extra fat in their hips, lower belly, and inner thighs.
Weight Loss: 6 exercises to tone your thighs and hips
- 01/7How to tone down your thighs. Everybody dreams to have toned and slim thighs, but we know that targeted fat reduction is not possible.
- 02/7Squats.
- 03/7Lunges.
- 04/7Pile Squats.
- 05/7Single-Leg Circles.
- 06/7Standing Forward Bend.
- 07/7Kick Back.
Try the following exercises to lose fat from the butt and to tone the muscles in the thighs and glutes:
- Running. Share on Pinterest.
- High-intensity interval training. Share on Pinterest.
- Step-climbing. Share on Pinterest.
- Squats. Share on Pinterest.
- Lunges.
- One-leg deadlift.
- Side-lying hip abduction.
- Lateral band walk.
While you might think that squats and lunges are the key to toned thighs, in fact these can often make our legs bulkier in the long term. Instead, Rachael recommends you do as much walking as possible. 'Walking is the absolute best exercise for getting rid of overall excess fat, including your inner thighs,' she said.
The main culprit behind weight gain in your thighs is estrogen. This hormone drives the increase in fat cells in females, causing deposits to form most commonly around the buttocks and thighs.
When gaining weight, extra
fat may be deposited to
thighs. Women, in particular, gain weight that tends to accumulate on the
thighs, butt, and hips.
Adjust your diet
- vegetables.
- fruits.
- nuts and seeds.
- whole grains.
- sweet potatoes.
A flat butt can be caused by a number of lifestyle factors, including sedentary jobs or activities that require you to sit for extended periods. As you age, your butt may flatten and lose shape due to lower amounts of fat in the buttocks.
"What daily or weekly squats will do is strengthen those big muscles in your lower body—primarily the quadriceps, hamstrings, glutes, and hips." And it's important to train the other muscles if you ultimately want a rounder, bigger booty.
Walking Uphill Will Firm Your GlutesHaving a soft, saggy butt and thighs is not what most people find attractive. Firm glute muscles make the whole package look great. Once you get your regular daily walking routine set, add some uphill walking. It will tighten your glutes and your legs.
"People think they can go to the gym for 2 weeks and see all the muscles in their legs," says Thrive trainer Sean De Wispelaere, "but it doesn't work like that." If you strength-train your lower body 3 times a week, expect to start seeing changes in about 4 to 6 weeks, he says.
Increase resistance trainingParticipating in total-body, muscle-strengthening activities at least two days a week may help you burn calories, reduce fat mass , and strengthen your thighs. Include lower-body exercises such as lunges, wall sits, inner/outer thigh lifts, and step-ups with just your body weight.
7 easy ways to reduce thigh fat
- 01/13?7 easy ways to reduce thigh fat.
- 02/13?The truth.
- 03/13?Reduce your salt intake.
- 04/13?Have more electrolytes.
- 05/13?Reduce your carb intake.
- 06/13?Eat more protein and fiber.
- 07/13?Do some strength training.
- 08/13?Keep switching your moves.
Brisk walking can also improve your metabolic rate. To elaborate on this point, walking faster can trick your body into tapping into the fat reserves for energy. More importantly, brisk walking can help you tone your legs and reduce thigh fat. Walking tones your calves, quads and hamstrings and lifts the glutes.
7 days to slim thighs
- Slimming skaters.
- Side to side plies Your knees and toes should be pointing out at about 45 degrees and your hands should be resting on your hips.
- Inner thigh attitude pulse.
- Seated bent-knee.
- Frog.
- Crescent kicks.
- Towel squeeze bridge.
- Butterfly stretch.
Cardio exercise can help you lose fat. One month isn't likely enough time to make a huge difference in your glute and thigh fat, but it is enough time to make a good start.
Cycling can help tone legs, thighs and buttocksAlong with running and swimming, cycling is one of the best aerobic exercises; it will strengthen and develop the leg joints and muscles and can help you lose fat on thighs and calves.
