MOST women dread thunder thighs even outside of bikini season because they are stubborn and downright unattractive. Unfortunately, personal trainer and fitness expert Gisel Harrow said that there is nothing that can be done to spot-reduce thigh fat or any other specific area of the body for that matter. Not to worry though, if you don't mind losing a few pounds elsewhere while toning and sculpting your thighs, Harrow says that you are in luck.
“Truth be told, you can't spot-reduce fat by targeting a specific area of the body. The body will lose fat and inches by eating well-balanced meals and incorporating exercise. Also, incorporating exercises to tone and sculpt your legs will give the appearance of slimmer, sexier legs,” Harrow told All Woman.
Below she shares some exercises that can help you to fight that tough thigh fat and achieve a much healthier body weight.
Stand with your legs shoulder-width apart, then lower your bum down to the ground until your thighs are parallel with the ground. Hold this position and balance for at least three seconds before pushing up to the start position. To start your routine, you can use your body, but as you progress in your training regimen add dumbbells/barbells or bands for more resistance. Do three to four sets of 12-15 repetitions.
With one leg, lunge forward and bring the opposite knee about an inch above the ground. Step back and continue with the opposite leg and draw it in so that it lightly taps the back of your right knee. Extend the left leg out again, and alternate with each leg for three sets of 10-12 repetitions. As you get more familiar with your routine you can use a dumbbell or other weights for more resistance.
Cycling is an excellent choice not only for toning the legs but also for cardiovascular health and overall weight loss.
Climb the stairs
This technique is straightforward; it can be done almost anywhere you can find steps and it is very effective. Step climbing boosts strength and muscle tone in the butt and upper legs. This also works as cardio. Pace yourself and climb the steps repeatedly for about 15 minutes.
Lie on your back with your arms at your side, your knees bent, and your feet planted on the ground. Now lift your hips towards the ceiling. Hold for one count, then revert to the start position. Squeeze your glutes and hamstrings at the top of the range of motion. Be careful not to overarch your spine. Do three sets of 10-12 repetitions. To work your muscles more you may include resistance bands for this technique.
Other exercises you may try that will contribute to well-toned, sculpted legs include donkey kicks, fire hydrants, deadlifts and kettlebell swings.
Make sure that you don't underestimate the healthy eating component. When writing your meal plan some of the better options to include are complex carbs, lean proteins, a wide variety of fruits, vegetables, low-fat dairy products, and water.