Body fat is rarely evenly spread. In some women for example, their thighs are a major source of fat accumulation, resulting in a body shaped like a pear -- wherein the upper half appears leaner than the lower half because of wide and bulky thighs. Spot reducing does not work, so concentrate instead on pursuing a healthy set of goals, focused on fat loss more than "weight" loss.
Things You'll Need
- Exercise bike
- Jumping rope
Strength train for at least 20 minutes, two to three times a week on non-consecutive days. Execute squats three times per week. Start by having your own body weight as a resistance for the first three weeks of your squat routine. Stand upright with your feet shoulder-width apart. Inhale as you lower yourself to a squat -- bend your knees, keeping your knees from extending past your toes, until your thighs are parallel to the ground. Exhale as you go back to standing position. Make sure to keep your back straight during execution. Do this procedure in three sets of 10 repetitions. Gradually increase your resistance after the first three weeks by performing it with dumbbells in both hands. As you improve, work your way up to using a Smith machine or barbell. Fill out the rest of your well-rounded weight program with lunges, presses and curls for the arms, kettlebell swings or snatches
Perform dumbbell lunges. Stand upright, feet shoulder-width apart, with dumbbells in both hands. Relax your arms and shoulders to allow the dumbbells to hang down at your sides. Step your right leg forward as far as you can, while you keep your left leg in place. As your right foot lands in front of you, bend both your knees to lower your body. Step your right foot back to starting position. Step forward using your left leg. Repeat the right and left alternating lunge 10 to 15 times. When you flex both your knees, make sure that the knee of your front leg -- the one stepping forward -- is not flexed beyond your front toes. Make sure your back leg does not touch the floor as you flex.
Eat mindfully. That means making healthy eating choices and ingesting enough calories to fuel your workouts. Concentrate on eating adequate amounts of protein, carbs and healthy fats. Add more fiber to your diet to not only keep yourself feeling full long after a meal, but to help your digestive process. Eat fresh fruits and vegetables, lean meats, whole-grain products and low-fat dairy. Snack on seeds and nuts between meals if you're feeling hungry or just have a big glass of water to quell your hunger pangs.
Participate in at least 30 minutes of moderately-intense aerobic activity every day. Ride an exercise bike, swim, jog or go on a brisk walk to help tone your muscles and trim your thighs. For an effective hit on your thighs, try to stand up instead of sitting down in an exercise bike and pedal as fast as you can. For swimming, paddle your legs more as you go over with your strokes, especially when you're doing the back stroke. Turn your brisk walk into interval training by adding an element of jogging. Walk at a brisk pace for up to two minutes and then break into a light jog for 30 seconds. Execute this alternating jog and walk cycle for 25 to 30 minutes, three times per week.
Jump rope three to four times per week as part of your aerobic workout. This is a good thigh exercise and is an excellent warmup or cool-down routine. Start by turning the rope forward and alternately jump your legs using the jogging pace. Slightly bend your knees to keep the impact low as you jump, and keep your back straight during the entire procedure. You can increase the difficulty by jumping both legs at the same time instead of doing the jogging pace or step.
Tips & Warnings
- Keep your movement smooth and rhythmic as you perform all these exercises, especially the ones with weights, to avoid straining your muscles.
- Do not overuse your muscles by exercising too much.
- For optimum results, consult a personal trainer before beginning an exercise routine.
- If there is pain during execution of any of these exercises, discontinue the procedure and contact your doctor right away.
- Consult your health care provider before beginning any weight loss and/or exercise program.
- Photo Credit girl`s hips image by Dmitri MIkitenko from Fotolia.com
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