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#142 : Get Slimmer Thighs
Wednesday, August 18, 2010 @ 6:39 PM
If you're anything like most women, you're probably wishing that you could trim a couple of inches from your thighs. This is never the easiest task but a bit of determination can go a long way. Read fitness and nutrition tips from the experts to see some of the best ways to tackle problem thighs.
Watch what you eat
Following a healthy, balanced diet is one of the best weapons for trimming your thighs. To lose weight, you need to be burning more calories than you're consuming so it's common sense that you can't eat calorie-laden treats on a regular basis and still expect to lose weight. "In order to lose fat, you need to reduce calories below expenditures. Exercise will certainly help to expedite fat loss as it addresses the expenditure side of the equation, but women also must make sure their caloric intake is below what they are expending," says Brad Schoenfeld, author ofWomen's Home Workout Bibleand President of Global Fitness Services.
Aerobic exercise
Exercise is one of the most effective ways to tone your thighs, but as fitness trainer Gina Hemmings explains, not all exercise is beneficial for this: "The best thing women can do to slim down their thighs is always cardiovascular exercise. Women naturally store more fat in the thigh and hip areas for bearing children so we have more fat cells there. The only way to reduce the size of the thighs is by burning any fat that lies in this area. You can do a thousand squats and lunges to tone the area but this will be pointless if the actual muscles are covered by fat. Once you do aerobic exercise to help reduce overall body fat though, the toning of the muscle can be noticed." So, what kind of exercises are the best options? Hemmings has the following advice: "I would aim to do three to four sessions of aerobic activity per week. In particular, anything that increases your heart rate into its fat burning zone -- running, fast walking, cycling, swimming, etc -- then sets of deep squats, lunges, side leg raises, donkey kicks, hip raises etc. to specifically tone the leg muscles."
Thigh toning exercises
Schoenfeld is another advocate of thigh toning exercises: "Regarding toning exercises, there are many that are excellent. The most beneficial generally are multi-joint movements such as squats, lunges, and leg presses. These movements involve the most muscle working during the movement, thus promoting terrific overall development."
Moreover, they also are the best fat burners as total energy expenditure is directly related to the amount of muscle activated during an exercise. That said, variety is the spice of fitness. It is beneficial to mix up your exercises frequently, performing different moves from one workout to the next. One of the great things about exercises such as squats and lunges is that there are many variations of these moves. "For example, you can perform squats with a shoulder width stance, you can perform them with a wide stance (which targets more in the inner thigh region), and you can perform front squats (which targets more in the frontal thighs). Lunges can be done to the front, reverse, and to the side," adds Schoenfeld.
Yoga
If you're not a fan of lunges, is there anything else you can do? Nahid de Belgeonne is a yogateacher who runs the Good Vibes fitness studios in London, and knows all about the benefits that this exercise has with regards to slimming the thighs. "As yoga uses all of your major muscle groups, your metabolism is raised even while resting. In traditional workouts, your muscles are used repetitively in the same pattern, which ignores other muscles and causes an imbalance in your body. Yoga tones and stretches all of your muscles, creating a leaner silhouette. Holds and dynamic flows (where the focus is on the legs) will speed up your metabolism even more. Power yoga, Vinyasa yoga and hot yoga will give you a harder cardiovascular workout," she says.
Summing things up
If you're serious about losing weight from your thighs, a combination of consuming less calories and doing exercise that is beneficial for fat-busting and toning in this part of the body seems the best way forward. As our experts have been quick to point out, focusing your attention solely on thigh toning exercises isn't enough to do the trick by itself and is likely to make you frustrated when results aren't forthcoming. Keeping some variety in your exercise routine will help you to maintain interest, as well as making your workouts more effective.
