If you are trying to lose weight from your thighs to give them a more shaped up look, this article is going to provide you with all the information that you might need. However, this article does not actually aim towards giving you the thigh gap, which is not considered healthy by the doctors. Thigh gap might be the latest fad but it is surely one of the so called beauty trends that can harm the health of women. Women and even men are prone to having heavy thighs, and you can lose the extra weight through the right diet and exercises. However, you always have to keep the genetics factor in mind for setting realistic goals.
You should also be aware that for losing weight at thighs, the targeted exercises can be helpful, as they will tone up the particular muscles of the area, but you just cannot lose weight from a single spot of your body and not from the others. So, when you are trying to lose weight from your thighs, you have to shed a few kilos from your body overall and following the right exercises in this span can ensure that your thighs are better toned up. Read on to know how to get slimmer thighs,
Keep a check on your total calorie intake
When you are trying to lose weight from any part of your body, taking the right diet that will support the weight loss is vital. If you continue taking a diet that is filled with fats and more calorie than you need, it is surely going to show up in your body, no matter how much you exercise. The key to lose weight from your thighs is to couple the right diet with the right exercises and hence the first step should be to keep a close watch at your total daily calorie intake.
To come up with the right diet first leave the fatty foods out of your platter. Cheese, butter, cream, sweets, ice creams, pastries and chocolates should be completely out from your list of eatables. Apart from that also stay away from soft drinks (even the diet ones), artificial sweeteners, junk foods and chips. Increase the amount of vegetables in your diet, which will fill your hunger, provide you with all the nourishment that your body might need, but will not add up to the calorie. Whenever you feel like snacking, devour a fresh fruit instead of something fried or junk.
Keep a strict check on your total carbohydrate and sugar consumption. Also discard red meat completely from your diet which can work as a source of animal fats for your body.
Eat the right way
While having the right diet is important, eating it in the right way is also vital in order to get the best weight loss effects. Instead of taking 3 big meals in a day, start taking 5-6 small meals. When you take bigger meals the chance of more storage in the body is increased. On the other hand, taking smaller meals at frequent intervals will reduce the amount of storage and will also help in controlling your total calorie intake as you will not be extremely hungry at any time.
Make it a point to have your dinner not later than 8pm in the evening and you should not get into bed at least 3 hours after having your dinner. Also drink plenty of water to keep your body metabolism at the pick. Eating the right way can actually make all the difference to give you the perfect figure.
Cardiovascular exercises for losing weight from thighs
Cardiovascular exercises are considered as one of the best for losing the extra thigh weight. Cardio vascular exercises get your blood racing in your body, which ensures better burning of fats. Cardiovascular exercises can be as simple as going out on a jogging trip or rope skipping in your home. You can simply jump and run hard in your garden to get the effects of a good cardio exercise. 30 minutes of cardio exercise in a day can give you loads of weight loss and other health benefits. So, do not miss out on it.
Targeted exercises
Some targeted exercises can actually give you the right benefit by toning up the thigh muscles and for these exercises you really need not to hit the gym or spend on expensive equipment. If you wish you can add up some dumbbells in your practice to increase the intensity of these exercises but it is also perfectly okay to do without them. Some of the most effective exercises that can help in losing the thigh fat and toning the thigh muscles include,
Pilates with inner thigh leg lift
This workout can be effective to lose fat from your thighs. To do it lay on the floor on your side with your head rested on your folded hand. Now bring the upper leg to the front of the lower leg by pulling one hip up and bending the leg from your knee as shown in the image. Hold the leg at the front with your hand to keep it grounded. Now take the other leg up, hold the position for as long as you can and then get back; repeat with the other leg. Start with 4 sets of 5 reps.
Side lunges
Even the front lunges can be effective to slim down your thighs, but the side lunges particularly targets your inner thigh muscles. To do side lunges, stand on the floor with your legs shoulder apart. Now take a big step to one side and lower your body to have the extend thigh at 45 degrees with the floor and the other thigh parallel to the floor. Hold this position for few moments, get back to the starting position and repeat with the other leg. You need to do at least 5 sets of 8 reps to start with.
Step ups
Step ups can be highly effective to tone your thighs and to lose the extra weight from the thigh area. You will need a solid raised platform for doing this exercise. If nothing is at hand, you can start practicing it on the staircase as well just make sure that the stairs are high enough to give your thigh muscles the needed stretch. Step up on the platform with one leg and then push it to bring the other leg up. Once you are up on the platform take one leg down and then follow with the next. You need to do step ups quickly, for at least 5-10 minutes to get the best results.
Squats
The same old squats can also be a good exercise for burning the thigh fat and to get more toned legs. You can also practice some variations of squats to get better effects from this common and highly effective workout. Start with 5 sets of 6 reps of squats and then increase slowly as you go.
Go out on hiking
Going out hiking or on a trek can be a great way to lose the thigh fat quickly. Walking on inclined path or hilly regions can completely workout the thigh muscles helping them to tone up. Frequent hiking’s and treks can be the best way to get and maintain those slimmer thighs.
Take up an active sport
Active sports can be extremely helpful to keep you fit and also to tone up your thighs. Sports like badminton, tennis, swimming can be great for your body and will also ensure that you lose weight from your thighs and you do not put the fats on easily unless you discontinue the activity. Taking up n active sport can be an enjoyable and easy way to lose weight at thighs quickly.
Asanas for losing weight at thighs
Some asanas can also be helpful to lose weight from the thighs while toning the thigh muscles. Some of these asanas include,
Setubandhasana or the bridge pose
Setubandhasana or the bridge pose can be an effective asana for toning your thighs and losing the extra fat. Lie flat on your back with your knees bent and feet strongly placed on the floor. Now pull your body up and try to hold your ankles with your hands. Hold the position for few moments and then slowly get back to the starting position. Repeat this pose 3 times in one sitting.
Utkatasana or the chair pose
Stand with your feet shoulder apart and your back erect. Take hands above your head and join them in a “namaskar” posture. Now bend your knees and reach a chair position. You should be able to feel the tension in your body, particularly in your thighs, back and hips. Hold the chair position for few moments and then get back to the standing position. Repeat.
Salabhasana or the locust pose
To do salabhasana lie flat on your stomach and then pull your lower body as well as the upper body upwards to make a curved pose. You should extend your hands towards your legs without touching the ground to feel the tension flowing through your body. Hold this position for few moments before relaxing back.
