It is time you gave your legs the attention they deserve. Leg day should be the most important day of your workout regime as thighs in general attract stubborn fat easily.
This is the chief reason why it is difficult for women to particularly shift their fat from these specific areas in comparison to any other part of their body.
If you are seeking quick results to reducing thigh mass, then it is best to practice some effective leg exercises that can reduce the thigh mass effectively. Let us look at some of the best exercises to reduce thigh muscles.
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Did you know?
That men and women have specific areas in the body where fats get deposited? It is asseverated that while in women, oestrogen aims at depositing fat around the thighs, hips and pelvis; for men, testosterone settles fat in the belly.
5 Easy Workout Moves to Get Rid of Stubborn Thigh Fat
Squat is the king of exercises because they are simply the most challenging leg movement you can do, especially when loaded appropriately. They work all the lower-body musculature, and have been shown to spike muscle-building hormone release.
Here is what you need to do: Stand straight with your feet apart. Then, begin lowering your body by bending your knees.
Try pushing all your body weight onto your feet. Raise your arms in parallel with your knees to balance your body.
Be sure your spine is erect. Count from zero to eight and then smoothly revert to the initial position. Do this six to eight times every day depending on how much your body can take. Do not exert too much in the initial days.
Like all the movements listed thus far, multijoint lunges require hip and knee extension, which gives you the stimulus for the thighs and glutes.
They can be done standing in place, or stepping forward or backward—decide for yourself which subtle variation you prefer. You can also choose between a barbell and dumbbells.
First, stand straight and then start bending your knees, to keep them soft. Second, step ahead and begin leaning forward to hold all your weight upon your front leg while your left leg relaxes.
Stay in this position till the count of eight and then change the leg. This makes for your one set. You can begin with three sets initially and then gradually increase the number.
For this you need to get on all your fours or in other words your arms and knees, resting flat on the ground.
Now, extend your left leg backwards with your toes pointing towards the ceiling and stretch your right arm forward parallel to the floor. This will have an effect on your glutes and hamstrings.
Repeat this five to six times. Repeat the steps with your left leg. Now, bring your right knee towards your shoulder. Repeat the process five to six times and do the same with your left knee.
4. Leg Press
The leg press is a closed-kinetic-chain exercise, which simply means your feet are planted rather than free.
A closed chain provides for a stronger base of power without as much shearing force on the knee joint as can occur in an open-chain exercise like the knee extension, which didn’t make the list for that very reason.
Sit squarely in the leg press machine and place your feet shoulder-width apart on the sled. Keeping your chest up and lower back pressed into the pad, carefully unlatch the sled from the safeties.
Bend your knees to lower the platform, stopping before your glutes lift off the pad.
From there, powerfully extend your knees to press the weight up (but don’t lock them out at the top).
Cycling involves working with your legs so if you make sure to ride regularly, it will advance to stronger and more toned legs, specifically your thighs as well as your hips and rear end.
In a study by Harvard School of Public Health, their researchers took a large sample of around 18,000 women for a period of 16 years, and revealed that those women who cycled, even for five minutes a day, gained less weight than the ones who didn’t.
If your workplace is near your house, then you can cycle to work which will not only benefit you by reducing your thigh mass but will help reduce pollution too.
Eat Well While You Exercise – It Matters!
When you are working hard to get toned thighs, it is important to keep a check on your eating habits too. As they say, you are what you eat. But we definitely are not saying that you starve yourself. You must eat well and keep your mind and body replenished with nutrients.
You should also keep in mind that it will surely take time to get the requisite result, so you need to have patience.
What is important is that you don’t give up midway of your fitness regime, since we all have a propensity to do that. All your efforts will go to the bin.
Remember ‘Rome was not built in a day’. If you stop exercising, you will be back to square one and you have to start afresh. So stick it out. It will definitely prove worthwhile.
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