Exercises To Lose Weight And Tone The Thighs

Trying to tone and slim your thighs can be challenging, and while there are many treatments and diets that promise results, exercise is still the best way to achieve this goal.  Find out which are the most effective exercises to lose weight and tone the thighs that you can do yourself at home!

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Exercises to slim the inner thigh area

The thighs are a common place to store excess fat; By focusing on muscle loss and thoroughly toning the adductors, slimmer thighs can be achieved.

You will not be able to tone the inner part of your thighs, if there is a layer of fat that covers it. To lose excess body fat, you must reduce the number of calories you consume each day and increase the number of cardiovascular exercises you do.

You must do at least one hour of cardiovascular exercises for it to take effect, and gradually increase the time. Later, you can increase the intensity of the exercise.

Toning exercises

Lunges

Stand with your feet apart and your hands on your hips; step forward with your right foot, bending your right knee, so that it is placed directly over your ankle, hold for 10 seconds and step back to the place of origin. Repeat with the left leg and do ten reps with each leg.

Leg adductions

With a stability ball between your legs, lie on your back on the floor; squeeze your knees, and hold the contraction as much as possible, until you feel tension; releases the compression and brings the legs to rest. Repeat ten times.

Squats

Squats are one of the most popular exercises when it comes to toning and strengthening the legs, as they work all the lower extremities.

Although many do not know it, it is a physical resistance exercise effect that optimally works the lower part of the body. Therefore, in addition to improving the appearance of the thighs, it also firms and tones the buttocks.

In addition, they serve to improve general physical condition, contributing significantly to weight loss.

How are they made?

Stand with your legs shoulder-width apart, then bend your knees forward as your hips go back, keeping your back straight and your knees pointing in the same direction as your feet.

The descent has to be until the knees and hips are fully flexed, keeping in mind that hip and ankle flexibility is necessary for both execution and safety in this movement. Subsequently, the knees and hips must be extended until the legs are straight again. Do ten repetitions.

It is important to maintain good stability in the core area (abdomen, lumbar and stable pelvic floor); as well as keeping the head forward, the back straight and the feet resting on the ground, the equal distribution of weight to be through the foot and the heel.

Also, you can do  single leg squats. Standing with your arms at your sides, shift your body weight to your right leg, keeping the tip of your left foot on the ground for balance.

Bend at the hips and knees, and slowly sit back on your right leg, as if you were sitting in a low chair. Keep your knees in line with your toes until your thighs are almost parallel to the ground. Hold for a few moments and return to the starting position. Repeat ten times with each leg.

Recommendation

However, it is important to bear in mind that we must not neglect having the help of a specialized professional to guide you and guide you in achieving your goals. To do this, contact a Bachelor / Graduate in Physical Activity and Sports Sciences !

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