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Thigh fat deposits are the scourge of anyone with a pear-shaped body. While thigh fat isn’t harmful in the way belly fat is, the impact it has on your appearance is quite distasteful to many. It doesn’t matter so much during winter, when everyone is bundled up in warm clothing. But come summer, and it’s time to relax on the beach in a bikini or walk around wearing shorts, those chunky thighs become a minor embarrassment.
So how can you lose thigh fat? Is there a quick and easy solution for plump thighs? Yes, there are solutions – but none of them are instant. You must begin an exercise program and modify your eating habits to achieve thin thighs. Let’s look at 5 easy exercises to lose thigh fat in this report.
1. Intensive Walking
Walking is the easiest and most effective way to lose thigh fat and tone up your leg muscles. A gentle, relaxing stroll won’t have that effect, though. You’ll have to really walk hard. Walking at a brisk pace, preferably uphill, will do wonders for losing thigh fat. On a treadmill, set the incline to around 15% for best results. At least half an hour of walking is recommended for health benefits.
2. Cardio Exercises
In general, cardio exercises burn off calories and many of them exercise the lower body. This helps lose thigh fat and also tones up your muscles in the legs and thighs. Training on ellipticals, running or jogging, climbing stairs, and jumping rope qualify as cardio exercises that can burn off thigh fat. A good target to aim for is 45 minutes of cardio exercise, at least 5 times a week.
3. Interval Training
Doing any exercise more intensely will bring quicker and more impactful results. It’s no different with exercises to lose thigh fat. You can take any cardio exercise and ramp it up with interval training. Rather than exercising at moderate intensity throughout the session, you’ll vary the intensity between high and low every few minutes. This causes your heart rate to peak and metabolic rate to increase more than with slow, sustained exercise levels.
4. Specific Exercises To Lose Thigh Fat
There are specific exercises that tone up your thigh muscles and are designed to help you shed those extra pounds of fat that have piled up around them. These exercises are not meant to burn calories. Instead, they strengthen the thigh muscles and make them lean and firmer. Most of these are isometric exercises that keep the muscle length constant but place a stress on them to increase strength.
a. Side thigh lifts are where you lie on your side and lift your leg up, then bring it down. Do this 15 to 20 times on each side. Leg raises done standing up are similar in effect.
b. Hamstring exercises when you bend your legs and bring your heels as close to your buttocks as possible can help lose thigh fat.
c. Adductor exercises involve lying on the floor on one side, raising your head and holding your arm up for support. Raise one leg slowly off the floor and then bring it back down. Repeat this 20 times on each side.
d. Squats are excellent for building strength in your quadriceps. Two sets of Grand Plie Elvis squats with 12 to 15 reps per set can quickly build up thigh muscle strength and help burn off thigh fat.
e. Front Lunge Push Offs work your gluteal, hamstring, quadriceps and calf muscles and help lose thigh fat and leg fat effectively. Carrying 10 pound dumbbells while doing the exercise helps add resistance training to your workout.
f. Lateral lunge reach combo exercises workout your hips, gluteals and thigh muscles. It requires some flexibility at the hips and knees, so work up to it rather than hurting yourself by being too ambitious right at the start.
g. Curtsy squats with rear leg lifts and single leg lunges with knee balance are effective at exercising thigh muscles and involve some degree of balance and flexion to carry out correctly.
h. Hip bridge and heel drag exercises to lose thigh fat are done using an exercise ball which is placed under the heels and firm up your butt and thigh muscles.
In combination with a healthy and nutritious diet plan, these exercises to lose thigh fat will soon have you looking better, feeling fit and enjoying better health and strength.
There are other things that make up a healthy figure than just the amount of fat on your thighs. That’s why it is always a good idea to follow an integrated fat loss program that will also guide you about how to eat healthy, develop more muscle and lose weight in a manner that is sustained over the long term. Among the best programs of this type is Shaun Hadsall’s “14 Day Rapid Fat Loss Plan” (click here to learn more about it).
Made of 6 comprehensive modules in all, Shaun Hadsall’s guide “The 14 Day Rapid Fat Loss Plan” teaches simple yet effective fat loss secrets for natural weight loss and to get rid of belly fat.
It reveals little known ways to reduce thigh fat and belly fat – so you’ll lose weight in a week.
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