Having thin, long legs is a must for most women. While men want bigger thighs, women want a thigh gap. There are many ways to tone the legs but consistency, determination and patience are the key to getting thinner, slimmer and sexier legs. We cannot alter our height and weight but we can do things that will give us legs that are proportionate to the rest of the body.
Table of Contents
1. Take the first step – set goals
The first step is to make goals. Smart, driven goals are the key to weight loss. Now that the New Year is upon us, you must do these two things. First: you need to commit to a daily exercise routine. You can keep yourself accountable by having a buddy to exercise with you. Alternatively, keep a journal so that you track what you eat and note the days you did/did not exercise. Journal and/or buddy system help keep you accountable and also focus on your goals. No matter what exercise you take up: dance, jogging or gym –make sure you are present every day at the set time. Secondly, you must bring your entire family on board to eat healthy. Diet and exercise go hand in hand and both are necessary to reduce thigh fat in 3-7 days.
2. Commit to eating healthy
In order to lose thigh fat for men and women, healthy, well balanced diet is crucial. If needed, see a dietician or work with a physician or trainer to come up with meal plan that is sustainable and easy to follow. You may also want to cut out on carbohydrates and eat more protein, fiber, and healthy fats. People have done well on Ketogenic and Paleo diets but every person is different and what works for one may not always work for another. These diets often also have side effects. Whatever diet you choose, make sure it works for you. How do you feel? Is the diet making you miserable? Your state of mind is very important when it comes to choosing the right weight loss diet. Focus on eating small meals with nutritious foods instead of junk fillers.
3. Keep yourself motivated
Talk to people, listen to motivational speeches, and watch videos of people who have lost tons of weight. These things help a lot and can keep you on your path to success. Keep up your diet and exercise and if needed, meditate and do positive affirmations every day. Affirmations will train your subconscious mind to follow the diet-exercise plan and stay committed.
4. Do HIIT routines
In order to reduce thigh fat in 7 days, opt for high intensity exercises. These are the best exercises to lose thigh fat quickly and many have seen great results with it. HIIT routines tone and slim down the legs in short periods of time. These exercises include short bursts of high intensity activities followed by short intervals of rest. Examples:
- 1 minute of jumping jacks, followed by a minute of lunges, followed by 1 minute of squats. Take rest.
- Follow up with 1 minute spot jogging, 1 minute burpees, and 1 minute of steps (up-down). Rest.
- Repeat all. Always warm up prior to any exercise. For cooling down, go for stretches.
Cardio exercises also help in weight loss and can even give you slimmer thighs. Walking on treadmill set on an incline can help tone down legs and thighs in 7 days at home. You can also use the elliptical or cross trainer. These machines focus on glutes and thighs and help quickly tone them down. Many have seen great results in 7 days. Always do strength training with cardio. If cardio is boring, you can listen to music or watch TV to stay motivated. Cycling, spinning are also good to tone and strengthen thighs and lose fat.
6. Recline pillow squeeze
This is a proven easy exercise to lose thigh fat at home. Lie on your back with your knees bent and feet firmly on the floor. Place a thick pillow between your knees. Exhale as you lift your hips off the floor and squeeze the pillow between your knees. Balance your body weight on your feet and upper back in this position. Try and squeeze the pillow as you lift-(as if you are trying to remove the foam out!). Hold this position for 60 seconds. Release. Repeat 3 times.
7. Kneeling leg lift
This is a great exercise to tone the back, hips and thighs. Kneel on the floor with your palms beneath your shoulders. Exhale as you extend your right leg behind, up and slightly above your torso. Hold for 30 seconds. Release and repeat with other leg.
8. Stop dieting!
“I have been exercising and doing lot of legs but my thighs are getting bigger and bigger?”
“Every time I go on a diet, my upper body shrinks but my lower body stays the same especially around my thighs. Why does this happen?”
In order to tone and slim down the legs, you must build muscles all over the body. This is necessary to boost metabolism and burn fat. You might do tons of leg lifts at the gym but that will not burn fat. As your muscles grown, your legs will grow. Also, the best way to shrink lower body without shrinking upper body is to stop dieting. Dieting will only send your body into starvation mode. And to survive this famine, the body burns fat in upper body while conserving it in the lower body. The more you diet the more this problem will arise.
9. Weight training
Three machines at the gym are crucial for losing weight on thighs: the Leg press, the Leg curl and the Leg extension. Talk to your trainer as to how many sets and reps to perform on each. Note that you may want to focus on legs at least 2 times a week and exercise other muscles on the rest of the days. Be careful when you use these machines and always have someone by your side when using them. Progressively increase the weight till you are comfortable lifting more. Go for a nice massage on the days you experience leg pain (usually the day after you use these machines!).
Check out some more top exercises to lose thigh fat quickly in my article here.