Ask any woman what part of her body she could change and she’ll probably tell you her thighs. Thighs are a trouble spot for most women as women naturally store more fat in the thighs and butt area due to hormones. But, the good news is, you can slim and tone your thighs today!
Perfect Female Thighs: Exercise Motivation and Inspiration
The thighs consist of two main muscles: the quadriceps and the hamstrings. The quadriceps are a group of four muscles that help extend the knee, whereas, the hamstrings are a group of three muscles found in the back of your thighs that help flex the knees.
Women naturally have stronger quads than hamstrings and glutes. Most of the exercises we do at the gym involve working the quads, like lunges and squats. Plus, we use our quads in everyday life from walking up the stairs at work to sitting at the dinner table to walking to the corner coffee shop.
Having strong quads is a good thing. Ideally, your hamstrings-to-quadriceps strength ratio should be 2:3. If you want to slim and tone your thighs, you need to focus on working your quads and hammies three times a week.
Best Workouts for Women: Good Routines, Great Results
Unfortunately, genetics may work against you with toning your thighs. Some of us are just born with more fat cells than others. Your thighs are beautiful no matter what size they are. But, they can always be toned and strong.
Losing weight, whether it’s pounds on the scale or inches around your thighs, doesn’t happen overnight. Don’t expect to start seeing results for four to six weeks. Perfectly toned thighs come with a healthy diet. If you really want to change your body, you need to change your diet. Skip the junk food and focus on protein, vegetables, fruit, and good fats.
How to Get the Perfect Thighs
Once you have nailed the nutrition thing, it’s time to amp up the fitness. Cardio is important. It helps burn fat. Cycling, or even indoor spinning, is a great way to tone the legs. An hour-long spin class burns anywhere between 420 to 780 calories per hour. Add in some intense climbs and those quads will be screaming!
If you’re looking to get slim and toned thighs, it’s important to hit the weights. Strength training, especially large muscles like the quadriceps and hamstrings, will increase your metabolism so you burn more fat even while you sleep.
Exercises to Get Beautiful, Toned Thighs
Dumbbell step-ups are a great exercise to work your thighs and burn some calories. Step-ups can be done on a flat bench, a box, or even your stairs. Stand with your hands at your side holding a dumbbell in each hand behind a bench. Place your left foot on the bench and step up on the bench by extending the hip and knee of your left leg. Use the weight of your heel to lift your right side up and onto the bench. Step down with the right leg first. Return to the starting position.
Clockwork lunges are alternative lunges that target all the muscles of the thighs, including the smaller muscles like the hip adductors. You’ll need some room for this exercise so make sure the floor is clear of tripping hazards. Start by standing with your hands on your hips. Imagine you’re in the center of a big clock. Lunge forward towards 12:00 with your right leg. Return to start. Lunge sideways towards 3:00 with your right leg. Return to start. Lunge your right foot back towards 6:00 and return to start. Switch to your left leg. Repeat the same movement pattern.
Fire Hydrant Kicks
Skip the abductor machines at the gym and try this thigh toning, but kicking exercise. Start in the all-fours position with your hands under your shoulders and knees under your hips. While keeping, your knees bent, lift your left knee out to the side as if you were a dog peeing on a fire hydrant. Pause at the top of the motion, and then return to the starting position. Complete the number of repetitions on your left side before switching to the right side.
Trainer Tip: If you’re looking for a challenge, combine the fire hydrant kick with a donkey kick. Complete your fire hydrant kick with your left leg. As you bring it back to the start position, kick your left leg back and up so it’s parallel to the floor.
Slim and sculpted thighs are possible with a healthy diet filled with lots of protein, fresh fruit and vegetables, and thigh targeting exercises. You’ll be rocking that mini skirt in no time.