Having fat or plump does mean that you cannot get rid of it , and
also this should not make you think negatively about yourself .An as
the proverb goes , “when there is a will, there is a way”.
Getting rid of thigh fat may entail some efforts , yet in the end, you shall definitely lose the thigh fat .
Thus , reducing fat deposits from your body and getting back shape need only your determination .All you need is to follow a simple and healthy diet ,as well as hit the right muscles with right exercise in order to bring it back in shape .Here is the best 9 exercises for minimizing thigh fat , which may make your life more difficult.
The ensuing lines are some easy and simple exercises that can help you lose fat thigh easily and that also do not require expensive equipment needs .These exercises can be done at home while you are watching your favourite programmes on TV.
Best Exercises To Reduce Thigh Fat:
The following 9 exercises are the best solution for decreasing thighs at your home .So , be ready and let take a look at them.
The Butterfly Stretch:
It is considered as one of the simplest and the most effective stretches as well as it impacts the thighs and hips.
What you should do :
- You need to sit on the mat with your legs stretched out in front and back straight.
- You ought to Fold the knees outwards and join the soles together in front of you.
- You are required to take a grip of ten toes in your palm and softly bring it inwards near the groin – do not force.
- While maintaining the position and keeping your back straight, you need move the knees up and down like the butterfly wings.
- You have to do this at least 30 times; then , you need to bend and try to touch your head on the floor.
- Stay in the position and count from one to
- Then , Little by little go back to the first position.
Most importantly, do not attempt to stretch beyond your capacity.
Make sure to try this regularly and you will shortly notice the increased flexibility in your thigh muscles.
Squatting:
Squats are very useful as they target more than one area in the body and they are one of the most basic and effective ways to tone the lower body ,as well as pelvic area.
What you need to do :
- You ought to stand straight with your legs apart at shoulder length ,along with handing on the sides.
- After that, you need to bring your hands parallel to the shoulder in front.
- You should bend from your knees so that the calf and femur are perpendiculars.
- Make sure that the back is straight.
- Thereafter, keep this position for 10 seconds.
- Slowly, left up to the first position.
- You need to repeat this 30 times in sets of 10 each taking 30 seconds to break.
- Firstly, keep and holding the final position for 10 seconds can be difficult on you ; thus; you had better begin with 3-5 seconds and increase them
Ankle Touch – Standing:
Ankle touches stretch the thigh muscles and as extra benefits can help in toning the abdomen area also .
What you should do :
- You need to stand with your legs wide apart and hands on the side.
- Now bit by bit raise the hands up high, as well as stretching your abdominal muscles.
- The objective is to point the roof with all ten fingers and abdomen stretched.
- Gradually, you should bend down from your waist and touch the toes of one foot with both hands.
- Ensure the knees are straight – lift your toes on the ankle if it is
- Keep this position for 10 seconds.
- Slowly, lift up back to hands high position.
- Now , you need to follow the same procedure in order to touch the other toe.
- You ought to lift back up and back to standing position.
- You are advised to do this at least 10 times on each side for burning those additional pounds off thighs and hiding the tummy fat.
One Leg Toe – Touch:
This exercise burns fat deposits from inner thighs, along with toning outer thigh muscles also.
What you need to do :
- You need to sit with your legs stretched out in front at shoulder length.
- Then , you have to fold the left leg from the knees and put the sole on the inner thigh of your right leg.
- You ought to keep the back straight and hold the left ankle with your left leg.
- You should now stretch your right arm to point the fingers to the roof and slowly bend forward.
- The objective is to touch the toes of your right foot.
- You should bring the toes inwards if needed .
- You have to keep this position at least for 5 seconds before you go back to hands upright position.
- You ought to repeat at least 10 times before you switch legs.
- Bear in mind that you should not overstretch the back or thigh muscles.
- Firstly, the pose may not be perfect, yet it will shortly be with regular efforts.
Knee Pulling:
Knee pulling exercise is the opposite of ab-crunches exercise wherein you pull your lower body , in addition to getting it into shape instead of the upper body.
How To Do:
- You need to lie down on a yoga mat with hands straight on your side.
- You should now bend at the knee and lift the right leg.
- If you need support, you are advised to thread your fingers around the knees.
- Making sure that the other leg is straight on the floor is very important in order to get good results
- You should now pull the leg as close to the chest as you can.
- Keep this position for 5-7 seconds and release to lying position.
- Repeat for another leg.
- You need take turns and do at least 15 stretches on each leg.
- Generally, thighs and buttocks are benefitted by this exercise.
Back Kicks:
Not only do back kicks strengthen the limbs, but they are also good for thighs and buttocks. It helps get rid of the pain which is linked with the lower back regions as well.
What you should do :
- You need to get down on all fours with elbows straight and toes pointed at the wall behind you.
- You ought to look at the floor so that the spinal cord is parallel to the floor.
- You should now lift a leg and kick high at an angle where the sole should be parallel to the ceiling and calf and thighs perpendicular.
- During two seconds , you have to get back to all fours position.
- You need to do this 15 times before you switch
- As a reminder , do not overstretch. Additionally, thighs and legs have very sensitive muscles ,and they are prone to damages readily on a fatty body.
- Begin with 5 or 10 kicks, and then increase gradually.
Step Lunges:
Lunges exercise tone inner thigh, as well as strengthening the calf, and it acts as a toner to the lower body and develops flexibility. Toning is so important so that the skin and muscles do not fall saggy after they lose the additional pounds.
What you should do :
- You should stand with legs at shoulder length distance and hands straight on the sides.
- You need to lift your left leg and step forward stretching the right leg at its maximum.
- The left sole should be firm on the ground and knees and calf perpendicular.
- While you bring the leg at front, straighten the arms at front parallel to the ground.
- Keep and hold the position for 5 seconds. Return to normal position , then .
Step lunges could be done alternatively for either legs or one leg at a time. You are recommended to do this at least 10 times on each leg for getting a visible results . Lunges also have numerous variants to make it more difficult , and which can be performed after 5-7 weeks.
Side Kicks:
Side Kicks are seen as an excellent way to kick-off the fatty deposits on inner thighs.
What you need to do :
- You need to stand straight with legs at shoulder length distance.
- You should now shift the body weight to left leg stretch out your right leg to the side.
- Then , bend the upper body to the left side.
- The objective is to have your right leg parallel to the floor.
- Hold in position for 2 seconds.
- Gradually come back to the first position.
- You should not do ten kicks on each side alternately by making it a set of 20. You need to do at least three such sets.
Back Leg Pull:
Back Leg Pulls could be performed and done while you are lying and standing. Both ways can help in toning inner and outer thighs .
What you should do :
Sleeping Position:
- You need to lie flat on the mat on your belly.
- You should then fold your right leg at the knee and stretch the right arm back to pull it as much as you could tolerate.
- You ought to lift your upper body on the left elbow at the same time.
- Hold in position for few seconds before you go back to the first position.
- You need to repeat for the other leg.
- It should be done at least 15 times on both legs.
- You have to stand upright with feet at shoulder length.
- If you need help ,take the support of a table at the front ,and then pull your right leg up.
- Support to keep the position with your right arm, keep the back straight.
- Hold for 2 seconds and return to the final position.
- You need to repeat for the other leg.
- It should be done at least 15 times on both the legs.
For women having grave weight problems, lying and doing the exercise can be rough hard , thus , start with standing position and move to the sleeping position later.
Based on the body type and the duration from that the fatness has been there, it may need only a little more effort to bring the body in shape. Moreover, the single surety is that if you keep on putting in hard work, it will pay off with a curvy reward.