How To Loss Weight and Thigh Toning with Effective Exercises
Spring is here and it’s time to try and work harder on having a perfect and strong body. Many women claim that the thigh area is the most difficult area to tone and shape and that it takes lots of exercises to see some results. Kylie Lee is fitness trainer that has created the perfect training routine focused on losing weight and toning your legs and butt.
Keep your diet in check
Since there’s no easy way to spot reduce, burning total body fat will help you reduce the fat on your upper thighs. If you’re overweight, start by reducing your daily calorie intake by 250 to 500 calories per day.
Limit your intake of fat
The Academy of Nutrition and Dietetics recommends that adults limit their total dietary fat to 20 to 35 percent of their daily calorie intake. Since one gram of fat equals nine calories, a 2,000 calorie diet should consist of 44 to 78 grams of fat per day.
Load up on fiber
Most Americans don’t consume the recommended 21 to 38 grams of fiber per day. High-fiber foods are beneficial for weight loss because they are typically low in fat and calories and high in nutrients such as fruits, vegetables, whole grains, and legumes. Fiber also helps you feel more full and satisfied, for longer periods of time. Getting plenty of fiber in your diet will help you lose weight and body fat at a faster pace.
They’ll not only tone your thighs, but also your butt and hip area. To do a squat:
- Stand with your legs shoulder-width apart, keeping an even balance. Turn your toes out slightly and place your arms at your sides with your palms facing inward. Keep your shoulders down.
- Keeping your back straight, squat down like you’re going to sit, shoulders moving toward your hips. Shift your weight onto your heels. Stabilize yourself with your abs.
There’s a reason that ballerinas are so fit! We can learn from them.
- Stand with your feet a bit wider than shoulder-width apart and angle your toes outward.
- Bring your arms out in front of you. They’ll help you balance yourself and keep your back straight. Then, go down into a squatting position. Remember to align your knees with your toes!
- Return slowly to your original position, keeping your hips tucked under your spine. Repeat these movements for about a minute.
Do forward lunges
Lunging on all sides is the most beneficial your thighs need to be worked on all planes.
- Stand up straight with your feet together, all the while engaging your abdominal muscles.
- While keeping your back straight, lift your right foot in the air and find your balance. Once you do, slowly bring it forward and place it on the ground, heel first.
- Straighten your left leg as you lower your right, maintaining weight on your front foot. Lower yourself until your right thigh and left calf are parallel to the floor and balance.
- Return to your starting position, pushing off with your front leg and switch sides. Repeat for about thirty seconds on each side or for as long as you can manage.
Do single-leg circles
These are commonly found in Pilates a great toning workout.
- Lie on the floor on top of a comfortable surface like a yoga or Pilates mat. Bring your arms to your side with your palms face down.
- Bring your right foot straight up, pointing to the ceiling. Rotate your leg outward a little.
- Keep your hips on the mat at all times. Then, inhale and move your entire leg in clockwise circles. Once you’ve done this five times, switch to counter-clockwise circles.
- Repeat this set four times, alternating legs.
Keep up the resistance training and cardio
Alright, so you’ve got the thigh exercises down, but since there’s no such thing as spot reducing, you’ll need to work out your entire body, too. Cardio burns the most fat, but a combination of cardio and resistance training will lead to ultimate calorie burn.
- For intense results, take up interval training. It amplifies the benefits of cardio, burning even more calories. You do a short burst of exercise as hard as you can, rest for a bit, and repeat. And your workout is done much quicker!