Exercises To Slim And Tone Your Thighs

Along with good hydration and a low-calorie diet, these exercises can help you slim your upper legs. Add them to your exercise routine!

Maintaining consistency and accompanying them with good hydration and adequate nutrition, these exercises could help you tone your thighs. If you have not yet included them in your physical activity routine, get to know them to take them into account.

Before starting, it is necessary to clarify that any routine must be accompanied by a balanced diet – whose specifications will vary according to the characteristics and objectives of each person – and an abundant intake of water.

In this way, the metabolism will be stimulated and this will allow to tone the muscles, especially in the most conflictive areas such as the legs and thighs, although this may take some time. The fat “loves” to accumulate there, causing a loss of tone.

It should be taken into account that a muscular body burns more energy than one that is not, even at rest. This is because muscle mass is an active tissue from an energy point of view, the opposite of fat. Here are some ways to fine-tune your legs with specific movements.

Exercises to tone and slim the thighs

This exercise plan will only take you about 15 minutes. As in most routines, the ideal is to carry it out two or three times a week, preferably on non-consecutive days. In this way, the muscle is allowed to rest and regenerate.

In addition, it would also be better to complement it with other types of work that promote calorie burning, such as aerobics ; In this sense, a study published by the International Journal of Sport Nutrition and Exercise Metabolism highlights that high intensity exercise is very effective.

Also, to also exercise other parts of the body, you could add a strength routine for the upper body. We recommend consulting with a physical activity professional to plan a routine specific to your needs and goals.

Squats

Squats are one of the best exercises that tone the thighs and legs. According to a Harvard Health Publishing publication, the conventional squat is started standing up, with the feet shoulder-width apart and the toes pointed slightly outward.

Once in position, extend your arms forward and bend your knees. Push your glutes back, as if you were going to sit down, until your thighs are in a line parallel to the floor.

Hold this pose for two to three seconds and return to the starting position. The number of repetitions you will have to do depends largely on your physical condition. The main thing is that you master the technique well and that you increase the intensity progressively, in order to avoid injuries.

In addition to the type of squat that we have explained, you can opt for some variants. For example, the sumo squat, which is performed with the feet farther apart. This will put more pressure on your internal hamstrings and adductor femoris.

Other possibilities are with your back against the wall or with a ball between your back and the wall. In these cases, the objective is to maintain the flexion position for a certain time until returning to the initial posture. You can also add weight with a barbell or with weights in both hands.

Leg raises

Lying on your right side, rest your right elbow on the floor and support your head with your hand, at about ear level. Then, raise your left leg as high as possible towards the ceiling. Slowly bring your leg back to the starting position, trying not to let your knees touch each other.

After doing the established repetitions, perform the work with the opposite leg. A variation on this exercise may be to place ankle weights or go up and down in a “ladder,” with breaks in between.

Extensions

Lying face down, spread your legs well back ; Rest your arms at the sides of your body, or you can also leave them extended forward.

Helping you with your gluteal muscles, extend and lift your legs up. Keep them straight for a few seconds and very slowly return to the starting position.

Toning the thighs is a process that takes time

Before concluding, it is necessary to make it clear that, as with any other muscle group in the body, you must be patient and constant to tone your thighs. As we mentioned before, it is an area of ​​the body that accumulates fat easily, and that is why good habits are essential.

Ultimately, keep in mind that, as detailed in an article by the National Health Services – the UK’s National Health Service – there are many other exercises to work the lower extremities. Plan a routine and stick to it to start seeing results!