Inner thigh
Fat thighs are one of the main problems that people have in terms of their physiques, more so women. Logically our body tends to amass body fat in these favourite places like the triceps, bum back and the thighs. Here are some tips that you can follow to reduce the thigh fat and tone them up.
There is no thing as spot reduction, you can’t spot reduce a certain area of your body. You have to get on a weight loss program that consists of good weight training, cardio training and a well structured diet to reduce your overall body fat.
Make sure you measure your current body fat now and also the size of your thighs. Set realistic goals and aim to lose 1-2 pounds of body fat a week. By reducing your body fat to a range of 15% to 20% percent, your thighs will be smaller as your overall body fat decreases.
You have to exercise in order to lose healthy weight. Do not try to be malnourished as this will only set yourself to failure.
The stepper is a brilliant choice to lose thigh fat. The stepper engages the bum muscles the most and because the gluteus is the largest muscle group in the body, it can burn up the most calories compared to the other cardio machines.
Exercises to help burn inner thigh fat
1) Side and cross over lunge
Stand straight with feet shoulder width apart, arms by your side and make sure your shoulders are pinned back.
Using your left foot take a step out to the side, making sure you bend your knees so that your hips are behind you when you step out.
For the cross over lunge, assume the same position but this time round you will move your left foot across to the right side of your body, making sure your posture is tight and cross over.
- Wide Stance Squat
Stand with your feet a little wider than shoulder-width apart and toes pointed out (10 to 2). Slowly squat down into a squat position. You are going to hold the squat for 2 seconds then go back to the starting position.
- Squat with ball
Place your feet shoulder-width apart with toes pointed straight ahead. Place a medium ball between your legs just above the knees.
You are going to squeeze your inner thighs to keep the ball stable and then lower into a squat and hold for 3 seconds. You will then return to the standing position.
4) Inner thigh press with rubber ball
You will start by lying on your back on a mat you are going to bend your knees so that your feet are flat on the floor. Place a rubber ball sandwiched between your knees. You are going to contract your inner thighs by squeezing the ball for 30 seconds. Relax for 10 seconds, then repeat four more times.
5) Leg Swings
Start with feet shoulder width apart and arms out wide to the sides. Raise your right leg while balancing on your left leg. Slowly sway your right leg in front of your left and then sway it back out to the side in a controlled manner.
Repetitions should range from 15-20 reps and 4 sets of exercise with 30 seconds of rest in between each set.
If you want to get involved at 360 Fitness and try a free session, just drop us an email to support@360fitnessgym.com with your name and number included, to come and start your transformation.