If you are overweight, it is very likely that you have fat thighs and your legs are not shapely and toned. The good news is that there are exercises that you can do to get back into shape. Of course you have to understand that you cannot lose weight on your thighs and legs alone you have to aim for overall weight loss and in the process get your thighs thinner and your legs in better shape. In order to better understand the exercises that you will be doing, let us first talk about how our lower half of our bodies is made.
You have 3 major muscles in the from the waist down, the thighs, the legs and the gluteus, otherwise called glutes. The glutes are made up of muscles that attach to the hip the gluteus maximus also known as the butt, the gluteus medius and the gluteus minimus. The thighs are made of a large number of muscles all of which attach to the hip. The ones at the front are called quads and the ones at the back are called hamstrings. Leg muscles include soleus muscles otherwise called calves and gastrocnemius which are located at the back of the legs. All these muscles have to be targeted during exercise.
Different cardio exercises have been designed and you can pick and choose depending on how shapely you want your legs and thighs to be. Because there are numerous online videos showing how these exercises are done, we will only describe their benefits.
These are great for shaping the quads and hams. Initially, get started with just lunges alone but as you r legs and thighs become stronger, start doing your lunges while holding dumbbells. Start with a light weight, like 0.5 Kg and then gradually up this. Remember, you want to keep increasing the duration that you do your lunges and also the number of reps that you do.
Squats are great for both glutes and quads. You will start off just doing plain squats and then just as with lunges, you will incorporate weights. As your legs get stronger and stronger, you should increase the number of squats that you do and also how long you do them for.
Stiff leg deadlifts
These are a must so if you want a toned lower body. Not only does this work on your glutes and hams, it also works to strengthen your lower back. One added advantage of this exercise is that you will end up with a perfectly shaped butt.
Single leg extensions
This requires that you work one leg at a time and it helps to strengthen your quads. You also gain muscle tone and it shapes your calves.
It is very important that you do exercise in the right way. Always start by warming up so that you ready your joints and muscles. Remember to let your muscles heal between sessions. This means that you should work out about every 2 or 3 days. If you suffer any illness for which you are continually on medication, you should talk with your doctor about your plans.
Thigh fat is stubborn and it may take some time to come off in fact, many women say that they were able to shape their legs way before they were able to lose fat on the thighs. Exercise only works if you are consistent. You cannot give up because you dont see changes. If you need motivation, ask a friend or family member to do it with you. Give yourself milestones so that you can celebrate when you achieve them. If you can afford one, a personal trainer is an excellent idea. You can also enroll at a gym and use the instructors there it is cheaper.
You can shape your legs using exercise but to lose fat things, you need to eat a diet that is lower in calories. Thigh fat is mainly calories that your body didnt need that were converted and stored in your thighs. The exercise you do will help you burn up these extra calories but you need to make sure that you eat fewer calories than you are now. Dont take this to mean starvation it means that you should eat to your fill but what you eat should be lower in calories. You can switch to chicken and fish instead of beef for example. Eat low calorie cheeses and fill up with loads of fruit and vegetables.
Keep in mind that sugar is the enemy. Each time you drink a soda, be aware that you are taking in about 200 calories all in one drink. This goes for many other commercial drinks as well. Read labels more carefully and throw out anything that is high in calories. Drink water instead of juices. Get your blender working for you by buying fruit and blending it into fresh juices. If you need to sweeten these juices, use honey. It has fewer calories than table sugar and it will give you the taste that you need.
Is liposuction an option for shapely legs?
Not quite lipo is mainly used to remove fat from parts of your body where fat is stored, and that does not include your legs. You can however use it to reduce thigh fat. The fat cells in the thighs are broken down and then the surgeon siphons them out, leaving you with instantly smaller thighs. The only thing to keep in mind is that like any other invasive surgery, there are risks. The main risk stems from the fact that you have to go under anesthesia. There is also the healing period to think about, and some people have developed infections during this time. Additionally, depending on how big your thighs were, you might have excess skin after the procedure. This is usually corrected through an additional surgical procedure.
The best way to have shapely legs and slimmer thighs is to use the good old fashioned method. Exercise and eating right have always been the most effective and safe ways to better legs and thighs.