Trainers Recommend 6 Exercises for Tightening and Toning Thighs
byvele5-
Like many people, you might have a particular area of your body that stubbornly holds onto fat, despite efforts to eat healthily and exercise. Often, this troublesome spot is the thighs. Does this resonate with you?
Sculpting the thighs and shedding excess fat from this area, also known as the flanks, can be a significant challenge. While both men and women may struggle with unwanted 'saddlebags,' women are more prone to accumulate weight here due to factors like childbearing and hormones. In contrast, men typically store excess fat in their abdomen, leading to the well-known 'beer belly.'
THE THIGHS HAVE IT
Regardless of gender, having strong, toned thighs supports your body, enhances your daily activities, and looks great in any attire. The technical term for 'thunder thighs' or 'saddlebags' is gluteofemoral fat, which is subcutaneous, lying just under the skin.
On the other hand, fat around the midsection is known as visceral fat because it surrounds internal organs. Between the two, medical professionals caution that excess visceral fat poses a greater health risk than subcutaneous fat. The aim is to eliminate both, paving the way for a healthier, slimmer physique.
THIGH ANATOMY 101
When you lose weight and exercise, your flanks often present the last challenge. Although your thighs might be a source of frustration, they are crucial for your body's strength and mobility. Your flanks comprise a complex network of some of the strongest muscles and connective tissues in your body.
These muscles encase the body's largest bone, the femur, linking your upper legs to your hips and knee joints. The hamstring muscles are located at the back of your flanks, while the quadriceps muscles are at the front. Together, these muscle groups enable the bending and straightening of your legs.
The inner part of your flanks is powered by the adductor muscles, which allow you to move your legs in and out from the sides. An injury to any of these muscle groups can be extremely painful and incapacitating, necessitating their strength and health for optimal mobility.
Excess calorie consumption leading to additional fat deposits will be evident on your flanks. They, along with the abdomen, are some of the first areas where your body stores extra fat. Furthermore, these primary fat reserves are stubborn and do not easily relinquish their stores, even with strict diet and exercise.
THE DREADED BIRD LEG SYNDROME
Perhaps you're facing the opposite issue with your flanks. What's more disheartening than achieving your ideal beach body, only to be dismayed by skinny legs, or "bird leg syndrome"? While it may be partly hereditary, it often results from neglecting leg exercises.
Just as bulging hips and flanks can be bothersome, so can bird legs, particularly for men. The same tips and exercises that slim and tone your flanks can also fortify and build robust leg muscles. After all, everyone desires upper and lower legs that are both appealing and proportionate to their body, don't they?
YOUR FLANK WORKOUT PLAN
Remember to consider your hips and flanks while doing cardio and other strengthening exercises. Often, you can integrate specific exercises aimed at these areas prone to fat accumulation.
1. STEPPING EXERCISES
Join the numerous fitness enthusiasts across America aiming for their daily goal of 10,000 steps with this excellent flank toner. It not only strengthens your legs and feet but also contributes to your step count. It's as simple as walking up and down the stairs.
• HOW TO PERFORM:
Lacking a wooden stepping box or a raised platform? The first step of your staircase is a perfect substitute. Mimic the natural action of climbing stairs: push off with one foot and place the other on the stair or box, ensuring your entire foot is on the surface, not just the toes.
Then, reverse the movement to return to the starting position. Continue the motion back and forth, alternating feet. Aim for 15-20 repetitions per set. Opting for the stairs over the elevator can also offer similar fat-burning advantages.
2. HEEL LIFTS
Ever noticed your hip and flank muscles tighten when you rise onto your tiptoes? It's no surprise that ballet dancers have such toned legs. You can reap similar benefits with the classic heel lift exercise. It's also perfect to pair with stair-stepping: just stand on your tiptoes with both feet before stepping off.
• HOW TO DO IT:
Start with your feet flat on the exercise mat, shoulder-width apart. Slowly raise your heels, balancing on your tiptoes for three breaths, then lower back down.
For extra strength training, hold a dumbbell in each hand at your sides. Aim for three sets of ten repetitions.
3. CLASSIC SQUATS
Classic squats are among the best exercises for your body, often taught in high school gym class. This traditional exercise targets your lower back, hips, flanks, and lower leg muscles. Squatting to the ground offers numerous benefits.
• HOW TO PERFORM:
Begin by standing on your exercise mat with feet flat and toes pointing forward. Gradually squat by bending your knees and hips until your flanks are parallel to the mat. Hold this position for three breaths, then slowly return to the starting stance.
Ensure your knees are aligned and not splayed outwards. Your feet should remain flat on the floor, and your back should be kept straight for the best results. If maintaining a straight back is challenging, try performing squats against a wall. Once you're comfortable with this routine, you might add difficulty by holding a dumbbell in each hand as you squat. Complete two sets of 10-15 repetitions.
4. LEG LUNGES
These exercises, including lunges, are simple and natural movements. Adding weight resistance enhances the fat-burning benefits. If your knees are sensitive, you can modify leg lunges to a smaller step.
• HOW TO DO IT
Stand upright on your mat with a dumbbell in each hand, palms facing inwards, arms relaxed at your sides. Step forward with one foot, bending both knees until the front heel is directly under your knee, with both knees at about 90 degrees.
Hold for two to three breaths, then return to the starting position. Perform the movement with the opposite leg. Feeling tightness in your leg muscles is beneficial unless it turns painful, at which point you should cease. Complete three sets of eight repetitions.
5. DEADLIFTING
Resistance training is crucial for sculpting defined muscles and can help reduce fat in challenging areas such as the flanks. It's important to recognize that deadlifting engages multiple muscle groups, so it's essential not to lift more than you can manage. Incrementally increase your weights to safely reach your maximum lifting potential.
• HOW TO PERFORM:
Position two equal barbells on your mat, spaced apart enough to stand between them.
Stand with a straight back and legs set wider than shoulder-width, arms hanging by your sides. Bend at the knees and hinge forward from the hips while keeping your spine aligned, then firmly grip a barbell in each hand.
Engage your leg muscles to rise to a standing position, elevating the weights and keeping your arms extended. Maintain this stance for a few breaths, then carefully lower the weights back to the starting point. This exercise also provides an effective workout for your glutes.
6. BUTTERFLY POSE
As a yoga practitioner, you're aware of its myriad benefits for the body, mind, and soul. It involves mindful breathing with gentle movements and postures to stretch and sculpt muscles. The Butterfly Pose, while appearing calm and restful, effectively tones the inner and outer thighs.
• HOW TO PERFORM:
Sit on your exercise mat with a straight back, bend both legs, and let your knees fall to the sides. Hold your ankles and press the soles of your feet together. Remain in this pose for 2-3 minutes, focusing on your breath, then gently release your feet.
FINAL THOUGHTS ON TAKING CONTROL OF YOUR THIGHS
Maintaining an active lifestyle is crucial, and you don't want your thighs hindering your progress. Before starting these or any exercise routines, consult with your primary healthcare provider or a certified fitness instructor to determine the best approach for you. Incorporating these and other thigh-focused exercises into your daily regimen will be a decision you're unlikely to regret.
