Almost every woman has her problem areas – a real classic among them are the legs and especially the thighs. But how can I specifically lose weight on the thighs and lose the superfluous fat? Quite simply, the question can not be answered because the fat distribution of our body is genetically determined. The anatomy of our body also plays a crucial role. But that does not mean that we have to put our heads in the sand right away – with the right nutrition and effective sports exercises, there’s nothing standing in the way of the dream legs.
Take off with sports on the thighs
If you want to lose fat on the thighs and are otherwise satisfied with the rest of your body, you can do without a strict diet . With a good mix of endurance sports and weight training, we can build our muscle tissue on the thighs while losing fat. In order to get the fat burning going, cardio training should be on the training schedule two to three times a week. The body needs about 30 minutes to warm up before the fat burning really starts. It is entirely up to you what kind of endurance training you do. Those who like to do sports outdoors in the nature, can directly train the muscles of the thighs while jogging or walking. In the gym, you can choose from various course formats such as Fatburner, Zumba or the classic belly-legs-butt, as well as training on the stepper, crosstrainer or treadmill to convert excess fat into muscle. In addition, a targeted strength training of the legs should be made to promote the muscle growth of the thighs.
5 exercises to lose fat on the thighs
- Squats: the classic leg exercise
They are in almost every workout and actually everyone has done it before: squats also known as squats. Squats train both the thighs and the buttocks and provide plenty of soreness in the right execution.
Version: Hip width or slightly wider. The tiptoes point forward, the stomach is tight and the back is straight. Now bend your knees and push Po backwards. Make sure your back stays straight and your knees are not over your toes. The arms can be stretched forward or held together for starters in front of the upper body. Here are three sets of 15 repetitions.
- Weighing scales: perfect balance with balance
The stand scales are a real insider tip to build muscle on the thighs and lose fat.
Execution: Tense the stomach and shift the weight to one leg. At the same time, remove the other leg from the floor, bring it to the level of the hips and bring it forward with your upper body. The arms are stretched in length. Hold this position for 15 seconds and then switch to the other leg.
- Lounges: Slacken the lunge on the thighs
. Execute : Adjust the hip width and take a big step forward with one foot. Spread the weight evenly over both legs and bend the front leg. Bring the back leg just over the floor and hold it for 15 to 20 seconds or, as with the squats, stand up and down again.
- Thigh Lift: Two variants and double effect
With these two exercises, women train both the inner and outer thighs.
Version 1: Lateral position, with the pelvis straight upright. Lay down upper body or support it on forearm. Stretch both legs, lift the upper leg and lower it again.
Version 2: Also bring to the side position and put the upper leg in front in front of the lower leg. Stay in line and now bring the lower leg up and bring it back to the ground. Again, 15 to 20 repetitions in three sentences are suitable.
- Beckenlift: Great exercise for tight thighs and a firm bottom.
Execution: Lay on your back and put your feet hip-width. Now release the pelvis from the ground and bring it up as far as possible. Repeat this process 15 to 20 times