Many women long for cellulite-free, toned legs. And whether you embrace being "thick" and sexy or want to achieve a thigh-gap, tightened thighs can be a real struggle, especially since each woman's body is unique. It also doesn't help that fat deposits on women's hips and thighs more than anywhere else on the body. But if tightened thighs and toned legs are something you desire, Leonisa is here to teach you how to reach your goals so that you can look amazing in your workout leggings, swimsuits and mini-skirts. Learn how to tighten thighs for tone-looking legs so you can step out feeling sexy and confident.
Perform Daily Leg Exercises
The best way to tone muscle is to use low weight isometric exercises with high repetitions, using your own body weight as resistance. Once you're ready to build muscle, then you can add weight and use more advanced strength training exercises. But for now, you can tighten thighs with one of these more convenient methods. Put on your favorite sports bra and start exercising!
Squats target your thighs, as well as your legs, butt and abs. Place your feet shoulder-width apart and flex your legs until the thighs are at a 90-degree angle to the floor. Remember to keep your back straight and your bum back, standing again. Attempt 10-15 sets, repeating 20-50 times per set. For fast results to tone both inner and outer thighs, perform sumo squats. Taking a wider stance, sumo squats require you to squat lower, offering a deeper burn. Repeat sumo squats 30 times each day.
While they take more effort than squats, lunges can target and tighten thighs exceptionally well. With your hands on your hips and feet together, extend one leg forward and bend the other to enter a squatting position. Repeat as many as you can! However, one thing to note is that squats may be better suited for those with knee injuries or other issues.
To perform butterflies, sit on the ground with your legs bent so that your knees are parallel to your hips. Keeping your knees locked in position, move your legs up and down like a butterfly's wings. Repeat 50 times per leg.
Doing squats, lunges and butterflies are mainly used to tighten thighs and tone muscles. While the workout will reduce fat overall, it can't aim at one precise area. Instead, you need to use cardio workouts to burn fat evenly across your entire body. Try a few cardio exercises, such as jogging, dancing, yoga, Pilates or swimming, to burn fat and tighten thighs.
Go Beyond Your Workout
Building your thigh muscle is only one part of the equation. The other part is losing fat. And to do so, you need to burn off more fat than you consume. Here are some easy steps you can take to lose fat in the thighs.
Avoid Empty Calories
When it comes to losing weight and toning muscle, empty calories are not your friend. Instead of grabbing a handful of chips or pre-packaged foods, reach for fruits, vegetables and nuts. Keep nutritious snacks in your home, such as grapes, apples, almonds and berries.
Eat Complex Carbohydrates
Be more conscious of the types of carbs you consume. Instead of avoiding carbs entirely, fit more complex carbs into your diet to give you that boost of energy your body needs. Complex carbohydrates can be found in common foods such as brown rice, quinoa, sweet potatoes and whole wheat breads and pastas. Since complex carbs take longer to digest, you will feel fuller longer and have sustained energy. Try to aim for five to six servings of complex carbs per day.
Eat More Lean Proteins
While tightening your thighs and working out, reach for lean proteins like chicken, fish and nuts for meals and snacks. Strive for two to three servings per day.
It's essential to start your day off with breakfast and eat at least three to four times a day. Spread out your meals and make them smaller and healthier to kick in your metabolism. Even if you're super busy with work, avoid skipping lunch. Grab a snack if you feel hungry in the afternoon to avoid overeating for dinner in the evening.