If you do not know how to do it, we are here to help you. In this article, we discase how to reduce thigh fat at home.
First, let’s go to the root of this problem.
Why does fat accumulate in the thighs?
Mostly, fat is deposited in the thighs because of female hormones. If you have an abnormal menstrual cycle or uncomfortable bleeding, it’s probably because estrogen or progesterone is a byproduct or overproduced. These hormones are produced in the ovaries and fat cells accumulate in case of an imbalance of hormonal levels.
The thin thigh test
How do you know if you have more fat in your thighs? Simple! Take a test at home. Here’s how you can do it:
Pinch your thighs. If you can catch a good amount of tissue, it means that your thigh muscles are covered with too much fat.
how to slim your thighs in 2 weeks
Not satisfied with the image that your mirror sends you each morning, you are desperately looking for how to lose the inner thighs quickly. Fortunately, the thighs that touch are not inevitable. There are different methods to dislodge the fat present on your adductors, the internal muscles of your thighs, and strengthen the inner thighs.
Treat your diet to lose thigh fat
Losing the inner thighs quickly already returns to losing weight on the whole body. For this, you must banish foods high in fat, sugar or salt. Needless to say that sodas, fast food or pizza are to be limited as much as possible.
Conversely, eat without moderation fruits and vegetables, lean white meats or milk products low in fatty acids, allies thinness par excellence. Finally, drink water in large quantities, 1.5 liter minimum per day. In addition to hydrating you, it will avoid small cravings during the day.
lose thigh fat fast exercises: a case of sports
Forget the miracle that will make you lose thighs as if by magic and go put on your trainers! The regular practice of sport is the only method, in addition to a healthy diet, which will allow you to lose fat and muscle inner thighs.
For this, it is better to favor sports aimed at working the lower body, such as walking, jogging or cycling. These will help you to strengthen the inner thighs smoothly while mobilizing your entire body.
reduce thigh fat quickly requires targeted exercises, from which we deliver all the keys. Practiced daily, these aim at a deep work of the adductors, in order to dislodge the bad fat and that you find a silhouette of a girl.
Side slits
The exercise of the side slits is particularly effective to refine her thighs. To practice them, put yourself in a standing position. Keep your back straight and move one of your legs as if you are taking a big step, about 90 ° apart from the other leg. Then bend the knee of the front leg. Descend until the knee of the back leg is a few inches from the ground, then slowly go up keeping your thighs contracted. Chain one leg and then the other.
To strengthen the inner thighs, we advise you to perform 4 sets of 10 slots on each side to start. To make this exercise harder, you can speed up the pace by making the slots by jumping, one side then the other, making 3 sets of 30 seconds each.
The sumo squats
Sumo squats, also known as open squats, are perfect for strengthening the inside of the thighs. They are also used to work the glutes. For this, stand up, spread your legs so that they are further apart than your shoulders to maximize the effects. Turn your feet outward then bend your legs, and go up quickly.
So do 3 sets of 30 moves. Once comfortable in this exercise, nothing prevents you to increase the rate and the number of movements made by series.
The butterfly
When sitting in a sitting position, do not believe that the butterfly exercise is no less effective. To do this, bend your legs so that your heels touch and get as close. Beat your legs, as if they were butterfly wings, bringing your knees close to the ground with each beat. To maximize the work of the adductors and lose the inside of the thighs quickly, proceed to 2 sets of 1 minute each several times a week
The scissors
We do not talk about school material, but an exercise designed to refine his thighs. The scissors consist of lying down, the arms positioned along the body, and lifting the legs stretched at 90 ° while crossing them by repetition. Perform sets of 50 reps, giving you a hydration break between each set.
Lateral beats
Perhaps the privileged exercise to say goodbye to the thighs that touch, beats are made in a lying position. On the right side, lean on your arm, placing your left hand in front of you. Pass your left leg over your right leg, put your foot down, then slowly raise and lower your right leg. Do this in 3 sets of 15 moves, before changing sides.
Leg Up
- Lie on the floor facing the ceiling.
- Keep your palms on the ground side and relax.
- Lift both legs about 30 degrees off the ground.
- Hold the position for about five seconds. Slowly bring your legs back to the ground.
- Repeat this 10 times.
Stretching of the legs
This stretching exercise will ensure good blood circulation. You can feel it as soon as you do at least three sets.
- Spread your legs slowly as far as you can.
- Now, inhale as you lean to the right to touch the toes of the right foot with both hands.
- Try to touch your knees with your head. Relax and hold for 5 seconds.
- Lift your head slowly and bring your hands to each side of the pelvis. Exhale while doing it.
- Do this for the left side.
- Repeat this 10 times.
Bicycle:
An effective way to lose fat in the thighs. Aerial cycling also takes care of your pelvic and knee joints.
- Lie on your back and face the ceiling.
- Raise your legs up to 90 degrees.
- Start moving your legs as if you are pedaling forward.
- Do this for 1 minute, then slowly rest your legs and relax.
- Move your legs up to 90 degrees and begin aerial cycling in the backward direction for 1 minute.
- Repeat the whole 5 times.
Fuentes
Slots are the perfect inner thigh fat workout. They also take care of the gluteal muscles and help you lose a few extra pounds.
- Stand straight with your feet about 3 centimeters.
- Hold lightweights.
- Take a step forward with your right leg and bend your left leg to arrive at a “proposition” position.
- Do this with the left leg.
- Repeat the set 10 times.
Trace the alphabets
- Lie on your back and face the ceiling.
- Lift your right leg and start tracing A to Z with.
- Do this with your left leg too.
- Breathe and relax between the two.
