The thigh muscles, the largest muscles
in the body, can bulk up from excess layers of fat or if you are lifting really
heavy weights. If you want to lose the bulk and slim down your thighs for a
shapely set of legs that fit better in your clothing, don't despair. Adopting a
regular cardiovascular routine and conditioning exercises and eating a healthy
diet can help you achieve your slimmest set of legs yet.
Pilates
Step 1
Incorporate pilates exercises into
your weekly exercise regimen. Pilates is a conditioning program that aims to
stretch and strengthen muscles as well as correct muscular imbalances. Pilates
exercises for the quadriceps can lengthen the muscles through stretching the
front of the thigh. Pilates also can slim down thighs that are constantly
contracting by training the hamstrings and gluteal muscles to fire in correct
sequence, which decreases the workload of the quads during exercises and
everyday activities. New York Pilates suggests doing pelvic tilts and lunges to
counteract a posterior pelvic tilt that causes the hip flexor muscles to
tighten excessively.
Step 2
Add more cardio to your exercise
regimen. Cardiovascular exercise increases the heart rate, which increases the
metabolic rate to burn more calories. It doesn't matter how toned your
quadricep muscles are if they have a layer of fat over them. Burn off extra fat
with moderate intensity exercise five times a week, aiming for 45-minute
sessions. Alternatively, do shorter sessions of approximately 30 minutes each
if you train at a higher intensity -- one at which you cannot carry on a
conversation, your heart is pumping and you have a good sweat going on.
Step 3
Decrease your caloric intake to lose
weight and slim down thighs. Weight loss occurs when the amount of calories
taken in is less than that which is burned off. In order to safely lose a pound
per week, you will need to cut caloric intake by 3,500 calories over the course
of a week, or approximately 500 calories per day. Aim to cut 250 to 300
calories per day by decreasing portion sizes and selecting nutrient-rich
veggies over high-sugar treats. Burn off the additional calories with daily
exercise, which includes your workouts as well as everyday activities such as
walking to work and taking stairs instead of elevators.
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