September 28, 2016 | 5 minute read
Published in Active Meaningful Years
There is one constant when it comes to losing thigh fat, and that is to maintain a healthy diet and exercising. This is not just beneficial to your thighs, but to your overall health. The exercises described below will help you to shed that stubborn thigh fat, and keep you toned!
Before menopause, women tend to store fat in their thighs and hips – this was all do to evolution (thanks Darwin). Because women were cave-dwellers, fat storage helped them through drought and famine. During pregnancy, the body needs around 1,000 extra calories a day, so this fat storage was a way of making sure there was always nutrients for the baby. This evolutionary trait is why thigh fat is so difficult to get rid of. However, women are not the only ones who store fat in their thighs. Men also have this gene, so we wanted to break up the exercises into both male and female specific exercises. (See: Running for Weight Loss)
Seated Hand Push – Start by sitting on a stable chair. Place your feet firmly on the floor shoulder width apart. Knees bent at a 90-degree angle. Place your palms on the side of your knees. Push your knees out against your palms and press back with your hands. Hold for one minute and repeat.
Seated Leg raise – Sitting on your chair, feet on the ground shoulder width apart, knees bent 90-degrees. Place your hands on the side of your chair and lift and extend your right leg while you exhale. Hold for 30 seconds before lowering your leg and repeating the movement on the left side.
Seated Bridge – Sitting on your chair, feet on the ground shoulder width apart, knees bent 90-degrees. Place your hands on the side of the chair and lift your hips letting your palms and feet support your body weight. Lift your hips until your body looks like the shape of a bridge, hold, and slowly lower yourself back down.
Bridges – Lay down on a mat with your back flat, knees bent, and feet firmly placed on the ground. Place your arms by your side and raise your pelvis towards the ceiling. Make a 45 degree angle with your body. Flex your butt and thighs and count to 10. Lower yourself back onto the floor. Repeat this movement.
Back kick – Balance on one leg and raise your other leg slightly behind you. Keep your core tight. Bend forward as you gently kick your lifted leg back. Bend forward, keeping your body straight. You should feel the stretch in your hamstrings. Squeeze the muscles in your butt and reverse the move until you return to a standing position. Repeat this move with the opposite leg.
STAY HYDRATED when exercising. Doctors recommend drinking 64 ounces of water per day. Try your best to avoid sugary drinks as they can contain as much as 300 calories. However, tea is great! A good trick is to drink a glass of water or a cup of tea straight before you eat a meal. This will make your body feel like it is more full.
This one should go without saying. Want to lose fat? Eat better. Reduce your carbs without cutting them out completely, as your body still needs them for energy. However, too many carbs increases your sugar levels and can cause extra fat to sit in your body. Try eating high-protein meats, fish, leafy greens and cheeses. (See: Eating for Exercise and Recovery)
If you maintain a healthy diet and exercise regularly, you are on your way to getting the results you want. Good luck and #KeepGoing!