Do you ever look at your thighs and despair? Do they jiggle when you walk? Do you have saddle-bags or wobbly inner thighs that rub together?
Upper leg fat is a problem for many men and women. It can contribute to obesity, make our jeans fit funny, and keep us from ever pulling on a pair of shorts. It’s also a stubborn form of fat, and losing it can be a long and discouraging process.
But it doesn’t have to be. To get rid of upper leg fat one and for all, take this advice to heart.
Decrease Your Body Fat Percentage
Sadly, spot reduction is a fitness myth. Short of liposuction, which is an invasive an often temporary solution, there is no way to remove fat from one area of your body without removing it from the rest of your body.
To reduce the amount of fat in your upper thighs, you’ll need to reduce your overall body fat percentage. The old-fashioned way is still the best: Eat less, move more. Cardio and strength training will help you get thinner, firmer thighs (and everything else).
Do you know how much of your weight comes from fat, and how much comes from lean muscle? If not, you can use calipers or an electronic body fat calculator to find out. If you need assistance, talk to a nutritionist, personal trainer, or your health care provider.
Get at least an hour of aerobic exercise 3 – 5 times a week. Do 15 – 30 minutes of strength training every other day. You will start to see results fast, and the longer you stick with it, the slimmer your thighs will be.
Exercises that Target the Thighs
Our thighs are a large muscle group. Once you lose the extra padding around the upper thighs, you’ll want to have shapely muscles to show off. You can get those sculpted thighs by doing specific exercises that target the area.
Thigh exercises that don’t require extra equipment include squats, wall sits, and lunges. You can do these every other day until you reach muscle exhaustion (shaky legs). Walking or running up and down the stairs is another good way to tone your thighs.
Losing Leg Fat at the Gym
Most fitness centers have a variety of machines that are designed to tone the thighs. Leg presses and leg curls are good choices, as is any machine that requires you to climb steps or pedal.
For extra toning, look for machines that work the abductor muscles (outer thighs) as well as the adductor muscles (inner thighs). These machines look similar to the ThighMaster device, and they work beautifully.
Toning Your Thighs All Day Long
Of course, you don’t need a gym – or even a break from your normal routine – to get shapely thighs. You can actually tone your upper legs while you run errands, drive around, and even while you work at your desk.
While standing or sitting, clench your thighs and glutes as hard as you can. This is a popular way to tone and strengthen the backside, but it will also give your thighs a nice workout.
Walk longer distances than necessary by parking your car farther away from your destination. Or run errands on foot when you can. Take the stairs rather than the elevator or escalator. Every little bit helps.
There are even specific thigh-toning exercises you can do while you work. The ThighMaster and similar devices fit between your knees while you sit, so they are convenient to use anywhere.
You can also shop online for small exercise bikes that fit under your desk. Pedal while you work to lose upper leg fat fast!