How To Lose Thigh Fat, Intense Inner & Outer Thigh Workout

How To Lose Thigh Fat, Intense Inner & Outer Thigh Workout

Are you ready to work those thighs? Well, lets get something out of the way first: The idea of spot-reducing, or losing fat from specific parts of your body, is a myth. So there’s nothing you can do to spot-reduce fat on your thighs or legs in general, because losing fat happens all over as you lose weight, and you don't have control over where or when it happens first.

A new outlook on your meals and and active lifestyle can help people lose the excess thigh fat and lower the risk of the problems associated with it. 

Get started on a simple nutrition plan for FREE right here! 

How long does it take to tone up thighs

You can reduce your overall body fat by eating healthy and exercising, but your body doesn’t know where it’s burning fat.  Wherever there’s fat on your body, it will come off. And we all have fat all over our gorgeous bodies. For women, our fat tends to accumulate in the thigh area more than for men, so losing fat (in general) comes down to creating a nutrition plan and workout to be effective. As you lose fat, you can strengthen and shape your body and build muscle in a particular area you desire via exercise. I know, not exactly what you want to hear (no shortcuts, sorry, NOT sorry!).

How to make your thighs thinner quickly?

There are a few steps you can take to reduce bloat and inflammation and tone your legs while losing weight all over. 

1. Maintain a healthy diet with all the great recipes and daily workouts on the BTES App. This kind of mindset will not only help you lose thigh fat but is also beneficial to your overall health. Here are some steps you can follow to help you get started to lose the unwanted fat from your thighs. The exercises described will also help you tone and get that smoother appearance for your thighs that you are after.

2. Watch your salt intake.  Salt makes your body retain excess water, and that causes bloat that can affect your whole body, hips and thighs included.  

3. Add more electrolytes into your diet.  You’ve seen them in sports drinks, but electrolytes like calcium, magnesium, and potassium are plentiful in many healthy foods that might already be in your diet.  The more electrolytes that you have, the less salt your body will retain, it helps to keep the fluid balance stable, so your body flushes out water retention. 

4. Cut back on carbs.  When your body transforms carbs into glycogen, they're stored along with water in your liver and muscle. That means the more carbs you eat, the more water your body stores. 

Check out my 5 day better you program and we can set you up with a meal plan and my favorite electrolytes! 

 

How to work out your thighs and calves?

What we are doing in today's workout:

Top Leg Over Bottom Leg Lifts (L+R) Lie down on your right side on a mat or the floor. Your body should be in a straight line with your legs extended and feet stacked on top of each other.  Place your arm straight on the floor under your head or bend your elbow and cradle your head for support. Place your left hand out front for extra support or let it rest on your leg or hip. As you exhale, gently raise your left leg off the lower leg and cross over. Stop raising your leg when you feel the muscles flex in your lower back or obliques.  Inhale and lower the leg back down to meet the right leg. Stack your feet again.  Repeat then switch to the other side.

Sumo Squat Touch Ground, Lift Heels:  Begin with your feet slightly wider than shoulders-width apart, toes pointed outward. Lift your left heel. With control, sit your hips back as you lower your butt toward the floor, keeping your knees behind your toes and bracing your core to help you balance. Then touch the ground lift your heels and repeat. 

Side Lunge Pulse (L+R):  Start by standing tall with your feet parallel and shoulder-width apart. Your back should be straight and your weight on your heels. Take a big step to the side and, ensuring you keep your torso as upright as possible, lower until the knee of your leading leg is bent at around 90°, keeping your trailing leg straight.

Wide Deadlifts: Stand with your weights in front of you right in front of your feet. Stand with your feet hip-width apart. Bend your knees and hinge your hips back to squat down and pick up the weight. Keep your chest lifted, spine elongated, shoulders pressing down and abdominals engaged.  Come to a standing position by straightening your knees and moving your hips forward. Keep your palms turned in toward your body and rest the weights alongside your thighs. Activate your abs constantly throughout the deadlift to protect your lower back. Bend your knees to squat down again. 

Front 45 Leg Swing (L+R): Stand tall with feet shoulder-width apart. Hold your  right leg out and swing left leg forward to a 45 degree angle, then back. Repeat

Bridge Knee In & Outs: Lie down and get into full hip extension at the top of a glute bridge. Drive the knees out from the hips, focus on externally rotating the femur. Keep pressure in the heels, but feet flat. Try to keep the hips in full extension as the knees rotate out

You are going to love this "How To Lose Thigh Fat, Intense Inner & Outer Thigh Workout". Get the 10 minute version on Youtube and the full 28 minute with warm up and cool down on the BTES app!

 

Leave your comments below, let me know what workouts you want to see next!

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Love,

Rebecca

xoxo

 

 




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