The body needs fat to protect certain organs, but people tend to accumulate it more and thus disturb the proper function of the body. Because of that we need to find a way how to burn fat and protect the body from the excess fat.
The accumulation of fat depends on the person as some store it in the stomach area, some on the thighs or in some other body parts. More specifically women are more affected by more fat in their hips, lower abdomen and thighs. Thankfully, there are exercises that target this specific body area and allow quick removal of this stubborn fat. In this article we shall present you exercises that will provide you with the ideal shape of your legs.
7 Effective Exercises for Firm and Toned Thighs
Leg fat is comprised of two types of fat cells:
- Subcutaneous fat, commonly present in the thighs and located just under the skin.
- Intramuscular fat, where the fat is dispersed in the muscle itself.
The subcutaneous fat is more frequent on the legs and that can make you prone to some long-term health issues; however the most critical fat for the body is for sure the abdominal fat.
Dieting does not target a specific body part, but only exercising can achieve that. Bear in mind that while following these exercises you need to follow a healthy and balanced diet.
Genes commonly influence where are fat will be mostly stored and for many people these bulges are very embarrassing. If your body is more prone to storing fat on your legs, all you need to do is to follow these exercises.
These are the exercises that can help you in the burning of the fat inside the legs:
- The sumo cup
Take a standing position and spread your feet further than shoulders width length. Then put them at an angle of around 45 degrees. Perform a squat and go back to your initial position. Do 20 repetitions.
Just like the performance of squats, the slots are also the ideal exercise for toned thighs and nicely shaped buttocks. Take a standing position with your back straight and then position your legs at the width of a pool. Put your hands on your hips and take a step forward with one foot. Next, bend both your legs till the knee of the left-back leg touches the floor. Straight up your body by bringing the foot forward and then go back to your initial position. Perform the same movement with the other leg as well. Do 3 sets of 12 to 15 repetitions.
- Jumping squats
Jumping squat combines a squat and a vertical jump. Here it is how to do it: take a standing position with your feet at shoulders’ width apart. Then, inhale by pushing your pelvis backwards, flex your thighs and jump as far as possible. However, make sure to cushion the shock as much as you can. Do this movement 20 times.
- Jumping jacks
Take a standing position and then jump by spreading your feet and elevating your arms above your head. Make certain to keep a straight back and then and jump back to the starting posture with your arms around the body and feet together. Perform these jumps 10 times.
Take a plank position by putting your hands flat on the floor with your legs extended. Your body needs to be in parallel line with the floor. Go back in the bent position by throwing your feet forward, and jump with your feet together. This movement needs plenty of energy and strength, but it is very effective. Perform 10 to 20 repetitions.
Perform this movement by standing on all fours by keeping your hands on the floor and having your arms aligned with the shoulders. Maintain a straight back and start contracting your abdominal muscles as if trying to fix a point in front of you. Push the leg back meanwhile squeezing the buttocks. Go back to the initial position and perform the same movement with the other leg as well. Do 10 to 15 repetitions on each leg.
- Double lift of the legs in lateral position
Take a lying position on your side and position your head and neck on your lower arm. Stack your feet together and elevate both legs as high as you can. Keep this position for around 2 seconds, and then go back to your initial position. Repeat it 15 times on each side.