How can the fat in my thighs be toned better?

Question

my upper thighs seem to not want to tone, no matter how much excercise i do. im 119 pounds and 5'3 1/2 inches. does this mean i need to lose weight to make them look thinner, because the excercise certainly isnt working?

Answer 1

Squats work on the hamstrings and quads but doesn't do much for abductor (outer thigh muscles) and adductors (inner thigh muscles). An easy way to tighten them is by doing side leg raises. Try laying on the floor on your side. Keep your hips stacked one above the other. You can lay flat, or rest on your elbow. Keep your bottom leg slightly bent and your top leg relaxed. Do 16 reps of each: Raise you top leg up and down. Then half way up, all the way up, half way down, and down. Up, to the front, return and down. Up, to the back, return and down. Bring your top leg forward so it can support you while you raise the bottom leg. Do 16 reps: Bottom leg up and down. Bottom leg up on a count of 3 and down on a 3 count. Lift, bring it forward, return and down. Lift it towards the back return and down. It only takes a few minutes. You can easily add it to whatever other workout you do. Try it once. You'll feel some muscles you didn't know you had. They'll take a lot of the looseness out of your inner and outer thighs and give them an all around tighter look. Those exercises are also great for your pelvic floor. Nothing like a nice, tight, pelvic floor.

Answer 2

Squats, squats and extra squats. Take 2 dumbbells (10 lbs or 15 lbs). maintain one in each and every hand at your facets. Keep ft approximately shoulderwidth aside and squat down as when you have been approximately to sit down in a chair in the back of you after which stand again up once more. Try to preserve your ft flat at the flooring as you do that transfer. You must do four-five units of 25. Another versions is to do the identical motion however maintain a dumbbell infront of you. This pastime hits your whole thigh and your butt. You are utilizing the most important muscle tissue for your frame so this is a well calorie burner too.

Answer 3

OK. let's separate apples from oranges.

First, total body weight isn't enough information to gauge your question. You can take two people of the same age, gender, weight, and height and have two entirely different fitness proportions. Bone mass, muscle density, and body fat percentage is what is going to make the difference. Whoa! How do you figure this out, you might ask. Simple: Go to a fitness center or your doctor and have your body fat percentage checked.

Second, not all exercises are created equal. I don't know what kind of exercise you are doing to burn this excess fat from your thighs. Perhaps you are doing the wrong thing. Perhaps it's the wrong intensity. Perhaps it's the wrong duration. I'll come back to this.

Third, not a word mentioned about your diet. Nutrition is absolutely critical to any kind of fitness plan. It's probably the most important part. The reason is because you can exercise all damn day. If your calorie consumption still exceeds your calorie burn rate, you aren't going to burn an ounce of fat.

With that said, let's revisit nutrition and exercise. Forgive me if you already know all (or part) of this stuff, but I'm going to assume you need the full lesson so as not to cheat you of any valuable information you may not know.

Don't stress out so much about counting calories.

The secret is acknowledging the true purpose of food as fuel rather than entertainment. Focus on protein, fats, and carbohydrates and learn about each of them. A little bit of research online will teach you a lot. Remember, don't diet; change your eating lifestyle. Doing so will change your life for the better. For the exercise, consider it a priority to include it into your routine.

Anyway, if you want it simple, here it is in ten steps:
1. protein is good...eat plenty (about 30% of your caloric intake)
2. fats are good and bad...know the difference
3. saturated and trans fats are the bad ones - limit these
4. poly- and mono-unsaturated fats are good - don't be afraid of them
5. carbohydrates are good and bad...know the difference
6. fibers and complex carbs are the good ones - eat these (about 40% of your caloric intake)
7. sugars and simple carbs are the bad ones - limit these, particularly late in the day (stay away from sodas and chips!)
8. drink water - lots and lots and lots of water. It's the only drink you need. Anything else is either wasted or simply bad for you
9. Eat 4-6 "meals" a day to boost your metabolism.
10. A meal is defined as a portion of a low-fat, protein rich entree, a portion of veggies for vits/mins, and a portion of complex carbs. (You can get these combined as a health shake)

To burn fat, the key is aerobic exercise. This is defined as any exercise that elevates and sustains your heart rate to about 70-80% of your maximum heart rate. Sustaining it beyond 20 minutes is going to get you into that fat burning zone. Then, the longer you go, the more you burn. Other exercises (anaerobic), such as calisthenics or strength training (weights) are going to improve your muscular strength and endurance. This is what does the "toning" that people talk about. NOTE: To debunk myth, Yoga and Pilates, while great for flexibility, core strength, and physical therapy are not great for fat loss or muscle toning.

Here's a simplistic plan that anyone should be able to follow:
1. 4-6 hours per week
2. 45-90 min each day you exercise
3. do aerobic exercise (20-40 min) every day you exercise
4. work abdominals every day you exercise (between sets makes it easy)
5. do chest and triceps exercises on one day
6. do back and biceps exercises on a different day
7. do legs and shoulder exercises on a different day
8. do your exercises in sets (i.e. 3 times with 6-12 repetitions each)
9. keep a record of what you do to measure progress.
10. when your progress stalls (called "plateau"), switch up your routine.

Answer 4

It doesn't mean you need to lose weight; it means you need to lose fat and build muscle. You have probably achieved what is known as being "skinny fat". If your workout has been cardio based with little or no resistance training; then your body has been burning muscle instead of adipose fat. A mixture of strength training along with 20-30 minutes of cardio 3-4 times a week; and 1-2 days of strictly cardio 40-60 minutes would show you results quickly. If you did one day of strength training each week; you would alternate your compound movements on leg days and combined them with an isolation movement. Week 1 - do 4-6 sets of squats - Week 2 - do 4-6 sets of lunges - Week 3- do 4-6 sets of Romanian Deadlift - Combined them with 3 sets of an isolation movement and you're on your way to showing off your legs instead of hiding them. You wouldn't have to lift heavy; but make sure your getting a good "pump" and your heart rate stays elevated to burn extra calories. Build the muscle, and burn the fat.

Answer 5

You should do butt,hips and thinghs excercise.As a women your fats are at the lower mans upper so your not the only women working really hard.Well even if you lose weight your thighs would still be the same so do a lot of thigh squeezing.

Answer 6

Squats with dumbbells. :) Easy exercise. Also, walk/run. That will tone you up really fast.

Answer 7

Do lunges. the web site below will demonstrate!

Answer 8

squats the wider the better and you can do it anywhere at anytime