Remember those days when you use to dress up in skirts and flaunt those beautiful long legs of yours.
Do you want to be back there flaunting your legs with no extra pound of flesh?
Do you want to shed those extra pounds of yours?
Well, we all have been there and we know how difficult it is to get rid of that stubborn flesh from certain parts and one such core area is around your thighs. When it comes to losing your thigh fat and tone up your legs we all are like AHHH!! There is no viable solution for that because apparently nothing seems to work.
But, that is absolutely not true. The reason you might not be able to get rid of Jiggly thighs is that you are not making the efforts in the right direction.
So, the first step towards losing fat is to restore all your hopes which have been faded over the period of time while making efforts without any considerable output.
Why were you not able to lose fat?
We will first inform you that your efforts might have been going in vain because of the wrong workout regime you were following.
But, now it is time to pull your socks up to get back on the track and put your body and mind through a right workout and diet regime to be able to get rid of Jiggly thighs.
The first mistake that most of us make is that we focus all our efforts on workout and keep on pushing ourselves as hard as we can. Still, we don’t see any prominent result. This happens because we entirely skip the dieting part.
The most essential step towards fat loss or weight loss per se is that we have to go for the right combination of workout and diet. To be more precise, it is 70% of the diet’s role and 30% of workout, which actually leads to fat loss.
Now, go back to the time when you were making efforts to lose fat. Were, you following your regime this way. We are pretty sure that you were not, otherwise, it is for sure that you would have seen results.
Now, that you have got the right combination it is time to embark upon that to lead you to a fat-free life and get rid of those fleshy thighs.
How to lose fat from core areas, Jiggly thighs in our case?
Another important revelation, here is that there is no such thing as core workout and it will not lead you to anywhere.
No matter, how hard you will keep on working your legs, it will result in nothing if you do not combine it with cardiovascular exercises.
This is because to lose fat from any part of the body, you have to reduce fat proportionately and cannot just work on core areas.
So, that means that while making efforts to get rid of jiggly thighs, you will end up toning your entire body. Good news! Isn’t it?
Now, let us start with the solutions to get rid of Jiggly thighs:
Step 1: Get set to put yourself through cardio
To lose fat, we have to basically tired ourselves and get sweaty, so anything which suits will work for you.
You do not necessarily need to go for strenuous exercising. But a consistent work out plan is undeniably critical for maintaining weight loss. As per medical reports, five hours of exercising in a week would be enough to keep you toned. That means 30-40 minutes for a day.
You can also divide your sessions and practice it twice a day.
Also, it does not specifically have to be exercising, any physical activity would be good for you.
Go for the activity of your choice:
- Yoga
- Aerobics or Zumba
- Cycling, jogging or an hour walk in the morning
This will lead to considerable and visible results very soon.
Be sure, you are actually tiring yourself and not just being present in the gym. Increase your speed rate on the treadmill with time, if you used to take walks in morning switch to a brisk walk or jogging. Get an indoor cycle, switch to stairs from lifts and so on.
All this would lead to a reduction in Body Mass Index and your eventual focus on core exercise for thigh areas would lead to some results.
Step 2: Intense workout
The intense workout is the new trend. Put yourself too hard and strenuous workout for a minute and then rest for 30 seconds. Repeat this for 5 sets and more with time.
The intense workout has been seen as a really good effort towards fat loss.
Step 3:Eating Habits- Keep them in check
Healthy Eating:
Now it’s time to go for planned eating. You can opt for any of the Diet plans– low calorie, well-balanced or so but make sure you stick to it. You should increase the protein intake in your diet that will help you lose considerably.
- Plan everyday diet for you, make sure you add a substantial amount of proteins to eat that not necessarily means animal proteins. You can also go for legumes and cereals
- Include starch in your diet, prepare yummy salads with leafy vegetables and have fruity beverages.
- Don’t dare to skip your breakfast
Stop Overeating:
A major issue that arises is because of our habit of overeating.
Reduce calorie intake of your body to up to 30%. Also, keep a count of calories intake. This will at least keep your brain conscious of the fact that when you need to pay attention.
Eat frequently:
Eat more often. This is one highly recommended Diet solution that keeps your weight in check.
People usually have three heavy meals a day. How would such a huge calorie intake go to help you?
It is better to break your meals and have them at intervals. This will keep your hunger in check and at the same time stimulate the metabolism in doing its job better.
Have a healthy and filling breakfast
Not that eating breakfast alone can keep your weight in check. But it is a scientifically proven fact that eating a substantial breakfast sets the tone for the rest of your day.
So, your breakfast essentially needs to have nutrients, minerals, and calcium to fuel you for the day.
- Have a glass of milk in the morning.
- Have crunchy nuts.
- Eggs would be a good start.
- Go grainy with wheat and oats.
- Yogurt and fruits.
Step 4: Ample Hydration
Drinking water does not directly help you lose weight. But it productively helps to stimulate your efforts towards it.
Wondering how..Let me explain:
Drinking water can help you burn calories faster which would be a great help in maintaining weight scale.
Keeping yourself hydrated can keep your appetite in check to an extent. This prevents you from overeating. At least 10 glasses of water a day would be a considerable help in keeping a check on your weight.
So, here we understand the essence of fluid intake in our weight control efforts.
Now, that we have got everything in place it is time to reveal the secret of toned up legs to you.
We are now going to give you the core workout exercises that will let you work on your thighs and will give you the legs which you always wanted to flaunt.
The ultimate cure for Jiggly Thighs:
Say goodbye to flabby thighs with these workouts. Put yourself through 30 days of resistance training and these workouts and you would see the difference for yourself.
Squats
Stand with your legs slightly apart. Now, keep your back straight and bend.
The position should be so, that your legs are bent parallel to ground.
However, you must not extend past the toes.
Now, stay in this position for 5 seconds and then get up.
This completes one rep. Do it for 15 repetitions of 3 sets and you are good to go. This not only works on your legs but also on belly fat.
Sumo Squats
- Stand with your feet apart and toes facing outside and to support the position you can even hold a huge ball in your hands.
- Now, what you have to do is squats like bend as low as you can and keep your back straight.
- Press the ball while you are completing one rep.
Now, do this for 15 times in a row and do three sets of the same.
Butt lifts
Lie on the floor facing the roof.
Now, bend your legs in a 90-degree angle. After, this lift the legs up pressing against the each other.
Hold this position for 5 seconds and then come down.
This completes one rep and at the beginning, considerable you need to do three sets of 15 reps each to burn the fat from inner thigh areas.
Side Scissor Kicks
- Lie on one side of your body with legs stretched out and over each other.
- Slightly lift your head up with the support of your left arm or right arm if on that position.
- Now, raise your right leg if you are lying on your left side and left leg if you are lying on your right side at an angle of 30 degrees.
- Now, lift the leg which was under the other leg and hold the position for three seconds.
- Now, one rep is complete and you can slowly return your legs to the ground.
This is a very effective exercise considerably on your core thigh areas. Keep on switching sides and on each side complete two sets of 10 reps each in the beginning.
Lunges
At first Stand with your feet together.
Now, if you are doing normal lunges then take a step forward with one leg and bend as low as you can and then get up.
This is one rep. Do it in sets of 3 with 15 reps each on both sides.
This workout burns fat from core areas of thighs.
If you want to work on inner thigh fat, then you can do this exercise in the form of side lunges.
Side Lunges
- For this, Take a large step with your right foot to the right side and lunge toward the floor.
- Make sure your knees do not extend past your feet as in toes. Try to keep your leg as straight as possible probably at 180-degree angle.
Then return to the start and this completes one rep. Do this for 15 repetitions in one set for each side if you are also doing lunges.
Rope skipping
Rope skipping is a very good exercise. It does not only work on thighs but lets you lose weight completely. However, they are especially effective for legs and hence thighs.
They are easy to do and can be done at home. This is one form of cardiovascular exercise which has legs as its core focus area.
Swimming
Swimming is an exceptionally good exercise for legs. The task of holding breath inside water lets you do cardiovascular workout and the swimming with rapid leg movement leads you to work on thigh areas.
The kicking motion is a great tone up exercise for legs. In fact, you can do other leg exercises inside water too. The water provides natural resistance but keeps you chill at the same time which lets you exercise for more time.
Tips and Warnings
- If you want long-term effects, then do not make instant changes, which your body might not even be able to take. Make small and gradual changes and keep on increasing the intensity of workout with time.
- Once you start with one type of workout, the body gets used to it and stop showing results. So, it is advisable to keep on changing your workout process every four weeks.
- Seek the advice of a professional trainer and a dietician at initial stages of workout to have a more responsible effort.
Initially, you will develop cramps and your legs will sore but at this stage do not stop but reduce the intensity of resistance training