Can you Shrink Thighs with Spot Reduction?
How to Shrink Thighs with Spot Reduction Workouts
Spot reduction is the idea that you can lose weight in a specific area of your body. This concept has been around for centuries, and it's been debunked many times. There are a few studies that show it may be possible to reduce fat in an area of your body if you do exercises that target that area, but it is not possible to spot reduce fat by doing standard exercise.
Why Do People Want to Reduce Thigh Size?
Some people want to reduce thigh size for fashion, while others want to reduce thigh size to improve their health.
There is a wide range of reasons that people wish to reduce the size of their thighs. Some want it for fashion purposes, whereas others are looking for a more serious and physical reasons.
Reducing thigh size can be done by losing fat, and in order to lose fat it can help to build up some muscle mass in the thigh area. This is the best way to ultimately lose thigh fat and shrink your thighs a little.
Which muscles are in the thighs and how can you tone them?
Toning the thighs is a great way to improve both your appearance and your health. When you tone your thighs, you'll be working out a variety of muscles including the hamstrings, quadriceps, glutes and more. You can tone these muscles in many ways such as doing squats, lunges, leg extensions or leg curls.
5 Steps for a Successful Spot Reduction Workout
Spot reduction is when you are trying to reduce fat in one specific area of the body.
1) Understand that while spot reduction does not work. You need to lose overall body fat in order to see results.
2) Reduce consumption of high calorie foods that are high in sugar and other simple sugars. These foods account for up to 70% of the calories you consume.
3) Take a 20-minute walk every day, which can burn up to 300 calories and lead to weight loss over time.
4) Replace dessert with fruits or vegetables such as apples, berries, carrots and broccoli.
5) Set realistic goals for weight loss and measure your progress with a measuring tape or scale instead of just going by what your clothes fit like or how tired you feel."
Workout for Spot Reduction in the Thighs
1. Start off with a warm-up, such as 15 min on the treadmill at a moderate intensity (5-6/10)
If you are an avid runner, this probably sounds like a breeze. But if you haven’t worked out in awhile, this can sound daunting.
BUT STICK WITH IT.
In many instances, people put off their workouts because of lack of motivation and confidence. They think they would rather take care of other things first before working out--but this is absolutely not the case. Working out first thing in the morning will give you the energy and alertness that will help with everything else.
2. Choose an exercise that targets your thighs such as squats or lunges
For squats with a weight, you hold a weight in front of your body and stand upright with your feet close together. You then bend your knees and squat down as though you are sitting back in a chair, keeping the weight next to your body and maintaining an upright posture.
This is one of the most popular exercises for targeting one's lower body muscles. It strengthens the quadriceps, hamstrings, glutes, and other muscles that support the pelvis. For those who are new to squats or are not very athletic, it is best to start out by holding light weights on each side of the body or wearing a weighted vest for extra resistance.
The squat is an effective exercise that targets many muscle groups in one go.
3. Perform 3 sets of 12 repetitions, then rest for 1 min between sets
Repeating the same exercise is a great way to get stronger and improve muscle tone. A set is a group of repetitions. For example, 8-10 reps of a bench press equals one set.
4. Remember to alternate exercises and work both legs equally
5. Finish off your workout with 10 minutes of jogging at an easy pace (4-5/10) or biking at moderate intensity (6-7/10)