Thick, heavy legs significantly impact a woman's physical appearance. This is partly related to genetics. If most members of your family have thick, heavy legs, you are also very likely to have bulky thighs. Exercise physiologists have found that lower body fat, specifically fat accumulated in the hips and thighs, can be particularly difficult to eliminate. While fat cells in other parts of the body can easily increase or decrease, lower body fat cannot.
There are ways to slim down your thighs, and they're not complicated. With persistence, it's entirely possible. Here are three methods recommended by experts after long-term research to target thick thighs:
There are many types of exercise, but if your goal is to get thick, fat thighs, you'd be better off choosing an exercise that primarily works your legs. Activating large muscle groups, such as the thigh and gluteal muscles, will increase your overall calorie burn.
The best exercises for strengthening your thigh and gluteal muscles are walking, cycling (including indoor exercise bikes), cross-country skiing, and climbing stairs.
Experts believe that running can burn fat, but for people with thick legs and large hips, running may be strenuous and uncomfortable, making it difficult to continue. Therefore, combining walking and running is a good approach. This involves primarily walking, interspersed with short runs of one or two hundred meters each. Once this becomes a habit, the running time can be gradually increased.
Swimming is a popular fitness activity. Experts believe that if you want to exercise your legs in a swimming pool, you can run in the shallow end or wear a life jacket and perform running motions in the deep end. The water resistance makes leg movements more strenuous, but without the significant impact of running on land, making it a good way to reduce fat in the legs and hips.
How much exercise is enough to slim your thighs? If you have good cardiovascular health, you should exercise for 20 minutes every day. If you want to burn more fat and make your thighs more shapely, it's best to exercise twice a day, morning and evening, for 20 to 30 minutes each time. In addition, you can consider activities like gardening.
The intensity of exercise should be kept at a low to moderate level—no more than 60% of your maximum capacity. Maintaining this level of intensity will burn more fat. The duration of exercise is more important than its intensity. To lose fat, walking for an hour is equivalent to running for 20 minutes.
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