When it comes to problem areas, the thighs come first for many women. How to reduce thigh fat But don’t worry, there are some exercises and tricks on how to lose leg fat quickly.
1. COFFEE
Good news for all coffee drinkers: The results of a study in the American Journal of Clinical Nutrition showed that obese participants who drink coffee regularly have a better metabolism and thus lose more weight than those who do not consume caffeine. The coffee should, of course, be unsweetened and preferably drunk without milk.
2. CALF EXERCISES
In front of the mirror while brushing your teeth, waiting for the train, or cooking: incorporate light exercises for the lower legs into your everyday life. Press up on your toes and rock back again. Repeat twenty times.
3. SQUATS
Get in the habit of doing squats every day, and you will notice your thighs tighten, and you get more leg strength. This trains not only the thighs and calves but also the bottom. A German study in the journal “Sports Medicine” also found that squats strengthen the knees and provide lasting protection for the joints.
4. LEG PRESS
While you may have avoided it in the gym up to now, you should now integrate the leg press into your fitness program. The training helps to train the hamstrings, buttocks, and calves and boosts the metabolism. It doesn’t take a lot of weight to do that. Experts say that lightweight is just as effective.
5. LUNGE STEPS
So-called “lunges” are exhausting but also very effective. They work the muscles in the legs, buttocks, and even the hips. Lunges also relax the tendons in the legs. To do this, take a significant step forward with your right leg and place your left knee on the floor. Stand up and switch sides. Repeat ten times.
6. GO FOR A WALK
Get in the habit of doing things on foot. Researchers at the London School of Economics found that people who regularly ran briskly had a lower BMI than those who did not exercise as often. For example, on the way to work, get off one station earlier and walk the rest of the way.
7. MORE CALCIUM How to reduce thigh fat
The mineral is not only good for the bones but also crucial for building muscle. Namely, it promotes muscle contractions, which ensure that the muscles grow.
8. CITRUS FRUITS How to reduce thigh fat
Instead of a protein bar, next time you eat citrus fruits after exercising. For example, in the form of a fresh smoothie. Lemons, limes, or oranges stimulate fat burning, and the vitamin C they contain has an additional anti-inflammatory effect.
9. SHORT INTENSIVE TRAINING
For a study in the “Journal of Obesity,” researchers found that short, intense exercise units are more effective than long endurance training. How to reduce thigh fat From now on, you should do short 20-minute training sessions (e.g., sprints) regularly (every two days) instead of going to the gym for more extended periods.
LOSE FAT ON YOUR THIGHS & KNEES How to reduce thigh fat
JOG How to reduce thigh fat
Even with special muscle exercises, endurance sports should not be avoided. You can train your thighs and knees specifically through training units such as leg raises or squats, but the whole thing is of no use if you do not do regular endurance sports. How to reduce thigh fat It is advisable to go jogging at least twice a week. Half an hour is usually enough – you will see that the more often you go for a run, the easier it is for you to cover long distances in a shorter time.
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