Want to change your body condition for the better? Although we feel fit with the ideal body weight, shaping the body to look more muscular is not an easy thing. Try doing the following steps, if you want to have slim and muscular thighs. Because it is a large muscle, thighs are the most difficult part of the body to shape to look beautiful and toned. However, you can still get beautiful and strong thighs by taking the time to practice diligently.
Step
Method 1 of 3: Train Your Thigh Muscles at Home
Step 1. Perform a half-squat posture (squat)
The half-squat posture is great for toning and strengthening the inner thigh muscles. Start in a standing position with your feet shoulder-width apart and your knees bent 90°. Do this exercise near a wall so that you can rest your back and shoulders against the wall. After holding this position for 1 minute, rest for 30 seconds. Repeat this movement about 10 times every day.
Step 2. Do a squat jump
Start in a squatting position while straightening your back and looking straight ahead. Touch the floor with your fingers as much as you can, the lower the better. Jump up straight, keeping your core and upper body in a straight line. Do this movement as much as possible, then rest for a minute. Repeat this movement of the number of movements you just did. Try to do this exercise 3-4 times a week.
Step 3. Get into the habit of running
Running is very good for maintaining health and fitness. Apart from being a very beneficial cardiovascular exercise, running outdoors such as in the park or in a residential neighborhood can tone and make your thighs more muscular. This exercise will also reduce the fat in the thighs so they look firmer. Make running a good habit that you like because this exercise is very good for heart health, lungs, and even brain.
Be aware that running can stress your body, especially your knees and legs. Start running slowly on a slightly soft surface, if you can. If you want to run after a few years of not doing it, start running at a pace that suits your body condition for 10 minutes. Don't force yourself to feel like you're about to pass out because you'll give up and won't run anymore
Step 4. Do the leg raise exercise
This exercise can strengthen and tone the thighs. Start in a lying position on your back. Raise both legs until they are perpendicular to your body, then lower slowly. Do not use the help of hands so that your leg muscles are actively working. Repeat this movement about 20 times every day.
Step 5. Perform a knee bending motion while crossing one leg back (curtsy lunge) as if in a salute
The attacking position (lunge) is very good for strengthening the thigh muscles which are the target of this exercise. This movement starts from a standing position by spreading your feet wider than your hips and moving to a half-squat position with one leg. While straightening, cross one leg back and do a half-squat position as if in a salute. Repeat this movement with the other leg.
Method 2 of 3: Train Your Thigh Muscles at the Gym
Step 1. Perform a lunge while holding the barbell
This attacking move is great for building muscle and burning fat. Start in a standing position with your feet shoulder-width apart. Hold a 2-3 kg barbell, one in your left hand, one in your right. Step one leg forward while making sure that your thigh is parallel to the floor. Stay in this position for 10 seconds. Repeat this movement with the other leg and do about 20 movements every day. You can do this exercise at home if you have a barbell.
You can do this move without weights if training with a barbell is still too difficult
Step 2. Perform the exercise using the elliptical machine
When working out at the gym, use the elliptical machine for 60-90 minutes to strengthen and tone your thighs. This machine specifically trains the thigh muscles with better results than running because your movement is assisted by the machine.
Step 3. Join a pilates or kickboxing class at your local gym
By practicing in class, there are people who will support and keep you motivated so that you practice more diligently. Pilates exercises are very good for working the thigh muscles. Approach your Pilates instructor and explain your goals to him so that he can practice certain movements specific to the body part you want to work on.
Pilates and kickboxing are cardiovascular exercises that can burn fat, tone, and strengthen your thighs
Step 4. Use a leg press
This tool is rarely found at home, but is excellent for working out your thighs and buttocks. Sit on the leg press bench and choose a weight that is according to your ability. Don't get too excited about putting weight on half your body weight because it can add weight if it's too light. Put your feet on the weights while bending your knees 90°, then push! You will get good results from this exercise.
Step 5. Try swimming
Reducing overall body size is great for getting leaner looking muscles. Sometimes, this method is better than training certain muscles. Swimming is very beneficial because you can train your thighs and lose weight at the same time. Use this method if you want to lose 2-3 kg.
Method 3 of 3: Eating Healthy Food
Step 1. Eat a low-fat diet
The best way to shape the thighs is to reduce body fat. You can do this by exercising regularly and eating healthy foods. Eat vegetables and fruits. Choose whole grain cereals, instead of cereals that contain sugar. Small changes to your diet can have a huge impact on your body.
Step 2. Get rid of the habit of eating sweets
Candy can not spur your enthusiasm to practice. If you are a fan of sweets, try replacing candy with fruit.
Step 3. Drink lots of water
Drinking water will hydrate the body and cleanse the digestive tract. The hunger you experience all the time may simply be because you are dehydrated. Drinking lots of water will keep the body in good condition so that it can function properly and prevent overeating.
Step 4. Eat a high-protein diet
Consumption of protein, such as grilled chicken, cheese, and whole wheat bread, can help build muscle. Choose lean meats, such as fish and chicken, instead of steaks and hamburgers. Besides being low in protein, hamburgers are high in calories.
Step 5. Eat healthy carbohydrates
Brown rice, quinoa, and barley are better than French fries and ketchup. Instead of eating processed foods, choose whole grain breads and similar foods. Prioritize foods made from whole grains!
Step 6. Prepare your own food
Your body will be healthier if you can prepare your own food. Buy healthy ingredients so you can only eat healthy foods. Provide vegetables and others as mentioned earlier.
Tips
- Don't despair if your workout hasn't made a big difference in one week. Be patient. After some time, you can definitely enjoy the results!
- Do exercise regularly. Don't do certain moves every two weeks. Exercise will not work if it is done less than three times a week.
- Find a practice buddy. Having friends practicing with the same goal will be very helpful.
