How to remove excess fat from thighs in a week: the most effective exercises

Causes of excess fat on the inner thigh

Fat formation on the inner and outer thighs can occur at any age. And to understand how to quickly remove fat in this area, you need to know the reasons for its formation. The most common reasons:

• Hormonal imbalances associated with puberty.

Hormonal imbalances, which sometimes occur during adolescence, can cause fatty thighs.
In adolescents, sex hormones begin to signal the body to store additional energy (fat) in case of a future pregnancy. Fat reserves can be deposited in different parts of the body, but most often this occurs on the hips.

• Pregnancy.

At this moment, the body stores energy, which should help feed the child. Fat reserves after pregnancy are formed both during lactation and after its end.

• Cell receptors.

Adrenergic receptors are responsible for fat deposits in the body. Beta receptors contribute to fat reduction, and alpha receptors contribute to its accumulation. Depending on the number of alpha receptors in the thigh area, fat accumulation will occur. In men, usually their number is minimal in the hips, but in women it is the opposite.

• Excess weight.

Sometimes even 1-2 extra kilograms of body weight play a significant role in the formation of fat on the hips. It depends on the woman’s specific body type. This happens more often if the figure is “pear-shaped”.

• Passive lifestyle.

Women who work in offices or other jobs with a low level of mobility suffer most from fullness in their hips. During sedentary work, the thigh muscles lose tone, which leads to fat deposits in this area.

There are also other reasons, for example, those associated with illness or taking medications that lead to a hormonal surge. This is also reflected in the increase in body fat.

Read the popular article on the site: Dates - benefits, nutritional value, calorie content.

A set of exercises for thighs and buttocks

The complex for thighs and buttocks is aimed primarily at reducing volume and burning fat in problem areas.

It can also be done every other day if an unprepared person starts training.

httpv://www.youtube.com/watch?v=embed/dtgLhacSVq0

First day

After warming up, you need to perform each exercise for the thighs and buttocks. 10-20 repetitions are expected, if only one side is involved in the work process, then after performing the required number of movements for the hips, the same exercise is done, but on the other side. The list roughly consists of:

• Lunges with dumbbells to the sides. First do it on one leg/side, then on the other. When performing this movement for thighs, remember that the lateral movement trains the hips more.
• Squats. Performed with or without weights, depending on physical fitness. This is an effective exercise for the muscles of the thighs and buttocks. You just need to remember a few rules: your heels do not come off the floor during a squat, your knees do not protrude beyond the tips of your toes, your back is straight, your thighs should be parallel to the floor in a maximum squat.
• Swing your legs to the sides. You need to get on your knees. From this position, lift the prescribed number of times, first one leg, then the other. Try to keep your back straight and maintain balance. You can do swings to the sides and while lying down, lying on one side, perform the exercise, and then on the other and according to the same pattern. But you need to monitor your balance, as well as the position of your body so that it is located on the same line.
• Back swings are performed in the “standing on your elbows and knees” position, that is, the emphasis is on all limbs. The higher the leg rises, the greater the load on the hips and buttocks.
• Plie. Feet shoulder width apart. When squatting, the knees move as far apart as possible. Do not lift your heels off the floor. Do squats using the thigh muscles. This exercise is also useful for thighs because it does not give volume, but only creates relief and makes them thinner.

After such a workout, the ideal end to exercises for losing weight on your thighs would be a light jog or other cardio workout for 30 minutes. It is worth noting that any workout should end with a cool-down - that is, stretching, which will help relax the muscles and create relief in the future without building up large volumes.

Second day

The second day should begin with exercises (after warming up) such as:

• Forward lunges with or without dumbbells. If you do it without dumbbells, then you should speed up the rhythm of execution, but without losing quality. Hands on the belt, legs slightly narrower than shoulder width. Lunge forward on one leg. The knee that bends should be at a perpendicular angle, while the other knee should be almost close to the floor. This exercise is most effective for slimming your thighs.
• Back lunges. Performed as the first option, but in the opposite direction. At the same time, the back of the thighs and buttocks are more involved in the work. They are also performed intensively.
• Move your legs to the sides. Standing with your feet shoulder-width apart, use your thigh muscles to move your leg to the side as high as possible (as far as your physical fitness allows). Then smoothly return it to its place, but do not place it on the floor, maintaining tension. After completing the prescribed number of times, change sides.
• Leg lift. Lying on your back, you need to start raising your legs. This exercise for losing weight on your thighs will also help you use your abdominal muscles. If you lie on your stomach, you will get a great workout for your buttocks and the back of your thighs. You just need to remember that you can’t put your feet completely on the floor after each repetition.
• Calf raise from an elevated position. As a platform, you can use a thick book, a board or any other surface 7-10 cm high. stand with your toes on it and then begin to rise on your toes. Then return to the starting position, but do not touch the floor with your heels.

Following the principle of the previous day, finish your cardio workout, for example, by jumping rope, and then stretching.

The third day

The third day is considered the most difficult in terms of stress. Exercises for losing weight on thighs are quite difficult and require not only the number of repetitions, but also perfect execution. After warming up, start doing:

• Jumping rope;
• Squats with dumbbells, intense without dumbbells and plie. All types of previous days are performed.
• Exercise for slimming thighs “Bicycle”. Everyone knows how to do it, but remember that during the execution you should make movements slowly and smoothly so that there is no swaying of the body.
• Squats with a fitball. The fitball is placed under the back and rests against the wall. Squats and plies are done.
• Swing your legs to the sides and back, leaning on the back of the chair.
• Jumping rope.

How to get rid of inner thigh fat

The inner thigh is the hardest part to lose weight; how to quickly remove fat from it is a question that does not have a clear answer. But absolutely everything is possible with the correct distribution of the load on the legs and the whole body, nutrition and other procedures that promote weight loss.

There is no such gymnastics that would remove fat from the thighs in a few days. But if you approach the issue comprehensively, then within a few weeks you can notice the first pleasing results.

With this approach, the following recommendations must be followed:

• Healthy food;
• doing physical exercise;
• to live an active lifestyle;
• do massage, wraps or peeling of the femoral leg;
• go swimming or cycling.

Note! Fat cannot be removed from any specific area. This happens simultaneously throughout the body.

However, there are places where fat begins to accumulate earlier. Accordingly, he will be the last to leave there. This is especially true for girls with a pear-shaped figure, whose hips will lose weight at the very end.

What a beginner needs to know before starting to lose weight

Before you remove fat from the inside of your thighs, you should choose an individual weight loss and exercise program. Excess weight accumulates in the human body under the influence of poor nutrition and lack of physical activity. Therefore, the basis for losing weight is a rational combination of diet and exercise. The main rule is not to limit yourself in food, but to spend more calories than you consume with food.

Inner thigh

The following foods should be excluded from the diet:

• fatty meat and lard;
• fried and smoked foods;
• carbonated drinks;
• high fat dairy products;
• confectionery;
• products with flavor enhancers.

It is also necessary to give up bad habits and normalize your work and rest schedule in order to improve the metabolism in the body during the diet and give the body a healthier and fresher appearance.

Important! Not only smoking and alcohol are bad habits; stress and frequent lack of sleep are also harmful. To get a beautiful figure, you should definitely exclude them.

The basis of the menu during weight loss should be fresh fruits and vegetables, dishes with low calorie content and minimal heat treatment. Pork and beef should be replaced with healthier turkey and chicken meat, legumes, and low-fat fermented milk products. Instead of animal fats, preference should be given to vegetable oils and fish products.

To quickly and effectively lose weight in the thighs, you need to drink enough clean drinking water. Only purified or mineral waters, herbal decoctions, fruit and green teas are suitable for this. Other hot drinks are not considered pure water and do not affect the body's water balance.

To quickly and effectively lose weight in the thigh area, you need to drink enough water.

Proper nutrition and water as a way to quickly remove fat

A beautiful figure and a healthy body needs a proper diet. To lose weight and reduce fat on the hips and other parts of the body, you should definitely review your diet.

First of all, you need to pay attention to the number of calories consumed per day . If food has too high a calorie content (sweets, flour, fatty foods), it must be abandoned. It is better to consume dairy products with a low fat content.

It is necessary to exclude unhealthy foods from the diet:

• alcohol;
• chips;
• mayonnaise;
• sausages;
• cheesecakes;
• margarine;
• fried food.

You should include more fruits, vegetables and greens in your diet. You should choose low-fat meat and fish, for example, chicken, hake, salmon. Buckwheat is very good for weight loss. Other grains can also be consumed in small quantities in your diet.

To speed up your metabolism, you need to drink more fluids - juices, cocktails, herbal teas. But it's best to drink just water. This action helps satisfy hunger for a while and removes toxins well. The minimum volume of liquid per day should be 2 liters.

Read the popular article in the category: Low-calorie foods for weight loss. List and Table.

Recommendations for training

• When performing exercises for the internal thigh muscles on the floor, be sure to use a gymnastic mat , blanket or at least a towel to avoid bruises;
• Don't forget about both the warm-up and the cool-down. Stretching after exercise will reduce muscle pain and help you relax;
• There must be a break . It is necessary to allow the muscles to rest and recover. It is in this case that you can count on muscle growth;
• You can help “melt” fat with a balanced, proper diet . Include more water, cottage cheese, fatty fish, chicken, turkey, vegetables and fruits in your diet and not only your figure, but your entire body will thank you;
• Cosmetics will be a good help against sagging and cellulite . Steam your lower body thoroughly, treat the skin with any scrub (store-bought, ground coffee/sugar/salt plus shower gel), rub with a brush or washcloth, wipe dry and apply a warming/cooling store-bought anti-cellulite cream, wrap yourself in film and wrap yourself warmly. If there is no cream, mix cosmetic clay with water and add a couple of drops of mint, cinnamon or clove essential oil to the mixture.
• Don't expect instant results. The first visible changes will appear only after at least a month of regular training and nutrition;
• Get enough sleep, walk more and enjoy life.

Other equally effective workouts for the lower body

And, of course, we must not forget that there are many other movements that have shown high efficiency:

1. “Bicycle” is considered especially effective for the butt muscles;
2. “Stepping onto the platform” is required to be included in your complex;
3. You can finish off the muscles with static stretching, for example, “Downward Facing Dog” and “Upward Dog” asanas;
4. “Walking on the buttocks” not only burns cellulite, but also has many beneficial properties for the pelvic area;
5. Well, of course, you can’t do without “Hyperextension” and “Deadlift”.

By following simple rules and actions you can change your life beyond recognition. Just take your willpower and do your first workout. Not tomorrow, but today. And then you won’t have to lose weight for the New Year, birthday, summer. You will always be irresistible!

Effective exercises for the inner thigh

Every person has layers of fat on the thighs, but their number depends on the imbalance in the ratio of fat to muscle in this area. If you properly stress the muscles of the upper legs and the whole body in general, you can achieve the necessary fat-muscle balance, which will lead to slimming your thighs to the desired size.

The best in this case would be cardio exercises for the legs and buttocks:

• Jumping in one place. In this case, your legs should be spread to the sides, and your arms should be raised up through the sides.
• Leg scissors. You can do horizontal (lying on your side) or vertical with a jump.

• Squeezing and unclenching the thigh muscles with the help of an object (fitball or pillow). Can be done in a supine position (on your back) or sitting on a chair.
• Squat. This exercise will help you quickly remove fat from both the inner and outer thighs, and from the buttocks themselves.
• Lifting the leg and moving it to the side. You can combine this exercise with squats.

It will also help to achieve the desired result by walking on a special simulator, where you can select the “changing staircase” function. The feet should be slightly turned to the sides.

Interesting fact! Lush thighs occur not only from excess fat in the skin, but also from muscular thighs.

This often happens in women who have been involved in physical activity that is intensely aimed at legwork (dancing or sprinting). If you add fitness exercises to this, the muscles will increase even more. And if you suddenly stop exercising, they will swim with fat. In this case, it is necessary to choose the right set of exercises.

Massage for the inside of the legs

A massage that improves lymphatic drainage, normalizes metabolic processes in the body, and restores the structure of subcutaneous tissue will help speed up the process of losing weight.

Massage on the inner thigh only with your hands, using very gentle stroking movements, since many lymphatic vessels pass through here.

To warm up the massaging areas, use a special cream or gel.

Massage in this area using sliding movements, with light grips of the top layer, stroking from bottom to top.

If you are not confident in your own abilities, seek help from a professional massage therapist.

femalegs.ru

Workout program for drying the inner thighs

To dry your thighs more effectively, you need to create a special training program for yourself, aimed at reducing fat deposits on a daily basis. This can be either a home set of exercises or a trip to the gym, fitness centers, dancing, aerobics, etc.

For exercise to bring maximum benefit, you need to do it with regular frequency and intensity. Here are some options for performing workouts both at home and in the gym.

Advice from experienced trainers and nutritionists

Exercises for losing weight on thighs

To achieve a noticeable positive result in a short time, the following recommendations must be taken into account:

• Eat enough vitamins and minerals. You cannot limit yourself to a strict diet, otherwise a weakened body will not be able to withstand physical activity and will begin to accumulate fat even more due to stress.
• Losing weight should be gradual, since sudden weight loss will lead to sagging skin and the appearance of unsightly stretch marks. After you succeed in removing fat between your legs, you definitely need to tone the corresponding areas of the body in order to restore the elasticity of the skin and remove extra centimeters without compromising your beauty and health.
• Paying attention to cosmetic procedures and massage of problem areas - this will improve blood circulation and speed up metabolism.
• The thighs and thighs area contains many lymph nodes, so it should not be subjected to harsh impacts or rough massage.
• Normalize sleep and rest patterns. You should sleep at least 8 hours a day, while stress and heavy physical activity should be avoided.
• If you have diseases of the cardiovascular system, musculoskeletal system or digestive organs, you should definitely consult a doctor to choose an individual weight loss program.
• Training should primarily be regular, not strength training, especially for young girls. Excessive muscle mass can build up from increased load, which will not decorate women’s hips, but will only add extra volume.

With the help of the considered complex of proper nutrition and training at home, you can correct problem areas of the figure, improve metabolism and normalize internal processes in the body, remove harmful toxins and wastes. This will not only get rid of excess deposits, but also increase tone and improve the appearance of the body as a whole.

Cosmetic procedures for getting rid of thigh fat

A good way to combat unnecessary fat is cosmetic procedures. They are best done immediately after training and physical activity. The frequency of procedures is 2-3 times a week.

It is best to alternate them with each other. For example, on Monday and Thursday - massage and sauna, on Tuesday and Friday - peeling, and on Wednesday and Saturday - body wraps.

You can attend cosmetic procedures in a salon, where a specialist will use special anti-cellulite products. But you can do some procedures at home.

Leg slimming massage

When the inner thigh becomes problematic, massage therapists know how to remove fat quickly. It is the massage of this area that most helps to get rid of excess accumulations and quickly get your figure in shape.

Of course, a massage in a SPA salon is not cheap, but the effect is felt immediately. If you don’t have time or money for such pleasure, you can get by with self-massage.

The easiest way is to purchase a manual massager. You can use it at any time, even while watching your favorite TV series. 10-20 minutes a day is enough to achieve a positive result.

Another leader among fat destroyers is cupping massage. The vacuum created under the silicone jar removes cellulite and fat deposits very well.

Body skin peeling to combat fat deposits

Peels and scrubs occupy one of the most important places in the fight against fat. The most affordable options for scrubs at home are coffee and salt. You can add honey, cinnamon, and essential oils to these fat-burning products.

Coffee and honey scrub can be done once a week

The coffee and honey scrub is applied with light massage movements for 10-15 minutes, then rinsed off. This peeling should be done 3-4 times a week, for 2 weeks.

Salt peeling is also done for about 10-15 days, every other day. To do this, coarse sea salt is mixed with a few drops of citrus essential oil and rubbed into the skin with massage movements, after which it is washed off.

Wraps for weight loss in the thighs

To carry out the wrap yourself, take 50 g of blue clay and 1/4 tbsp. water. Mix until creamy and add 3-5 drops. citrus essential oil. Then add no more than 10 g of ground cinnamon and mix thoroughly. The mixture is placed on problem areas and wrapped with simple cling film. After 2 hours, wash everything off.

You can also use honey, coffee, mustard or chocolate for wrapping. The optimal number of procedures in one course to achieve a positive result is 10-15. It is better to perform them every other day.

If you have cardiovascular diseases, then it is better to avoid inner thigh wraps or replace them with more gentle procedures for quickly eliminating fat, such as a seaweed mask.

Water treatments

Among the most effective water procedures, it is worth noting baths and saunas. Before steaming, the body is rubbed with alcohol or honey, which increases sweating and accelerates all metabolic processes in the upper skin tissues. This procedure helps to dissolve fat cells and release them through the pores.

Dry hot air in a sauna also has an excellent effect on metabolic processes in the body. It is especially recommended for people with skin metabolism problems to come here.

After this, you need to do an anti-cellulite massage.

Thigh Slimming Scrub

Scrubs can also help remove the inner surface of the thigh, and home-made scrubs will be more effective than store-bought ones.

One of the recipes is this: mix sea salt with kefir in a 2:1 ratio.

Apply the product to the problem area and massage. You can also use coffee, cinnamon, honey, and vegetable oil for scrubs.

After completing the procedure, pat your body dry with a towel and use anti-cellulite gel on your thighs.

What is the root of evil?

Nature arranges it in such a way that the female body initially contains 5–7% more fat cells than the male body. This is due to the fact that the fair sex is entrusted with the mission of procreation. And it is precisely because of childbearing that women are prone to gaining excess weight during the cold season. Even if you do not plan to get pregnant in the coming winter, the body still stores the “fat cushion” necessary for normal gestation in cold weather, in order to definitely provide the child with nutrition. There is also a difference in where exactly women's and men's bodies store these fat reserves. As a rule, men accumulate a “life preserver” at the waist, but women’s bodies store fat in the lower part of the body - on the hips and buttocks.

In addition, there are a number of reasons not related to physiology that lead to extra centimeters on the hips, in particular on their inner side. An unhealthy diet with plenty of fatty foods and sugary desserts can cause cellulite to be visible to the naked eye on this part of the body. The situation is aggravated by sedentary work and little movement outside it, smoking and constant stress. Medical reasons include hormonal imbalances and diseases of the vascular system.

It is very easy to accumulate fat on the inner thighs, but getting rid of this visual defect turns into a long-term process with many activities. The problem is that the body, like Gogol’s Plyushkin, loves to accumulate, but hates to waste reserves from its bins. Therefore, many women are faced with the fact that during a diet, their faces, chests, and arms are the first to lose weight, but their stomach, buttocks and thighs “hold the outpost” for a long time. True, this applies to situations where extra pounds are clearly present.

In a situation where the weight is ideal, but the condition of the inner thigh does not give rest, most likely the reason is not so much fat as stretched skin. Then the solution to the problem will be proper nutrition and moderate physical activity, with the help of which you will be able to tighten the folds and the defect will disappear.

What Spas Can Offer

Various beauty establishments and spa complexes offer a huge range of pleasant treatments that will help reduce fat deposits on the inner thighs. In particular, you can order a set of activities at once, including several manipulations. First of all, the specialist will exfoliate the problematic part of the body to cleanse the skin of dead cells and open the pores. Then he does a light massage, which improves microcirculation in the tissues and relieves swelling. After this, a fat-burning cream and algae extract, chocolate, medicinal mud or something else is applied to the inner thigh - at the client’s choice. Next, the body is tightly wrapped in cling film and covered with a thermal blanket. After these procedures, you can relax and lie down for 30–40 minutes, enjoying the pleasant sensations and aromas emanating from your body. When the time required for the mixture to be absorbed has passed, the specialist will completely cleanse the skin and apply a cream or special lotion to it.

In addition, the beauty industry has a number of techniques using various devices that will help remove fat on the inner thigh. One such method is cryoliposis, developed by Harvard scientists Rox Anderson and Dieter Manstein. Its essence is that the fat in the problem area is exposed to cold for one hour. The device, applied to an area of ​​the body, cools it quite strongly, as a result of which the fat cells crystallize and die. It is noteworthy that the rest of the body's cells are not affected in any way, since only fat is so sensitive to cold. This series of procedures shows excellent results: according to a study by scientists, the fat fold affected by the device decreases in size by 40%. But in order to wait for such good results, you will have to be patient, since the body will need about two to three months to naturally remove these fat cells.

Another modern method of getting rid of fat on the inner thighs is cavitation. It is even considered a non-surgical analogue of liposuction. In this case, a special device applies ultrasound to the skin on the thighs. As a result, the process of saturating cells with oxygen improves in the tissues, but fat is broken down and eliminated naturally, while other cells do not suffer from the powerful sound wave.

An important condition for the fact that using the services of spa salons will be a pleasure is a preliminary visit to the doctor.

Because no matter how fashionable and effective the treatment of skin defects with the help of devices is, they carry a number of contraindications. Therefore, only a qualified health worker has the right to prescribe them to each individual person. The same recommendation applies to surgical intervention. Some particularly desperate women are even ready to undergo plastic surgery to get rid of annoying fat on the inner thigh, but any operation can only be prescribed by a doctor.