6 ways to tighten and slim the thighs according to science

Shaping and strengthening the muscles of the thighs is good for you. Stronger thighs mean you’ll be faster, jump higher and improve your overall stability. This is why strengthening your legs is a much better goal than just getting slimmer thighs.

And it’s important to remember that it’s your overall cardiovascular and muscular health that counts – not the size of your pants!

And while you can’t do an exercise to target just one specific part of the body, there are certain practices that focus more on leg strength and endurance than other areas of the body. So, if you want to strengthen and tone your thighs, consider some of these exercises:

1

indoor bike

If you’re familiar with indoor cycling lessons, you know how much this type of training can use for your thighs. This is why spinning is an excellent option not only for toning your legs, but also for cardiovascular health and weight loss.

In fact, the results study 2010 showed a decrease in body weight and fat mass in sedentary and overweight women after 24 sessions of indoor cycling.

two

Staircase

on average, burns sweat 295 calories every 30 minutes and 590 calories per hour for a 70 kg person. When you include stairs in your workout, you increase the use of your thigh muscles. Since each step requires you to raise your body, this forces the muscles in your legs to work.

3

sand training

If you are lucky enough to live near the beach, walking on the sand is a great way to strengthen your thighs. The extra pressure from walking on sand will help strengthen and tone your thigh muscles.

To get used to exercising, start walking for 20 minutes a day. As your body gets used to working out in the sand, you can add more time to your daily exercises.

4

ballet

It’s no secret that dancers have strong legs. The dance combines cardio with specific toning movements that are sure to make your legs look great.

5

body building

Participating in muscle building (all-body) activities at least two days a week can help you burn calories, reduce fat mass, and strengthen your thighs.

The key to strengthening your legs without bulging out is to keep your reps high (at least 15 repetitions per set) and reduce loads. Do three sets of each exercise with minimal rest between each movement.

You can also add upper body movements to improve your overall fitness.

6

HIIT

Exercise burns calories and strengthens the heart. It also helps reduce body fat. Including High Intensity Interval Training (HIIT) in your overall exercise plan will help you reduce total body fat and tone your thighs.