Table of contents:
- Movement to reduce thigh fat
- 1. Gate swings
- 2. Sumo squat slide in
- 3. Slide the shuffle switch
- 4. Low lunges with isometric abduction
- 5. Side plank lift
Thigh fat often bothers a lot of people, you might as well be one of them. Although thigh fat is not easy to lose, this does not mean that it is impossible. There are many movements that can help you reduce belly fat. However, you also have to combine exercise with a healthy diet in order to get maximum results. You can do the following movements one by one without pausing in between. Then, repeat for 2-3 sets and do this exercise 3-4 days a week.
Movement to reduce thigh fat
1. Gate swings
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This movement is a good warm-up. Apart from being able to target the inner thighs, it can activate the core and stabilize the muscles.
How to do it: Stand on your left leg with your hands folded behind your head. Bend your right knee and swing your leg left and right without touching the floor, raising the knee as high as possible. Repeat 10 times back and forth, and then do the same with the other leg.
Tips: Hold your stomach during the movement to help balance the body.
2. Sumo squat slide in
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There is a reason why ballerinas have beautiful legs. Sumo squat (grand plies) is an extraordinary inner thigh muscle builder. Additional slide this movement forces your muscles to work harder.
How to do it: Stand with your feet together, with your knees and toes rotating 45 degrees. Take a big step out the side with your right foot, then squat as low as you can. Keeping your back straight, lower your hips down and place your fingers in front of you reaching the ground. When you are standing, slide your right leg to the left, and press your feet together so that they touch your heel, then put your arms beside your head. Repeat 20 times, then switch legs.
Tips: Make sure to keep your knees over your toes when in the squat position.
3. Slide the shuffle switch
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This rapid movement can increase your heart rate and force your thigh muscles to work to help you quickly change directions. This is an effective way to lose thigh fat.
How to do it: Stand with your feet together with your arms at your sides. Move your feet to take three quick steps to the right (with your right, left, right), and stop by lifting your upper left knee while swinging your right hand forward. After that, put your right foot down, then begin to step quickly to the left side (with your left, right, left foot). Lift your right knee up while swinging your left hand forward. Repeat for 20 times in a row as fast as you can.
Tips: This movement requires speed with a steady rhythm. For this, try counting 1, 2, 3 to help you stay agile and fast as you move from side to side.
4. Low lunges with isometric abduction
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These isometric contractions activate the muscles in your thighs as well as throughout your body. This is way more effective than an abduction machine in the gym.
How to do it: Stand with your feet together with your arms at your sides. Take a wide step forward with your right foot and drop into position lunge . Place your hands on the floor on the inside of your right leg. Press your right knee out of your right shoulder. Hold the contraction for a count of 10. Push the floor with your right leg to get back up. Repeat with left leg to complete one set. Do 3 sets for the whole.
Tips: Keep your arms firmly pressed against the floor so as to provide resistance to your feet as you press them against your shoulders.
5. Side plank lift
www.shape.com/fitness/workouts/top-10-new-exercises-thinner-thighs
This one move challenges the entire lower body, as well as the arms and core.
How to do it: Lie on your right side and support your upper body on your straight right arm with your palms flat on the floor. Extend your right leg and fingers straight. Bend your left knee and place the sole of your left foot on the floor behind your right leg. Shift your weight onto your left leg, so that your right leg becomes lighter. Hold for a count and then lower your body. Do 15 reps with your right leg, and 15 reps with your left leg.
Tips: Hold your stomach, then try to keep your upper body still and your hips in a straight line as you raise and lower your legs.
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