Thunder thighs are every woman’s nightmare. Nature conspired to store fat in your thighs and hips to prepare you for childbirth.
This is why changing the shape and size of your thighs is particularly difficult. You can’t rely on the same fitness regimen to deal with this aspect.
DOES THIGH FAT EVER GO AWAY?
Yes, but you have to make lifestyle changes and be deliberate about the exercises you engage in.
Spot reduction is a myth; instead, aim to loose fat all over your body. Certain body parts can be toned and their appearance altered after conducting exercises that target those specific parts.
To eliminate thigh fat, you have to carry out exercises that work your thighs on all fronts; the back, inner and outer thigh.
HOW TO GET RID OF THUNDER THIGHS
1. DO STEP AEROBICS
Doing exercises that engage your thighs are pivotal in how to get rid of thunder thighs. One of the ways of achieving this is trying out step aerobics.
Step aerobics is a type of workout regimen in which you employ steps to carry out a series of exercises.
Some of the things you can do include running up and down the step at various intensities and speeds.
You could do sidekicks, forward kicks or back kicks on the steps. Also do knee-ups or front and back jumps on the steps.
You could use the step as an obstacle to jump over and reverse jump.
In case you don’t have steps, get innovative by using the stairs in your apartment block or office. You don’t even have to do too much, as going up a flight of stairs is sufficient to burn calories and tone your thigh muscles.
2. CHANGE HOW YOU DO CARDIO
Another way of how to get rid of thunder thighs is by changing your cardio routine. It is not enough to merely engage in running or steady-state exercises.
You should alter your routine so that you maximize the effort placed on your hamstring and thighs.
If you normally run on a treadmill, consider increasing the incline so that you can work those thighs exhaustively.
Alternatively, if you prefer running outdoors, it may be a good idea for you to try running in hilly areas or places with a slope.
If you prefer indoor exercises, always pick workouts that are heavy on the bottom rather than the top. Typical examples include indoor bikes as well as elliptical machines.
You may even take up biking as a way of revamping your exercise or fitness routine.
Some people consider Pilates to be an effective way of improving the appearance of their thunder thighs. Others even take up dancing as a way of toning their thigh muscles.
Some sports activities like soccer, volleyball or swimming meaningfully involve a lot of footwork and thigh motions, so you may want to consider them.
Finally, when doing aerobic exercises, always inculcate interval training. According to this study, interval training is an effective way of burning fat.
It entails doing speed work exercises for about 60 seconds, then slowing down for an equal time interval than engaging in speed work again.
Be careful not to overdo this by attempting it only weekly.
3. DO THIGH-SPECIFIC EXERCISES
Toning your thighs through exercises that target this area is essential for getting rid of thunder thighs.
You could try several workouts at home.
One of them is burpees. To attempt this workout, you need to stand erect with your feet slightly apart.
Then jump while stretching your arms upward. After jumping, immediately get on the floor and assume a plank position (support yourself with your hands and stretch your legs backwards).
Without resting, squat by moving your feet from the plank position to the place between your hands while ensuring that your knees are at the same level as your elbows.
Jump up with your arms stretched upwards and repeat the cycle.
Mountain climbs are yet another surefire way of how to get rid of thunder thighs. To perform this exercise, assume a plank position and support yourself with your hands and toes.
Be sure that all your limbs are fully stretch and that your hands are on an elevated object such as a plastic box.
Start to bend each leg separately until it reaches your chest and quickly shifts to the other leg.
Do this for 30 counts, rest and repeat 3 more times.
Lunges are yet another staple in any exercise regimen targeting the thighs. To carry out this exercise, stand erect and place your hands on your hips.
Bend one of your legs forward, then lower the other leg until your knee touches the ground. At this point, you should have a 90-degree angle between the thigh and leg in the extended leg and another right angle between your thighs and floor on the other leg.
Squats are also essential in dealing with flabby thighs. Carry these out by spreading your legs slightly apart, standing then squatting while ensuring that you don’t arch your back.
Doing many repetitions is essential in toning rather than bulking your thighs.
4. MAKE DIETARY CHANGES
As mentioned before, the overarching way of how to get rid of thunder thighs is to lose weight all over your body. You have fat deposited around different body parts because you’ve gained weight.
A critical way of losing weight is by reducing the kind of food you normally take. According to this study, sustainable weight loss is achieved by using incremental changes in calories consumed.
To do so, reduce the quantity of processed food and high sugar products in your diet. Replace these carbs with whole grains like oats and quinoa.
To guard against hunger and cravings, ensure that you eat plenty of vegetables and snack on fruits rather than typically processed treats.
Lean protein is also an essential part of any weight loss regimen because it helps your body learn how to burn fat rather than sugar for fuel.
In this study, it was shown that when the body does not have a ready supply of carbs as its primary source of energy, it goes to the next available source which is stored fat in your body.
Ensure that you remain consistent with these changes, as exercise only accounts for a small percentage of weight loss. Most of the work has to be done in your diet.
If you need to know how to get rid of thunder thighs at home, the secret is to lose weight and then engage in exercises that tone this part of the body.
Start by reducing your calorific intake, taking lean proteins, eliminating processed food and eating lots of vegetables for weight loss.
Thereafter, change the way you exercise by altering your aerobic exercise routine. Do internal training and try running on inclines or hills so that you can work your thighs as much as possible.
Do exercises that specifically target different parts of your thighs. These include burpees, mountain climbs, lunges and squats.
As you carry out those workouts, strive to have more repetitions and less weighted exercises to minimize muscle bulking.