Lose
Fat from those Flabby Thighs
 When was the last time you wore shorts? Do
you absolutely hate your fat thighs? Do your thighs chafe
together when you walk or run? Many of us carry extra
weight on our thighs that is less than attractive. It is a
difficult area to work. While at the same time, if you are
committed to a workout program, you can and will have the
results that you’ve always wanted. You’ll be wearing those
old shorts before you know it, showing off
those wicked new thighs.
As with any workout routine, you first have to look at your
current eating habits. There is absolutely no point in throwing
yourself into an intense workout plan, if you’re going to use
it as an excuse to eat whatever you want. You need to eat
sensibly and use portion control. You should have 3 meals a
day, with two snacks and eat a variety of fresh produce, whole
grains, lean protein and low fat dairy. Once you have your
eating under control, you can put your energy into a workout
plan that works for you. The following are some suggestions
that you may want to add to your current workout regime, or
that you can take as a starting point for a new workout
routine.
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You will need to do a combination of cardio and resistance
training to get the results that you desire. Some basic workout
materials would be useful (resistance bands, weights etc.) and
are available at every gym. If you don’t have the materials,
try to adapt the exercise, or you may want to look into
purchasing them yourself if you don’t have a gym
membership.
The cardio workout that you do could be any number of things
and you should change it frequently so that you continuously
challenge your body. To really see the results and get rid of
those fat thighs, you’ll have to spend some time in the “pain
zone”. What I mean by this is that you’re going to have to work
your muscles to the point of exhaustion (meaning you can’t do
another rep).
Possibilities For Cardio (30-60 minutes; 4-5 times a
week):
• Power walking
• Jogging
• Cycling
• Rollerblading
• Skiing
• Playing any sport that involves running
• Elliptical training
• Stair-climbing (machine or actual stairs)
• Rock climbing
• Workout classes (any class where you keep your heart rate up
for the majority of the class)
Trying to find cardiovascular activities that you like can
be challenging, but when you do find an activity that you can
stick with, you’ll begin to see results. It’s also important to
continuous try to challenge your body with new movements that
it’s not used to performing. If your main cardio right now is
the bike, then try a workout class for a change. Trying new
forms of cardio will keep your metabolism up and will help you
to burn even more fat over all. It also assists with your
motivation and keeps you from getting bored.
Resistance/strength training is very important when you’re
trying to shrink and tone your legs. Trying to do only
resistance training OR cardio won’t work, unfortunately. You
need to find time to do both cardio and resistance training.
The following exercises can be added to your current routine,
or can form a new routine for you if you’re just trying to get
started.
Exercise 1
- Lie on your right side, right hand behind your head,
and prop yourself up on your elbow.
- Take your left leg and lay it over the top of your
right, foot flat on the floor.
- Lift and lower your right leg, slowly for 15 reps.
- When you’ve done 15, keep the lower leg lifted and do 8
circles with your foot, in both directions.
- When you’ve done the last circle, pulse for 8 counts.
Lower.
Exercise 2
- Lay on your back with your hands under your butt.
- Keep your legs out straight, keeping your toes
pointed.
- Scissor your legs up and down for 15 small controlled
scissors. Lower.
- Do 3 sets of 15 reps.
- Do another 15 reps of scissor kicks crossing one foot
over the other and back again.
- Do 3 sets of 15 reps.
Exercise 3
- Start on your hands and knees with a flat back.
- Stretch out your right leg to the side, balancing on
your left leg.
- Make circles with your right leg, keeping the movements
controlled.
- Do 8 circles in each direction. Lower and switch
legs.
- Do 3 sets of reps (both sides).
Exercise 4
- Start on your hands and knees.
- Lift your right knee to the side and lower.
- Keep your knee bent at 90°.
- Do 15 reps and switch sides.
- Do 3 sets.
Exercise 5
- Lie on your stomach and fold your arms under your
head.
- Lift your legs to the ceiling, hold and lower. Try to
tighten your hamstrings.
- Do 15 reps.
- On the 15th rep, hold your legs up and scissor them,
crossing one over the top of the other.
- Scissor for 15 reps.
- On the last rep, scissor legs up and down for 15 reps.
Lower.
- Start again with 15 leg lifts.
- *Try to do 3 sets of lifts and scissors.*
Exercise 6
- Lay on your back, feet flat on the floor.
- Lift your pelvis to the ceiling by squeezing your
hamstrings and your buns.
- Hold for 10-15 seconds and lower.
- Do 15 reps.
- After the 15th rep, lift your right leg so that it’s
straight up in the air (heel stamping the ceiling).
- Lift your pelvis toward the ceiling while just
balancing on your left foot.
- Hold for five seconds and lower.
- Do 8 reps on each side.
- *Do three sets of the basic lifts, followed by the
single lifts.*
Exercise 7
- Lie on your back, feet flat on the floor.
- Lift your pelvis to the ceiling by squeezing your
hamstrings and your buns AND this time lift right up onto
your toes.
- This lift will ensure that your calves are flexed. Hold
for 10 seconds and lower.
- Do 15 reps.
- On the 15th rep pulse up for 8, holding on the last
pulse. Lower.
Exercise 8
- Start on your hands and knees.
- Lift the right leg and pull it in under your chest, out
to the side and then lift it back.
- Repeat (front, side, back) for 15 reps.
- Switch legs and continue.
- Do 3 sets.
Page 2 of this Thigh Fat Loss guide is here: Lose Fat from those
Flabby Legs
Click Here for the Ultimate
Guide to Losing Thigh and Butt
Fat
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