Help, I Have Big Thighs!
Spot Reducing 101

There is a difference between fat burning and spot reducing. Fat burning occurs whenever you perform aerobic activities that last roughly 30 minutes per session and occurs throughout the entire body as opposed to one specific area. Spot reducing refers to targeting a specific body part or area and sculpting that zone for a desired effect. This is achieved most easily by incorporating resistance training and working through complete range of motion activities (examples below). The first order of business will be to reduce body fat from all over your body so that you are within a healthy range which depends on your age, gender and body type. The average healthy body fat for a woman is below 22% and for a man it is 15%. Once you have reached the desired body fat percentage, you are ready to tone and sculpt specific problem areas or begin spot reducing.

The most successful method to firm thighs is to perform targeted exercises for that part of your body. These exercises will create denser, stronger muscles which will result in shapely, firm legs. Some thigh toning exercises are:

Stiff Leg Deadlift – Hamstrings, Glutes, and Lower Back

Begin in a standing position with a dumbbell in each hand. Bend forward at the hips until your back is parallel to the floor and then return to standing.

Lunges – Hamstrings, Quadriceps, Glutes, Calves

Begin in a standing position with a dumbbell in each hand. Take a step forward with your right leg and lower your body until you have a 90 degree angle in the hip and knee joints. As you lift, push off the right heel and return to the starting position. Repeat this for both legs.

Leg Circles – Inner Thigh, Quadriceps, Hip Flexor

Lay on your back and lift one leg 6 inches from the floor. Point the toe and circle the leg clockwise 20 times and then reverse it. Repeat this for both legs.

Plie – Inner Thigh, Quadriceps, Glutes

Stand with your legs slightly wider than hip width. Lower your body until your hips at the same level as your pelvis, of as far as you can lower. Hold for just a moment and lift again.

Repeat each of these exercises 15 times, rest, and repeat again for a total of 3 sets each. You will see changes to your thighs in approximately 8 to 12 weeks, again depending on the percentage of body fat you carry. Say goodbye to your big thighs as you “spot reduce” yourself back into your favorite summer shorts!

By Christina Leon, Staff Writer