If you're wondering how to get slim thighs, then you've come to the right place. However, before we look into the techniques and methods you can use to demolish unwanted fat, it's important to think about what you need for a slender body in the first place. Generally, women's thighs start to appear "skinny" when their body fat percentage is at around 18% or lower. However, for you to get the toned, slim thighs you've been looking for, you need to know the kind of legs you're starting off with.
The Fat Thigh Test
Before you can figure out how to get slim thighs, find out whether you've got muscular, or fat legs. The following test should help:
- Stretch your leg out straight
- Tighten your thigh muscles as much as possible
- Pinch the top layer of skin and fat on the thigh
If you can pinch a lot, the chances are that your thighs are big because of excess fat - a problem that might lead to cellulite. On the other hand, if you can pinch nothing, or very little, your thighs will be constructed primarily of muscle.
If you want to reduce the size of your thighs, the following exercises should help. Just make sure that you wear a knee compression sleeve on some of the more challenging exercises, as the last thing you want is joint pain adding to your concerns.
1. Stop the Squats
Lunges, leg curls, deadlifts, calf raises and squats are no good for slimming down thighs. In other words, you'll be best off avoiding the step machine next time you visit the gym. While many of these exercises are promoted as ways to make thighs smaller, they actually make the higher muscles in your leg bigger - similarly to how targeted weight training can bulk up muscles.
2. Try a Cardio Workout
One of the most important tools in your arsenal when it comes to slimming down thighs, is cardio. Your goal in cardio should be to burn as much fat as possible, while avoiding excess muscle mass. This means that you'll need to avoid working your thigh muscles too hard, keeping the resistance on cardio machines low, and the incline down for maximum results. To check how hard you're working, use the heart rate calculator that comes on most elliptical trainers and treadmills.
3. Run to Slim Thighs and Reshape Legs
When it comes to figuring out how to get slim thighs, running is crucial. Here's where your calf compression sleeves and knee compression bandages will come in handy. Endurance running is particularly effective in people with large thigh muscles, as it can help to decrease the muscle size and reduce fat to make the thigh seem smaller. To slim down your thighs and improve your health at the same time, try using the elliptical trainer at the gym with no or little resistance. Just remember that keeping your posture correct is crucial.
4. Try Resistance Training
If you've learned as much as you can about how to get slim thighs, and discovered that fat is your problem, once you begin to burn that excess away, you'll be able to start thinking about resistance training. Increasing muscle mass - so long as you don't have too much already- will help to improve the definition and shape of your thighs.
When resistance training, attempt to keep the weights moderately light if possible, so that your thigh muscles become stronger and more defined- without becoming significantly larger. In other words, focus on attempting to complete more repetitions with less resistance.