Best exercises for..
lauramdx4
Posts: 33 Member
Outer thighs and hips! I know cardio is the best to reduce the fat but what strength training can I do to help tone that area?
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Replies
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A progressive strength training program as you cannot spot reduce.4
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I did a 5 minute "butt" video on fitnessblender.com today. It hurt.
I also have a diagnosed lazy butt (I mean, "underactive glutes") from a physio that means I have to waste time doing exercises that work little muscles. Time wise, it's much better bang for buck to do big, multi-joint exercises in a well balanced routine.1 -
Use the leg extension machine, squats using the smith machine. Leg press. Use variations like close footing etc. Lunges using dumbbells. Plenty more, try those for a while and see how it goes.2
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Chef_Barbell wrote: »A progressive strength training program as you cannot spot reduce.
Yes.1 -
Use the leg extension machine, squats using the smith machine. Leg press. Use variations like close footing etc. Lunges using dumbbells. Plenty more, try those for a while and see how it goes.
No to leg extension and a big fat no to smith machine squats.
all you gotta do is eat right, and do a good full body workout4 -
Calorie deficit and lifting... 5x5 or Strong curves1
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Nobody mention. If u do your squats (*kitten* to the grass), plies, lunges, leg presses, dead lifts in ultra-multiple reps. Think about 50 to 100 and even 200 reps for each move. U do only one set, but it will be so long and so exouhsting for your muscles, that u don't have to make anything else. Advantage of this technique, it can be done in any place: home, gym, hotel.... U can do it in addition to big weight lifting. But if your thighs are too big, u can create even more muscles under fat. So be careful with large weights. Long exouhsting indurance exercise may be the way to go. Good luck0
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Nobody mention. If u do your squats (*kitten* to the grass), plies, lunges, leg presses, dead lifts in ultra-multiple reps. Think about 50 to 100 and even 200 reps for each move. U do only one set, but it will be so long and so exouhsting for your muscles, that u don't have to make anything else. Advantage of this technique, it can be done in any place: home, gym, hotel.... U can do it in addition to big weight lifting. But if your thighs are too big, u can create even more muscles under fat. So be careful with large weights. Long exouhsting indurance exercise may be the way to go. Good luck
Umm...if you're doing 200 deadlifts in one set, you're working too light.
Heavy weight and less reps work your body better.
If OP is in a deficit, there's a slim chance of creating more muscle under the fat. She would shed the fat and the muscle she has would be revealed.
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Nobody mention. If u do your squats (*kitten* to the grass), plies, lunges, leg presses, dead lifts in ultra-multiple reps. Think about 50 to 100 and even 200 reps for each move. U do only one set, but it will be so long and so exouhsting for your muscles, that u don't have to make anything else. Advantage of this technique, it can be done in any place: home, gym, hotel.... U can do it in addition to big weight lifting. But if your thighs are too big, u can create even more muscles under fat. So be careful with large weights. Long exouhsting indurance exercise may be the way to go. Good luck
No just no.Use the leg extension machine, squats using the smith machine. Leg press. Use variations like close footing etc. Lunges using dumbbells. Plenty more, try those for a while and see how it goes.
No to Smith machine squats. :noway:0 -
Use the leg extension machine, squats using the smith machine. Leg press. Use variations like close footing etc.
Instead of these try squats with a decentish amount of weight on your back and deadlifts. You can work different parts of your legs/thighs/butt by adopting a slightly different stance. I find sumo squats work my inner thighs more and sumo deadlifts work my butt. Never use the hip ad/aductor machines but my OH reckons I have thighs of steel
just from lifting heavy (for me)
Stay away from the smith machine for squats though it doesn't allow your body to follow it's natural path.
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Outer thighs and hips! I know cardio is the best to reduce the fat but what strength training can I do to help tone that area?
Cardio alone doesn't reduce fat, eating in a deficit does though.
Try a full body progressive overload program. This will help you retain muscle while you lose fat. One can't "tone", which is/was a marketing scheme to sell products.0 -
She wants to make her thighs smaller, not bigger. There s a logically to burn the fat and have her thigh muscles only dansier, not swell to round balls. Therefore, long indurance with light weights long sets will do the trick.
If u remeber, sturdy cardio is king of fat burning instruments. So 100 reps exercise stands in between cardio and multiple 25 reps sessions.
I have not made it myself. The technique of 100 reps come from bikini competitors prep. Girls from bikiny group are the most feminine and hormoniuos. Why not to use what works for decades for thousands girls in that group?0 -
She wants to make her thighs smaller, not bigger. There s a logically to burn the fat and have her thigh muscles only dansier, not swell to round balls. Therefore, long indurance with light weights long sets will do the trick.
If u remeber, sturdy cardio is king of fat burning instruments. So 100 reps exercise stands in between cardio and multiple 25 reps sessions.
I have not made it myself. The technique of 100 reps come from bikini competitors prep. Girls from bikiny group are the most feminine and hormoniuos. Why not to use what works for decades for thousands girls in that group?
The difference between doing light weight with tons of reps and heavy weight with low reps is the type of muscle fiber it works (slow twitch vs fast twitch); so it's endurance vs power. So the main thing you are giving up is muscle strength. Also, there are a lot of competitors that do a lot of things behind the scenes that arent discussed.0 -
The thread right below this one at the moment is "Having Sex". So the topics read
Best Exercises for...
Having Sex.
I bet that would be a popular thread!
In response to OP, squats and lunges.0 -
Also, just to emphasize what is possible, below is a link to a power lifter who gained 20 lbs... notice the difference in her lower body?
https://www.nerdfitness.com/blog/meet-staci-your-new-powerlifting-super-hero/0 -
If she was after strength, she would state so. In her question was how to make them look smaller. Most women don't care about strength, but they need look. Actually, she still will be pretty strong, not super strong, but it's enough for average woman0
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If she was after strength, she would state so. In her question was how to make them look smaller. Most women don't care about strength, but they need look. Actually, she still will be pretty strong, not super strong, but it's enough for average woman
Its to point out how incorrect your assumptions are. Lifting heavy doesnt mean huge mass gains. It take a whole new level of dedication, training and nutrition to achieve what pro bikini models do. And they probably have had huge histories of lifting heavy, at least all the onea i have had. If the OP wants to get lean, she needs a deficit and good nutrition. A solid lifting program will not only help her get stronger but also increase her chances of maitaining muscle to become more lean.0 -
I would also like to point out, that I can't tell you how many of my marathon runners friends gain weight in training season when they don't control calories. So cardio does not burn fat by any means. It does increase caloric expenditure and improve cardiovascular health, but food still has to be controlled. The OP's legs will get smaller by addressing calories.
Below is 71 pages of goodness.
https://community.myfitnesspal.com/en/discussion/977538/halp-heavy-lifting-made-me-supah-bulky/p11 -
She wants to make her thighs smaller, not bigger. There s a logically to burn the fat and have her thigh muscles only dansier, not swell to round balls. Therefore, long indurance with light weights long sets will do the trick.
If u remeber, sturdy cardio is king of fat burning instruments. So 100 reps exercise stands in between cardio and multiple 25 reps sessions.
I have not made it myself. The technique of 100 reps come from bikini competitors prep. Girls from bikiny group are the most feminine and hormoniuos. Why not to use what works for decades for thousands girls in that group?
Cardio doesn't burn fat, it burns calories. You can do all the cardio in the world, if you eat more calories your burn daily, you will gain weight.
I know quite a few extremely sucessful female and male competitors. They lift heavy, not any 100 rep programs.
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Uh no. Cardio burns CALORIES and not much of that is from actual fat.She wants to make her thighs smaller, not bigger. There s a logically to burn the fat and have her thigh muscles only dansier, not swell to round balls. Therefore, long indurance with light weights long sets will do the trick.
If u remeber, sturdy cardio is king of fat burning instruments. So 100 reps exercise stands in between cardio and multiple 25 reps sessions.
I have not made it myself. The technique of 100 reps come from bikini competitors prep. Girls from bikiny group are the most feminine and hormoniuos. Why not to use what works for decades for thousands girls in that group?
Having trained many a competitor for competition, high volume and high repetition is basically for conditioning the muscle to pose on stage. While doing high reps increases one's conditioning, it's essentially DIET that gets them down in body fat.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
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OP, you CANNOT spot train an area to lose significant body fat. There is one study showing that spot training can be done, but the body part (thigh) was trained NON STOP for 60 minutes with leg extensions and the fat lost..........I believe was 100 microliters. Lot of training to lose so so so little.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition 0
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