Best work outs for toning thighs?

LauraJ440

Hi, just wondered if anyone has any tips for the best work outs to tone and reduce upper thighs, this is always the last place I lose weight but the place I need to the most!

AnvilHead

Unfortunately you can't "spot reduce" any particular area of your body through exercise. The manner in which we lose (and gain!) fat is dictated by our genetics. Here's a great article about android and gynoid fat distribution patterns, part of which details how to lose fat: https://themusclemechanicuk.com/fat-patterns-android-and-gynoid-fat-distribution/

LauraJ440

Thanks that's useful

GainsLevelIncreased

Squats, which will recruit a lot more muscles than just the quads; like glutes, hamstrings, and core... But, can be done with dumbbells, barbell, and the smith machine. A good isolation exercise for the quads are leg extensions. Also, try the leg press, light weight, and keep your feet low on the press. The closer your feet are together will work the outside of your thighs, if they're a bit wider, you'll work the inner part of the thigh. The higher your feet are on the press, will target more hamstrings and glutes, so keep them feet low.

AnvilHead

GainsLevelIncreased wrote: »

Squats, which will recruit a lot more muscles than just the quads; like glutes, hamstrings, and core... But, can be done with dumbbells, barbell, and the smith machine. A good isolation exercise for the quads are leg extensions. Also, try the leg press, light weight, and keep your feet low on the press. The closer your feet are together will work the outside of your thighs, if they're a bit wider, you'll work the inner part of the thigh. The higher your feet are on the press, will target more hamstrings and glutes, so keep them feet low.

Useful exercises for other reasons, but they'll do nothing for targeting fat loss in the legs. Spot reduction is a myth.

jessef593

Continue to eat less food. It’s that dreaded “wax on wax off” cycle

sgt1372

To answer the question, the "best" exercises to strengthen & "tone" your thighs are the most obvious: deadlifts, squats and lunges. Basically, any compound lift or exercise that works your hips, butt, hamstrings and quads will do.

However, you won't be able to "see" the results of that work until you lose enough body fat to reveal it That where the "you can't spot reduce" comments come into play.

When people (usually women) say they want to get "toned", they have an image in their mind of a "tight" slim body w/defined but not excess musculature - think bikini models for women and swimmers for men.

This is entirely achievable through disciplined weight/BF loss and compound lifting and body weight exercises that hit the entire body. It just takes time and patience.

You'll know you've achieved it when your body does not change much if at all when you flex. It's just tight all over even while relaxed.

You'll know it when you see it. Good luck!

LauraJ440

Thanks all, that's really helpful. I will definitely try the squats and lunges and keep going with the diet. Would running be the best cardio to help fat burn alongside the squats etc for toning?

RoxieDawn

ljbs440 wrote: »

Thanks all, that's really helpful. I will definitely try the squats and lunges and keep going with the diet. Would running be the best cardio to help fat burn alongside the squats etc for toning?

Cardio is going to burn calories so it can enhance your weight loss by helping you with your calorie deficit. If you enjoy cardio it has many health benefits so adding it to your daily/weekly workouts is certainly fine.

Losing fat comes down to sticking to your calorie deficit.

sgt1372

ljbs440 wrote: »

Thanks all, that's really helpful. I will definitely try the squats and lunges and keep going with the diet. Would running be the best cardio to help fat burn alongside the squats etc for toning?

Well, you're going to get all kinds of answers to this. So, I'll just give you mine.

I hate running. I'm not good at it (I've got asthma) and it's hard on the body, particularly the legs/knees (and I've also got a bad knee). However, there are a lot of people here on MFP who already love running and those who want to do it. So, if you like running, just do it. It's basically free. The only equipment you need are running shoes but you probably already have some. If you run a lot, you'll just need to replace them more frequently.

Biking is another option. It can burn a lot of cals but it only works the lower body and the equipment is (or can be) expensive for on the road use. There's also the weather and the traffic, which I consider negatives. You can get a spin bike or just attach a "trainer" to a real bike for use at home. I've got an expensive spin bike but find it boring to use. That's where the expensive Peloton spin bike and attachable computer/phone screens come in. They provide the necessary entertainment for what is basically a very boring activity.

Lastly, there's rowing. That's my cardio of choice and the one I now always recommend. It costs less than most bikes, provides a full body workout (85% of the muscles worked is the common claim), can burn as much or more than riding a bike and can be used rain or shine w/o leaving the comfort of your home 24/7 and you don't need to buy any special equipment (or shoes) to use it. In fact, some people prefer rowing barefoot.

I've had my rower for over 18 months and have lost 40# and have "toned" my body using it in conjunction w/doing compound lifting and body weight exercises and some long distance hiking.

If you're interested in a rower, there are multiple threads that have been recently posted on MFP that you can read to learn more about it. Just do a MFP search using the words "rowing" or "rower." I'd also recommend visiting the Concept2 rower site which provides all the info you'll ever need (or want to read) about rowing: http://www.concept2.com/.

MegaMooseEsq

ljbs440 wrote: »

Thanks all, that's really helpful. I will definitely try the squats and lunges and keep going with the diet. Would running be the best cardio to help fat burn alongside the squats etc for toning?

Running won't do much for weight loss unless you actually do it while not eating over the amount you use - I gave it a try last summer and it turned out that I enjoy it (outside only though), but I know too many people who think they're "supposed" to run and take every excuse possible not to do it. There are also people who enjoy running but find that it increases their appetite to the point that it can even be counter-productive to weight loss. Give it a try, but don't get married to the idea that there's a "best cardio" out there other than the one you'll actually do.

LauraJ440

I'm definitely sticking to the calorie deficit, so 1200 calories max even if I burn more by doing exercise, have mainly been doing loads of fast walking so far. It is working but I think I need to do more. Think I will be rubbish at running but will give it a go, just hope it's not a complete failure! Am just starting out so will try alternatives if not. Thanks for all the advice, much appreciated.

middlehaitch

If you are only eating 1200 cals I would recommend eating at least 50% of your exercise calories back.
1200 really doesn't allow for vigorous activity without burning out for most people.(petite, sedentary, older excepted).

Lose weight and exercise in a way that is sustainable.

Cheers, h.

LauraJ440

middlehaitch wrote: »

If you are only eating 1200 cals I would recommend eating at least 50% of your exercise calories back.
1200 really doesn't allow for vigorous activity without burning out for most people.(petite, sedentary, older excepted).

Lose weight and exercise in a way that is sustainable.

Cheers, h.

Thanks h, sounds like good advice.