Tone thighs FAST!!!

HeatherLeahxx

People! Crazy emergency! .....:huh:

How to tone my darling thighs? ....THE most effective exercise? Please :flowerforyou: :drinker:

HeidiMightyRawr

Toning = losing fat, and building/maintaining muscle to show the definition.

You can lose fat with a calorie deficit. You cannot spot reduce (you cannot decide where fat comes off first) It's genetic. Keep a calorie deficit and it WILL come off your thighs in time
Building/maintaining muscle in your legs can be achieved though squats, lunges, deadlifts etc. (great exercises right there!) A heavier weight with lower reps works best (higher reps is just endurance really)

leenna50

30 Squats a day for sure

dad106

Toning = losing fat, and building/maintaining muscle to show the definition.

You can lose fat with a calorie deficit. You cannot spot reduce (you cannot decide where fat comes off first) It's genetic. Keep a calorie deficit and it WILL come off your thighs in time
Building/maintaining muscle in your legs can be achieved though squats, lunges, deadlifts etc. (great exercises right there!) A heavier weight with lower reps works best (higher reps is just endurance really)

Agree.. Except for heavy weight low reps.

I do heavy weight, high reps(like 15 max) and am seeing great results.. So it's up to you to decide what you want to do.

_hi_hat3r_

30 Squats a day for sure

Thats a joke right? HAHA funny

_hi_hat3r_

Diet DIET DiEt!!! Squats and deadlifts.

_hi_hat3r_

and over training is counter productive so be sure to take rest days.

Dave198lbs

I do heavy weight, high reps(like 15 max) and am seeing great results.. So it's up to you to decide what you want to do.

if it's "heavy" weight, you shouldnt be able to do high rep. If you do high rep, then the weight is not heavy enough. That is my understanding anyway

Di3012

OP when you say "fast", er how fast you talking about here?

liftingheavy

Running, squats, lunges, deadlifts, hip adductor and abductor exercises with 80-120 lbs, 3 sets is working for me.

hallie_b

Running, squats, lunges, deadlifts, hip adductor and abductor exercises with 80-120 lbs, 3 sets is working for me.

Yup, those pieces of equiptment at the gym that feels like you are getting ready for your "lady exam" 3 sets of 15 for me.

HeatherLeahxx

OP when you say "fast", er how fast you talking about here?

About 3 - 4 months? ....I have been doing 30 Day Shred an I'm almost finished level 1 and I've been doing POP pilates inner thigh insanity for the last two weeks too..... :O

krm0789

Ellen Barrett's Pick Your Spot Pilates - Thighs. Mine are still big but they have stopped jiggling in a matter of weeks

spigenerb

As most stated above, squats, lunges, dead lifts. Compound exercises recruit more muscle groups burning more calories which can also lead to the production of testosterone. No it won't be even remotely close enough to masculinize you but it will help in reducing fat stores. Just as men need estrogen women need testosterone.

Do them once a week. Here is the plan I made for my wife when she started and she made huge gains in strength and toning as well as leaning the outside of the thighs. You cannot spot reduce.

Do 10 minutes on a stationary bike as a warm up. Do not let you heart rate get to 75%. Don't do any cardio the day after. Leg days can be the most taxing on your body. If you are taking 2 rest days a week then the day after legs can be one of your rest days.

Use proper form. Dont worry about heavy weight. Lunges should go down until your knee is an inch from the ground. Never touch your knee to the ground.

Squats: many do not go down far enough. The least taxing on your knee is to go down below 90 degrees (meaning below parallel to the ground) Stopping before this point or at the parallel point makes the joint and not the muscles take more weight. That means your butt should be below your knee when you are in the lowest position. Load bearing studies have proven this to be the most effective as well as safest for the knee.

I have her rest 90 seconds between sets.

Week 1: 3 sets of 8 dumbell lunges.
3 sets of 8 standing calf raises
Week 2: 3 Sets of 10 dumbell lunges
3 sets of 10 standing calf raises
Week 3: 4 sets of 10 dumbell lunges
4 sets of 10 dumbell lunges

Week 4 Start the process over but switch the lunges for squats. As you advance you can incorporate extensions and leg curls.

Rae6503

Toning = losing fat, and building/maintaining muscle to show the definition.

You can lose fat with a calorie deficit. You cannot spot reduce (you cannot decide where fat comes off first) It's genetic. Keep a calorie deficit and it WILL come off your thighs in time

Building/maintaining muscle in your legs can be achieved though squats, lunges, deadlifts etc. (great exercises right there!) A heavier weight with lower reps works best (higher reps is just endurance really)

This. Exactly and even then who knows. My thighs hold onto the very last fat stores my body has. My upper body is pretty damn lean but my thighs are still chubby. Genetics. But doing the above for 3-4 months will definitely produce some good results.

LovelyNFit

bump

thrld

ballet-based excercises, pilates, etc.

http://www.prevention.com/fitness/strength-training/ballet-boot-camp-barre-fitness

HeidiMightyRawr

Toning = losing fat, and building/maintaining muscle to show the definition.

You can lose fat with a calorie deficit. You cannot spot reduce (you cannot decide where fat comes off first) It's genetic. Keep a calorie deficit and it WILL come off your thighs in time
Building/maintaining muscle in your legs can be achieved though squats, lunges, deadlifts etc. (great exercises right there!) A heavier weight with lower reps works best (higher reps is just endurance really)

Agree.. Except for heavy weight low reps.

I do heavy weight, high reps(like 15 max) and am seeing great results.. So it's up to you to decide what you want to do.

"Heavy" is usually determined by the rep range and not the actual poundage. You could be lifting 150lbs above your head and people would think "wow that's heavy" because it is, but if you can do it for 15 reps it's not heavy for you.

Generally speaking, <6 reps = heavy, 8-12 reps medium and 15+ light

dad106

I do heavy weight, high reps(like 15 max) and am seeing great results.. So it's up to you to decide what you want to do.

if it's "heavy" weight, you shouldnt be able to do high rep. If you do high rep, then the weight is not heavy enough. That is my understanding anyway

For me, what I do is heavy.. as in I'm struggling at the end.. So that determines heavy for me.

I think it's more if you are not struggling to get the last few reps out, then it's too light.. or at least, thats my understanding.

marywanoKC

30 Squats a day for sure

30? I thought they came in packs of 50...

mzhokie

walk up hill...... we live in a hill neighborhood and my legs look great. So raise the incline on the treadmill.... do some stairs.... wall sits.... squats... etc. The cardio of the treadmill will burn fat and the incline will strengthen muscles. Win Win.

VMarkV

1) Calorie Deficit
2) Heavy, low rep (<5 reps/set) full ROM squats toes pointed slightly outward so you can go full ROM (A*s To Ground/ATG squats)
I prefer front squats and hack squats for thighs

nszocinski

bump for later