Tips for bum/thigh workout that doesn't involve gymming?
fuerin
Posts: 8 Member
5'11, 145 pounds but have ginormous thighs - abundant in cellulite and stretch marks xD I've read that it's not possible to spot reduce, but I REALLY don't want to lose weight off my upper body, so any suggestions for workouts that target the lower body more would be helpful. I don't have access to a gym so spinning isn't an option at the moment. That leaves me with squats, I guess, but any other fun suggestions out there? The only thing I do right now is ride my bike instead of using public transport, but that doesn't really count as intense exercise because of all the stopping and starting. Thanks! 
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Google "strong curves pdf" to get the strong curves template. The third program listed is a bodyweight program that you should be able to do at home.0
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5'11, 145 pounds but have ginormous thighs - abundant in cellulite and stretch marks xD I've read that it's not possible to spot reduce, but I REALLY don't want to lose weight off my upper body, so any suggestions for workouts that target the lower body more would be helpful. I don't have access to a gym so spinning isn't an option at the moment. That leaves me with squats, I guess, but any other fun suggestions out there? The only thing I do right now is ride my bike instead of using public transport, but that doesn't really count as intense exercise because of all the stopping and starting. Thanks!
Ruuuuuuuuuuuuuuuuuun!
But you can't target where you lose. If you're in a deficit it'll come off wherever it wants.0 -
You just need to lose the fat. Running REALLY slims down most people's, or at least many people's, legs. When I started running my legs pretty quickly (like in a few weeks) looked noticeably slimmer. Over time, they developed a nice curvy but not bulky look.
In my case, when I later added sprints the quads actually got a little larger because the sprints built more muscle. But long, steady state runs don't have that effect on me...they just slim my legs down.
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Jump lunges, walking lunges, frog squats, sissy squats, plies, jump tucks,.....................the list is pretty endless.
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Walk briskly, running is bad on your knees and don't expect miracles. Hereditary in some cases means no matter how much you exercise you are still going to have large thighs, big butt, or big boobs. You can do something about things like big boobs; but little can be done about large thighs and butt without a lot of exercising. You say you bike in heavy traffic, stopping - starting. Find a nice bicycle trail and bike there or join a bicycle club and ride with them. Sorry I am not much help. I know a woman who had huge thighs and she underwent some sort of plastic surgery; but, that seemed pretty drastic; but, she looked better in her clothes. I think she underwent 'liposuction' or something like that. Are you really ready to take that chance with your life?0
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The standardI've read that it's not possible to spot reduce, but I REALLY don't want to lose weight off my upper body, so any suggestions for workouts that target the lower body more would be helpful.
Not as helpful as a full-body strength program. Otherwise you'll end up weak & smaller up top and with a reduced metabolism from the loss of upper body muscle. You already know spot-reduction is a myth. I'd follow one of the popular strength programs here, like NROLFW and Stronglifts. Those require weights, so in the mean time, start with a bodyweight program, like Nerd Fitness. Keep it very challenging for best results.
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Embrace your thighs! Just sculpt them. Various squats, lunges, step-ups... can help define your legs. Also--I second the running.0
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I am trying to put on muscle and size right now, and one piece of advice I keep coming across is "if you want to build your lower body, avoid long distance running". If you are trying for the opposite, seems like distance running may be the way to go, as some other posters have mentioned.
Sprinting, squats and lunges, etc are good for strength and shaping the lower body, but won't make it smaller, and may make it bigger if you are eating at maintenance or a surplus (which I'd hope you are at 5'11" and 145 lb.)
If you don't want to lose any size up top, that's where I would recommend focusing your workouts, to build/maintain your muscle there. Don't neglect lower body, but emphasize the areas you want to grow.0 -
I'm a little curious now after reading posts over the past few weeks. What is considered big for thighs? Is there an actual measurement causing the concern or is it more of a perception? Nothing against OP. Just curious because we get a post every few weeks or so claiming their thighs are so huge but the factors don't seem to add up.0
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Squats with weights has helped me tone up my legs a lot0
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GRITSandSLUTS wrote: »Walk briskly, running is bad on your knees and don't expect miracles. Hereditary in some cases means no matter how much you exercise you are still going to have large thighs, big butt, or big boobs. You can do something about things like big boobs; but little can be done about large thighs and butt without a lot of exercising. You say you bike in heavy traffic, stopping - starting. Find a nice bicycle trail and bike there or join a bicycle club and ride with them. Sorry I am not much help. I know a woman who had huge thighs and she underwent some sort of plastic surgery; but, that seemed pretty drastic; but, she looked better in her clothes. I think she underwent 'liposuction' or something like that. Are you really ready to take that chance with your life?
Thanks for the advice! I understand the limits of heredity and I will probably always be bottom heavy- I'm fine with that. I just have a lot of excess fat on my thighs that I'd like to get rid of, at least partially. I've been on a few bike rides over hilly trails, just haven't managed to make a habit of it yet, but hopefully I will get there ^^
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5'11, 145 pounds but have ginormous thighs - abundant in cellulite and stretch marks xD I've read that it's not possible to spot reduce, but I REALLY don't want to lose weight off my upper body, so any suggestions for workouts that target the lower body more would be helpful. I don't have access to a gym so spinning isn't an option at the moment. That leaves me with squats, I guess, but any other fun suggestions out there? The only thing I do right now is ride my bike instead of using public transport, but that doesn't really count as intense exercise because of all the stopping and starting. Thanks!
You sound a little confused. You say you know you can't spot reduce, you mention you have really big thighs( i believe you don't like them). BUT you want a BUM/THIGH workout. Seriously what's the point, what do you expect it will do???
If by a lucky chance you do build some muscle from this workout(which is highly unlikely) it will make your thighs BIGGER. It appears you store fat in the lower body area mostly. If you lose weight, the first place it's likely to come off is your lower body making them SMALLER. The workout you're asking for has partially no effect on your goals.
Hmm, yes, I see your point about not being very clear, I'm just new to all the fitness jargon. =P What I meant is that I want to lose more FAT off my thighs...I understand that a workout will build muscle and increase size, which I'm fine with as long as the fat melts off and I'm less flabby.
Unfortunately, my bottom half doesn't give up fat easily even if it's the place I store most of it. I used to weigh ~175, and the weight I lost came disproportionately off my upper half ( especially boobs =( ), leaving me even more pear-shaped than before. Hence the request for a targeted workout- I guess I'm still hopeful that there's some magical way to melt flab off specific areas even if everyone says otherwise =P0 -
MakePeasNotWar wrote: »If you don't want to lose any size up top, that's where I would recommend focusing your workouts, to build/maintain your muscle there. Don't neglect lower body, but emphasize the areas you want to grow.
Good point! I'll keep it in mind. 0 -
DawnEmbers wrote: »I'm a little curious now after reading posts over the past few weeks. What is considered big for thighs? Is there an actual measurement causing the concern or is it more of a perception? Nothing against OP. Just curious because we get a post every few weeks or so claiming their thighs are so huge but the factors don't seem to add up.
Yeah, it's pretty much perception. :P I'm unhappy with mine mainly because the mass is made of fat as opposed to healthy, strong muscle. Hence the issues with cellulite and so on. Also, they're even wider than my hips, which is another thing that bothers me, from a purely aesthetic point of view.
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Like you, my thighs are the last place I lose fat. I've decided not to dwell on it, and I am focused on weight training all over, and trying to keep my diet on track. The thighs are coming around, but I am also noticing strength and definition differences in my shoulders, arms and abs, which I am celebrating while I wait for the rest (thighs) to follow
Feel free to add me, as I feel like we are in the same boat.0 -
Here's one of my favourite lower body workouts (don't let the title scare you )-- it combines strength, HIIT cardio, and pilates. It's 52 minutes long but the way it's structured makes it feel shorter and less boring https://www.fitnessblender.com/videos/strength-hiit-and-pilates-workout-for-a-bigger-butt-and-strong-legs-lower-body-burnout 0
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Run, lift, eat at a deficit. Repeat until awesome. Most likely your upper body will continue to shrink as well, but that's life. You have to lose fat to lose fat
I'm pretty much in training bras by the time my legs lean out. AND I still have cellulite (although not as pronounced). If you want those legs to look good you must lift (or at least strength training) as well as cardio. I highly recommend hiit running and everything ninerbuff mentioned. Your whole body will get smaller as you lose. But, more importantly, you'll start losing the flab and get tighter legs of you workout.0 -
also pear shape women loses weight...
so just focus on working out your body, it will even out eventually.
I think she might have had some surgical assistance up top. Nothing's wrong with that.
But the reality is if you're a pear, you definitely will lose on your upper half, and well before your thigh stuff goes, too.
I don't think being a lean pear is a terrible look, though. Keeping your muscle wherever you can will give you shape.
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Google "strong curves pdf" to get the strong curves template. The third program listed is a bodyweight program that you should be able to do at home.
and this.
Cycling is great (it's made a difference for me, which I've lost from forced inactivity again but am getting back ) and apparently it interferes less with muscle recovery than running. Walking is something you could do any time. 0 -
Umm, I don't have access to a gym either but here is what I've been doing. I use my bed (lol) I lay in the middle and stretch my arms out to the edges. Then lifting one leg and cross it over to the other side of the bed- holding it there for about a count of thirty. Then I switch to the other leg. I count it one set when I've don't both legs. I 've lost inches off my hips and thighs doing this. I also stand at a chair (or counter) and do 'side leg lifts' to a count of thirty or more. I feel the pull on the inner thighs with this. My 'cross over' stretches pulls on the hips and calf's as I point my toes. I don't know if I explained it well enough, but it's working for me. My pants and jeans are looser in the hips and waist. I like that enough to keep doing this.0
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PeppermintJoy wrote: »Umm, I don't have access to a gym either but here is what I've been doing. I use my bed (lol) I lay in the middle and stretch my arms out to the edges. Then lifting one leg and cross it over to the other side of the bed- holding it there for about a count of thirty. Then I switch to the other leg. I count it one set when I've don't both legs. I 've lost inches off my hips and thighs doing this. I also stand at a chair (or counter) and do 'side leg lifts' to a count of thirty or more. I feel the pull on the inner thighs with this. My 'cross over' stretches pulls on the hips and calf's as I point my toes. I don't know if I explained it well enough, but it's working for me. My pants and jeans are looser in the hips and waist. I like that enough to keep doing this.
You lost fat from your calorie deficit.0 -
Arditarose, would that not be a good thing? Am I missing what you are saying? Sorry..0
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PeppermintJoy wrote: »Arditarose, would that not be a good thing? Am I missing what you are saying? Sorry..
It's a great thing! You just said in your post that you "lost inches" doing these exercises. It was your calorie deficit. I squat 180, dead lift 200...and whatever fat I lost came from my calorie deficit too.0 -
Ohhh so that is what this is. LOL, I'm just looking at my tape measure and going 'inches' that's good. Fat sounds better. Thanks. I'll keep this in mind.0
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Definitely walk at a brisk pace for 2 to 3 miles everyday!! Go on trails. That will help. Also eating healthy meals will help!!0
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also pear shape women loses weight...
so just focus on working out your body, it will even out eventually.
I think she might have had some surgical assistance up top. Nothing's wrong with that.
But the reality is if you're a pear, you definitely will lose on your upper half, and well before your thigh stuff goes, too.
I don't think being a lean pear is a terrible look, though. Keeping your muscle wherever you can will give you shape.
I believe I said, these shapes just determine where you store fat. So get rid of the fat and that shape is gone for the most part.
Right - when a pear loses fat, the part of the shape that goes first is the part they usually want to keep, and it's not a part that can really be adjusted with weight training
You can build shoulders and arms, but that's not what most pears are concerned about. You wind up being average-to-lean-ish on the bottom and really lean up top.
Which again, isn't a bad thing, necessarily, but it does mean adjusting expectations.0 -
Thanks for all the tips everyone! Running turned out not to be for me unfortunately- I didn't enjoy it at all. However, I have been going to a Zumba class and playing badminton, and I've taken up swimming, so hopefully it'll all help over time. I have to admit I'm not serious enough to take up weight training or anything hardcore- my goal is to keep it nice and fun while slowly easing into a healthier lifestyle. It's definitely nice to be surrounded by inspired people while I do that!
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^^ True, this was the case for me tooMoiAussi93 wrote: »You just need to lose the fat. Running REALLY slims down most people's, or at least many people's, legs. When I started running my legs pretty quickly (like in a few weeks) looked noticeably slimmer. Over time, they developed a nice curvy but not bulky look.
In my case, when I later added sprints the quads actually got a little larger because the sprints built more muscle. But long, steady state runs don't have that effect on me...they just slim my legs down.
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