To achieve firm thighs, combine upper leg exercises with cardiovascular training and a low-calorie diet. The exercise ball squat and lunge are effective moves. Use a lotion or cream to reduce cellulite.
For many people, achieving firm thighs is an important fitness goal. However, if you want to tighten up those lean upper legs, you should know that targeted toning exercises, while important, are only part of the fitness equation. To get firm thighs, you need to combine challenging upper leg exercises with a fat-blasting cardiovascular training program and a healthy, low-calorie diet. For thighs that are truly beach-ready, you may also want to use a lotion or cream that will tighten sagging skin and reduce the appearance of cellulite.
Start your quest for firm thighs with exercises that challenge and tighten your upper leg muscles. Two of the best moves for this area are the exercise ball squat and the lunge. Doing two sets of these exercises three times a week can quickly strengthen your thigh muscles.
To perform the exercise ball squat, start by placing an exercise ball between your lower back and a stable wall. With your feet shoulder-width apart, slowly lower your body to a sitting position, hold for five seconds, and then return to a standing position. Be sure to keep your back straight and allow the ball to roll with you as you move. Start with six repetitions, increasing up to 12 repetitions as your muscles get stronger.
Begin the lunge by standing with your back straight and your feet slightly apart. Take a long step forward with your right leg, then dip your upper body so that your right thigh is parallel to the floor as your left knee almost touches the floor. The upper body should remain straight and the right knee should not extend beyond the toes. Use your right leg to move your body back to the starting position. Perform ten to 12 repetitions, and then switch sides, leading with your left leg instead of your right.
Firm thighs are not just a product of toning. Excess body fat can hide even the strongest leg muscles. Therefore, to show results from your toning efforts, you must shed the extra fat by combining regular cardiovascular exercise with a nutritious, low-calorie diet.
Cardiovascular exercise increases your heart rate and stimulates your metabolism, burning calories and strengthening your heart along the way. A good cardio workout is basically anything that gets your heart pumping and your breathing rate up for a long period of time. Pick an activity you enjoy—jogging, biking, swimming, walking, and dancing are just a few possibilities—and do it for 45 to 60 minutes, three to four times a week.
A healthy and balanced diet is also crucial for fat loss that leads to firm thighs. Try to eat plenty of nutritious, unprocessed foods, such as vegetables, fruits, and whole grains. To achieve a feeling of fullness that you crave, try to eat 25 to 30 grams of fiber per day. Also, limit your overall dietary intake to 1,500 to 2,000 calories per day.
Finally, if loose skin or lumpy cellulite is keeping your toned thighs from looking firm, you may want to consider trying a lotion or cream to enhance their appearance. These products, widely available in US pharmacies, commonly contain ingredients like caffeine, algae, and retinoids, which manufacturers say can firm skin after repeated use. It should be noted that any improvements derived from these products are strictly temporary and will wear off shortly after discontinuing use.
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