The Truth About Lean Thighs

I wish it was possible to pick and choose where we gain and loose weight. Unfortunately when our body needs energy it doesn’t take it from our tights just because we’d like slimmer legs, it takes it from all over our body. It’s also important to note you can do all the working out you want but if your diet isn’t on point you’re never going to get lean, defined legs as the muscles you’re working so hard to define will be covered with fat — and this is the case no matter how much you build them up.

The answer? A training program that mixes strength training and fat-burning cardio (HIIT has been proven to work best) and will be complemented by a balanced diet. It’s easy to fall for fad diets — don’t do it! Cutting out gluten just because it’s popular or only eating protein will not lead to any long-term, sustainable changes.
Most fitness pros and nutritionists adhere to the 80/20 diet where 80 percent of the time you’re eating healthy, good-for-you foods (they’re no mystery -fruits, vegetables, lean protein, etc.) and 20 percent of the time you give yourself some wiggle room to indulge. A note on fruit – many people are afraid of it because of the sugar – don’t be! As long as you’re eating whole fruits (versus juices) you’re getting fiber along with that sugar, which mitigates blood-sugar spikes. Sugar from fruit does NOT affect your body in the same was as sugar from processed foods like candy bar.
Now, for a look at the exercise component. I asked Physique 57 co-founder Tanya Becker to show up a workout circuit you could easily do no matter where you are. For an optimal workout repeat this circuit three times and then do some HITT cardio for 30 minutes (for example alternate 30 second sprints on the treadmill with 30 second walks).

warmup_plank

Warm up: Plank with Knee Bends 60 seconds

Set Up: Start in a forearm plank position. Make sure your elbows are under your shoulders, your spine is long and your abs are engaged. Begin by bending one knee at a time towards the floor. You can start with a slow pace and if you can maintain correct alignment you can begin to bend at a quicker tempo to make this move more cardiovascular.

arms_triceps

Triceps Can-Can

Set Up: Start in a seated position with your knees bent and feet flexed. Place your hands slightly behind your shoulders with fingertips facing towards your glutes. Lift your hips off the floor, bend your elbows while simultaneously bring your right knee into your chest. As you straighten your elbows lengthen your right leg. Repeat 6 to 8 times on each leg.

thighs_thighdancing

Thigh Dancing 60 seconds

Set Up: Start in a kneeling position with knees a couple inches apart and hips resting on your heels. Lift your hips a few inches off your heels and shake them side to side. Add arms (artistic license here). Good music will help!

glutes_pretzel

Pretzel Position

Set Up: Start in a seated position with your right leg behind your right hip and left leg in 90’ angle in front of you. Place your hands in the floor in front of your left leg and slightly to your left. Lean towards the left and lift your right leg off the floor. Begin lifting up and down 30x each leg.

1 Comment

  1. Aliza Zibkoff
    January 29, 2017 / 10:06 am

    This all depends on your metabolism and natural shape. You will always slim down but if you got a wide pelvis it’s gonna effect your you leg profile no matter what exercise you do.

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