Spart big womancrave thigh slim to feel more confident with his appearance. To get this is actually not difficult, because there are various sports options that can help reduce thighs.
One type of gene called KLF14 has an important role in regulating the distribution of fat in female body parts.
The difference in the KLF14 gene variant in the body of each woman is thought to have contributed to a woman's body shape, for example, a pear-like body shape that is identical to a larger thigh size.
However, don't worry. With physical exercise and the right diet, you can reduce fat and tone the muscles of the body, including in the thigh area. With physical exercise and the right diet, the body becomes healthier so as to minimize the risk of getting dangerous diseases.
Sports That Can Shrink Thighs
There are various choices of sports or physical exercises that can help reduce thighs. Some of them are:
1. Traditional Squat
Traditional squats is a type squats the most basic and can be done anywhere. Traditional squats useful for shrinking the thighs, as well as tightening the inner thigh muscles. Traditional squats can be done using weights, or not.
Here are the steps to do traditional squats:
- Try to stand up straight and spread your legs up to shoulder level. Then, stretch your arms forward.
- Take a deep breath to tighten the abdominal muscles.
- Bend your legs, lower your body and slowly push your buttocks back until it looks like you're about to sit down.
- Make sure that your back and shoulders are still. Then hold this position for a moment, then exhale slowly.
- Slowly lift your body back up to the starting position.
Do traditional squats 3 sets of 12-15 repetitions. If you are already familiar with this exercise, try adding weights dumbbells in hand.
2. Wall Squat
wall squats is one of a kind squats the easiest, which is similar to traditional squats so it is suitable for beginners. This exercise can build isometric strength and work the quadriceps and calf muscles. wall squats can be practiced with the following stages of movement::
- Rest your back against the wall.
- Extend your legs in line with your shoulders.
- Lower your body like a position traditional squats until the knees form a 90 degree angle. Hold this position for 20–60 seconds.
- Make sure your back stays against the wall.
- Stand back up to the original position slowly.
Repeat wall squats 3–10 times.
3. plié Squat
plié are the basic movements performed for ballet. When combined with squats, This movement can help activate the inner thigh muscles. How to do the move pliesquats the right one is:
- Stand with your feet open (slightly wider than your shoulders).
- Make sure your toes are facing out.
- Lift and straighten both arms in front.
- Squat slowly until your knees form a 90-degree angle, keeping your hands in position.
- Stand back up in the original position.
Repeat this movement and do it for 1 minute.
4. Two-Thirds Jump Squat
This is an exercise that can get muscles to their full potential in a short amount of time. Jump squats strengthen the quadriceps, hamstrings, hips, and buttocks. Follow the steps to do two-thirds jump squat below this:
- Stand with your legs stretched out at shoulder level and place your arms by your sides.
- Lower your body like a position squats.
- When the body position is almost squatting, jump while lifting both arms up.
- When landing, position the body as before.
Do two-thirds jump squat 3 sets with 20 repetitions.
5. Lunges
Lunges is also a useful physical exercise to strengthen the lower body, such as the thighs, buttocks, and calves, so the movement can help shrink the thighs. Lunges has the following movements::
- Stand with your feet shoulder-width apart.
- Step one leg a little further forward, while lowering the body until the knees form a 90 degree angle. Hold this movement for a few seconds, then stand up straight.
- After one movement is complete, do the same for the other leg.
In order to benefit from lunges, It is recommended that you do 3 sets of 10–12 repetitions on each leg.
Other Things to Pay Attention to in Shrinking Thighs
In addition to doing the physical exercises above, you are also advised to do aerobic exercise, so that your thighs can look slimmer and toned. Aerobic exercises that can be an option include running, jogging, or a brisk walk.
These aerobic exercises can be done 3-4 times a week, for 20-45 minutes each session. If you don't have time or don't have time to exercise, try doing certain activities that can also tone your thigh muscles.
When you're in the office, for example, you can go up and down using the stairs instead of using the stairs elevator. To get maximum results, you are advised to balance it with a healthy diet with a balanced intake of nutrients.
Then, don't forget to drink enough water to keep your body hydrated.
In addition, if you are not familiar with thigh muscle toning exercises, be careful with the risk of hamstring injury.
There are various choices of physical exercises and sports to reduce thighs. However, before doing the physical exercises and sports mentioned above, you are advised to consult a doctor first.
This is done to avoid things that are not desirable, especially if you have experienced an injury or suffered from certain diseases.