What you can do is firm up your flabby thighs by reducing the amount of body fat from your whole body — which will include the fat on your thighs — and toning your leg muscles. Combining
“We all want that inner-thigh area to appear tight, firm, and toned. But there's not one specific exercise that can do the job—you have to target all the muscles emphasized in the area.
Inner thigh sagging can be the result of factors like weight loss, muscle loss, or aging. As we age, our muscle tone tends to decrease unless we work very hard to maintain it through specific and specialized exercises. Skin on the legs, including the thighs, will also begin to lose tone and youthfulness with age.
These muscles are categorized as assistants because their primary action is hip adduction, which is drawing the leg in after it has been out to the side. Walking does help tighten the inner thighs by toning and strengthening these inner-thigh muscles.
Also, inner thigh fat burns more calories than outer thigh fat; this is why it sticks around for a long time and is very hard to lose.
According to The Stroke Association, a brisk 30-minute walk daily helps in controlling high blood pressure and in reducing the chances of stroke by 27 per cent. More importantly, brisk walking can help you tone your legs and reduce thigh fat. Walking tones your calves, quads and hamstrings and lifts the glutes.
The main culprit behind weight gain in your thighs is estrogen. This hormone drives the increase in fat cells in females, causing deposits to form most commonly around the buttocks and thighs.
You can see small results in even two to four weeks, after you begin a leg workout. You will have better stamina, and your legs will look a little more defined. But all in all, depending on your fitness levels, it does take three to four months for any remarkable difference.
The biggest culprits are pasta, white rice and bread, pastries, sodas, and desserts. These foods cause your blood sugar levels to spike, then crash soon after.
Women store fat in their hips, thighs, and butt, and while this subcutaneous fat is diet-resistant, leading to greater struggles with weight loss, it also comes with fewer health issues according to WebMD. Ample subcutaneous fat in these areas can also be a sign of strong metabolic health.
Although lunges and squats tone and define your thigh muscles, they won't make them smaller. In fact, you might notice your thighs getting bigger from exercise.
Walking Benefits for Legs
Muscle tissue burns four times as many calories as fat, so the muscle you get from walking can also help you lose more weight. This means that you can realistically trim some of the fat from your legs and tone them within a month or two by walking briskly every day for 60 minutes per session.
Include lower-body exercises such as lunges, wall sits, inner/outer thigh lifts, and step-ups with just your body weight. The key to strengthening the legs without bulking up is to keep the reps high (at least 15 reps per set). Perform three rounds of each exercise with minimal rest between each movement.
If you want to lose weight in your thighs, you need to engage in cardiovascular exercise, which reduces weight throughout your entire body. Running is a form of cardio, so it is effective at melting thigh fat.
In general, it can take anywhere from 6-12 weeks of consistent lifestyle changes to notice a slimmer appearance to your legs. With that said, some women may notice a difference in fewer than 6 weeks and some may not notice a difference after 12 weeks.
The adductor and abductor machines will firm and tone your inner thighs and outer buttocks when used intensely, but will not alter their size — that is, slim them down.
Squats are one of the best workouts women can do to tone the inner thighs and booty. But if you do squats, you'll also enjoy many other benefits. Doing squats promotes balance and overall conditioning.
An unhealthy diet can result in extra fat
When you eat a diet filled with processed foods, refined carbohydrates, and sugary drinks, it results in stubborn fat on your abdomen, hips, and buttocks. These types of foods lead to insulin resistance, which leads to increased fat storage, ending in fat that's hard to lose.
For some people, the first noticeable change may be at the waistline. For others, the breasts or face are the first to show change. Where you gain or lose weight first is likely to change as you get older. Both middle-aged men and postmenopausal women tend to store weight around their midsections.