5 perfect workout to loose your thigh weight

Losing fat in the legs will improve your appearance and your health. A woman’s thighs tend to start to get skinny at a body fat percentage of approximately 18%. However, for your thighs to become slim, tight and toned you first need to know what type of thighs you have, otherwise you may inadvertently make your thighs bigger.

Step 1

Eat a healthy, low-calorie diet. Eating more calories than your body need leads to fat gain

Step 2

Perform 30 to 60 minutes of cardiovascular exercise five days a week during the course of 30 days. 

Step 3

Do squats two to three days a week over the month. The American Council on Exercise reports that squats along with lunges are the best exercises for thighs. Start by standing with your legs a little wider than hip-width. Bend your knees, shifting your weight back as if you're going to sit down. Don't allow your knees to extend over the toes. Straighten your legs to return to the start position. Add resistance by holding dumbbells or a barbell.

Step 4

Perform lunges two to three days a week for 30 days. Stand with your legs hip-width apart. Step forward with your right leg, bending the knee as shift your weight forward. Keep your right knee over the ankle. Push back with the right foot to return to the start position. If you have bad knees, step backward instead of forward into the lunge. Add resistance by holding a dumbbell in each hand. Perform the lunge to the side to target the adductors and abductors -- inner and outer thighs.

Step 5

Take the stairs instead of the elevator or escalator during the next 30 days. Using the stairs burns fat and tones the legs. It can also cut your risk of premature death by 15 percent, according to WorldHealth.net.

Tips

• Continue eating healthy and exercising beyond the 30 days to maintain your weight loss and health.

Workots

1) Squats- Stand straight up with your feet shoulder-width apart. Lower your body as far as you can by pushing your hips back and then bending your knees. Hold position for just a moment and then push yourself back up to the starting position. Repeat. Do as many as you can but aim for 20-30 reps and do a total of 2-3 sets

2) Lying Side Leg Raises- Lay on your right or left side, rest your head on your arm, and then place your other hand on the floor in front of you for support. Your legs should be straight and stacked on top of each other. Keeping the rest of your body still, slowly raise your top leg as high as you can. Pause, then lower it back down returning to the starting position. Repeat. Then turn over and complete on the other side as well. Aim for at least 20 reps on each side or as many as you can till you feel it burn.

3) Donkey Kicks- This exercise is great for your butt and having strong glutes and hamstrings is very important to great posture, maximum speed and agility as well. Begin with your hands and knees on the floor. While engaging your core muscles (by pulling your stomach toward your spine), bring one knee towards your chest. Keeping your knee bent and ankle flexed, bring the same leg back and up as high as you can. Remember to engage your core the entire time. Return to the start position and repeat using the same leg. Then repeat this on the other side. Aim for 12-20 reps on each side and complete 2-3 sets.

Forward Alternating Lunges- Stand with your feet hip-width apart and your hands on your hips. Then, step forward with your right leg and slowly lower your body until your right knee is bent at least 90 degrees. Push back with your heel to the starting position and repeat with your left leg. Or, the other way around if you prefer. That completes one rep. Do 20 reps and repeat for 2-3 sets

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  5.Glute Bridge- Even though it may look funny to some, the glute bridge successfully works the lower back, abs, glutes, and hips. Lie face up on a mat or floor with arms by your sides, knees bent and your feet flat on the ground. Engage abs and glutes and slowly bring your hips up, forming a straight line from knees to shoulders. Hold this position for 3 counts, then lower back down. Do 12 reps. If you want to challenge yourself, do the bridge with one leg lifted
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