What are other ways to tone your thighs?

[Anonymous]

Specifically for my legs, I do leg curls and leg presses, inner thigh adductions, elliptical/bike/treadmill/track, squats AND lunges. I also do jump rope but that's more like an overall cardio thing.

Idk what else to do for them. They're still big. >_> And not all muscle either...

What are other ways to tone your thighs?

Updates

+1 y

For everyone concerned about my fat burning cardio-

I do cardio daily, 10 mins. on an elliptical/bike/treadmill or running on the track AND 10 mins. of jumping rope with some rest in between. I do weight training then finish with cardio.

Updates

+1 y

20 mins. on ellitpical/...* TYPO

Last update, sorry.

[Yeahhbro]

haaaaaaaa I see why you are not doing well. 10 min of cardio is almost nothig I am dead serious. For the first 10 min what you are sweating is just water...You see the way cardio uses energy is likes this: First the body will use carbs as it is its short term source of energy, when the body has exhausted its short term supplies, it will then use its long term sources which is fat. So for the first 10 min what you are sweating is just water and carbs, not fat. You start to sweat fat after 10 min or so.

Also it depends how much effort you are putting into it, because if you haven't break a sweat, then you are not doing anything, as simple as that. Just moving the stationary bike, won't make you loose weight or tonify your legs. The 10 min f** burning time fram that I mentioned, was if you going for a jog, with a relative good pace. If you are doing 10 min with a slow pace, the time frame increases to around 23 mins.

So you see in order for you to burn fat properly you need to go jogging 4 times a week (don't do it everyday, or else you will overtrain and you might hurt yourself and will you hit a pleatu) and jog for 30 mins, but put a lot of effort into it, try to jog fast. Also choose a path to go jogging and memorize it, every week try to beat the furthest point in that 30 min frame, so you will progress.

How do I know this? Well I am pationate about fitness and soccer, so I do read about this a lot. Most importantly, its because I used to wait 176lbs and I needed to lost 25 pounds to play soccer. I did that and guess what? I weight 148 now.

[Asker]

I run like hell and drip sweat, so yeah.

[candlewax]

What's your defintion of "run like hell?" I question because you seem to think 20 minutes is enough when it isn't. Some people think that when it comes to exercise, the minimal works when it doesn't.

[Asker]

I run on an incline and all out run at like 6.0 for speed, that's what I mean. I understand the minimum does nothing for you...

[WeaponZero]

Being toned comes from a combination of low body fat and a high amount of lean muscle. The muscle building comes from resistance training. That, you can target. The fat burning comes from cardio, and you cannot spot fat-burn. Everyone has trouble spots where fat disappears from last. In your case it's your thighs. It's very possible you won't lose that last bit of fat on your thighs until you've lost so much fat from your body that you end up looking like one of those competition fitness competitors. It's something about your body that you may just have to accept.

Also, when you lose the fat it's possible you may still have "big" (and they're really probably not all that big =P) thighs that are solid muscle. The only way to shrink them down in this case would be to completely abandon any form of lower body resistance training and do high intensity cardio routines every day. You will lose muscle mass.

[WeaponZero]

RE: your update -

You should never-ever-ever-ever do resistance training two days in a row unless it's different muscle groups. Lifting weights every day (unless you're working different muscle groups) is counter-intuitive because your muscles NEED 48 hours rest after a resistance workout. You are risking serious injury as well as defeating the purpose of doing the resistance training because muscle building happens during the rest period after the workout, not during the workout itself.

[WeaponZero]

If you want to do weight training everyday then do splits. There are two common splits:

1. Upper/Lower - Do all your exercises that work upper body one day, lower body the next, and alternate.

2. Push/pull/legs - Do the exercises that involve a pushing motion (working the shoulders, chest, and triceps) one day, the pulling exercises (upper back, biceps, forearms) the next, and lower body the next.

[WeaponZero]

The push/pull/legs split is generally geared more toward people trying to build muscle mass but can be adapted/modified for people whose goals are more fat burning/toning.

[WeaponZero]

It is a common misconception that people who work out with lighter weights can ignore the 48-hour rest rule and work the same muscle group every day. This is not true and can get you in serious trouble.

[Whistling_Dixie]

You said it better, sooner.

[NotJustAnotherGuy]

I'd just like to add, you can work the same muscle everyday. Serious bodybuilders need 48 hours cause they tear up their muscles FAR more than the average person. Recovery depends on the intensity of your workout. If you work out hard enough, you won't be able to lift the next day. If you can, that means you've recovered enough. And let's not forget that recovery is constant from the moment you finish your workout. It doesn't just magically come at exactly 48 hours.

[NotJustAnotherGuy]

Oh and working every muscle group every day, can actually be very beneficial for those with low cardio fitness, as you are able to get your heart rate up a lot higher than if you just did 3 muscle groups (because you don't need to take breaks, you just switch from muscle group to muscle group). So don't let the 48 hour myth scare you. If you are lifting with a muscle that can't handle the work load, the feeling of your muscle straining is very definitive. You will be able to tell.

[Eiffelgirl21]

Well, I since I have been in Costa Rica, I have been hiking up mountains a LOT. And,

my legs are beautiful now..thighs and all. And, it hasn't been that long. So, I think exercise with something like a hill/leverage(similar to mountains LMAO) should work..I mean, it would be working all of your legs..Well, it worked for me anyhow. Haha..

And, Tia, I am sure your crazy! I am sure they aren't big! ha ha

love youuuuuuuuu <3

[FierceMegan]

+1 =D

[Eiffelgirl21]

aww thank you love <3

[FierceMegan]

<3

[candlewax]

Remember, cardio burns fat. There is NO such thing as spot training, which is what you're asking. You need to burn fat and when you do, your body decides what fat goes first. Resistance training only does so much. You have to get rid of the layer of fat that's covering those muscles. So get your cardio up.

Try to get in 30-40 min of cardio every day.

[candlewax]

Two down? Really? Take it up with my professors with doctorates on the subject, gawd.

[Asker]

I always do +1.

[candlewax]

Disregard my answer to your update then. :p

[Eiffelgirl21]

lol, I was NOT going after you or saying anything bad about you. JEEZ I was just supporting her. I don't think you're answer is wrong either.

[candlewax]

Lolz, another down. Glad to see that people think the ACSM is wrong.

[MyNameIsJonas]

Are you doing this all in one day? Maybe your leg's are bulky because you are working them heavy weight low rep's? You can have BULKY muscle. Muscle is not always lean, it can look like bulk, tone or anywhere inbetween. I'm going to give you something you can do in the gym that should slim down your thigh's.

Do this twice a week.

Squats- ass to the ground using the smith machine in your gym. Use a weight that is rather light id say 2- 35 lbs disc on each side. 3x20 -

Then lunges in place with a 20 lbs dumbbell in each hand. do 12 lunges per leg each set- 3x12- keep a good pace.

Lastly you need a cardio type excersise to tone down. elliptical for 3 min or run stair's. If you run stair's skip every other step. Better range of motion.

[Asker]

I do do this each time I work out. I do high weights and 5 sets of 10 reps for each exercise.

[MyNameIsJonas]

May I recommend high reps at the 3 set range. I don't know the weight you are using but 5x10 with heavy weight is something one would do to add mass it's still in the med rep range.

For I.e if I wanted to do a chest workout for mass/building muscle I'd do 5x10 on dumbell press using heavy weight. Building upon each of the 5 sets actually build's back the muscle to be larger. It's not an exhausting type exercise.

[Whistling_Dixie]

You know that spot reduction is a myth, right? If you do leg workouts you will tone your leg muscles but, if you retain fat under your skin, the tone muscles will be covered in fat. Depending on your genetics, your body will have a preference on where to store fat. Take me for example. I do sit up and such to strengthen my core because I need a strong core to ride bicycles. That's my hobby. Genetically, my body prefer to store fat around my belly. So, my abdomen will be the last place to loose fat and the first place to gain fat. If I want a six pack, I will have to be extremely lean.

[Eiffelgirl21]

I think you are right.

[WeaponZero]

He's 100% right. That's basically what I said in my answer.

[theydidntnameme]

well think of it like this, upper legs are huge. the quadricep is like one largest group of muscles in the body. you can either increase the muscle in your thighs (so they show more) or lose fat in your thighs (so they show more), but you can't target specifically your thighs to lose fat. you can specifically target them to gain muscle, so your best bet would to get more muscle on your thighs.

in order to get lean muscle on your thighs (which is what you want) you need to do exercises that stress your quads, using light weightand high repetitions. if you do heavy weight and low repititions you'll gain bulk (which makes em look like hulk legs).

how many sets / reps of leg presses do you do? and squats? and lunges? most of the other exercises you do aren't very hard on the quads. jump rope especially, I know that from experience.. its mostly your cavle muscles that are engaged. and how many days a week do you do these?

[Eiffelgirl21]

listen to this guy. he knows his stuff! ha ha <33333

[WoIIie]

You look Korean so you likely just have big tender thighs. ;)

If your diet is in order and you are consistently working out the legs, then you've done all you can do. Be happy with them. Those fitness models with the define muscles in their legs have been dieting to perfection for at least a couple weeks so their muscles could show that definition for the photoshoot. It's not realistically sustainable for the typical person. (There are plenty of fitness gurus who do manage, they are not typical)

Another way to thin out your legs (not really tone) is to lose muscle mass. That's a horrible idea and hopefully you never entertain it.

[candlewax]

More like a couple of months...

[martyfellow]

You're a girl, darlin. Your thighs are always going to have some fat, so don't stress out about it. You're doing everything you can already!

Howver, that said, less weight work (builds bulky muscles in those pretty thghs) and taking up long distance running will somewhat reduce the fat in your thighs, guaranteed., as well as make them shapely, because you'll build long ropy muscles and not tight bunched ones from weight work.

You're already in the 99th percentile of a nice body, though, so don't look for that much improvement.

Sometimes I think you three are trying to start a riot.

[cavmanier]

Its been said many times in this thread, you can't target fat loss. You can lose overall body fat and your body decides where the fat comes from. For women, they tend to either store more fat in their thighs/butt or in their stomach but it must be stored somewhere. Fatter thighs are much more attractive than a fat stomach so be happy that's where you store your fat. If you want to lose more body fat through diet or exercise that's cool too.

[madmisskelly]

It sounds like you are doing all the right things.

See, I naturally have big thighs- no matter how much weight I lose, they stay thick. So, I don't lift any additional weights with them anymore because I don't want them to get bigger.

Instead, I focus on running.

You may want to try focusing on running and yoga/stretching for your thighs.

[ncsquirll99]

Well what worked for me (I had the most amazing legs... they were man legs though) was cycling. It really depends on what legs you want. I recommend getting into biking a lot and if you can unicycling (because of the gearing and the awesome ab and back workout it can give you) PLUS you get to learn a cool new "sport"

[Musical546]

yeah, this. I did the exact same. cycled for a month, everyday- average of 15 mi a day... took about an hour, not gotta say there isn't any fat left in my thighs.

gotta say... I prefer two wheels more than one =P

[PeterCobra]

you lose bodyfat at the same percentage all over your body. so maybe stop just targeting your legs and try more of a diet along with full body cardio. you can however build fat in specific areas as in hips for women and belly for men...but you loose it more evenly. I hope that makes sense.

but the way you describe it...it sounds pretty hot to me. that's the way I like a girls legs. but to each their own. good luck.

[PeterCobra]

UPDATE: it sounds like you are doing mostly what you should be doing. genetically you might just have to turn up the cardio even more and diet even harder. also your cardio is very lower body involved. try some boxing on a bag or rowing and some things that don't just work your legs. it just might be making the leg muscles even bigger from all the work they are getting. (and definitely stay away from the bike!)

[dalila]

To tone them is what you are already doing maybe you need more weight and do it more often, I don't know if you drink Whey Protein after work out, it really helps to turn fat into muscle, it does take a while tough... But if you want very slim thighs I would say run everyday as much as you can...if you can work out with a trainer it makes a huge difference than doing on your own, it sure helped me a lot :)

[candlewax]

FAT DOES NOT TURN TO MUSCLE! Remember this! It is physiologically impossible for fat to turn to muscle. You cannot turn one tissue into another. Fat burns and muscle increases because it's getting worked AND the layer of fat around it is going away.

[dalila]

The weight that once was fat is muscle, where was fat once now is muscle... So to me anyway my fat is no longer fat is muscle... don't get mad... The more muscle you have the more you burn fat that's why is good to have muscles

[FierceMegan]

You need muscle. Maybe you need to eat more protein because it sounds like you are working very hard. You can take protein shakes, or eat more foods with high protein count.

[candlewax]

She needs to burn fat. She can work those muscles like crazy, but if that fat layer is still there, you'll never see the "tone" that you're looking for.

[FierceMegan]

Well it sounds like she is burning fat. If you follow all her questions the girl exercises regularly. She does cardio & does weights (including her own body as a weight). I am basing this off of HER! She may need to add protein to her diet. FYI - she said her tights were huge. That's Bull, they are not huge, but I hate adding my opinion.

[candlewax]

It doesn't matter. If she's eating properly and is doing plenty of cardio and STILL nothing is happening, then she's SOL because her genetics aren't going to let it go any further. She provided no info about how MUCH cardio she does. She sort of downplayed it and seems to concentrate on muscle building exercises. They won't do squat if you aren't doing any cardio. The whole point is that people think they need to do tons of muscle building to "tone" when the reality is that it should be

[candlewax]

combined with just as much cardio.

[FierceMegan]

She has been doing the cardio. She has stated that in previous questions. I know YOU don't know that, but I do. PROTEIN helps build muscle. If you want to be toned you need to muscle. Adding protein to her diet will help. That is why body builders take PROTEIN SHAKES! She already doing cardio & muscle training, so she should add protein shakes.

[Eiffelgirl21]

I think you are right, FierceMegan. Protein is very important when it comes to toning. Or so I have heard. :)

[FierceMegan]

Thank you Eiffelgirl21, you came to my rescue. It was very romantic. *blushing* =)

[Eiffelgirl21]

I have been told, I am a romantic. Hopeless, if that. haha. <3333333

[FierceMegan]

Charming too! XD <333333333

[Eiffelgirl21]

:))

[FierceMegan]

XD <3

[candlewax]

Well when you have a degree on the subject, let me know

[candlewax]

PS- if either of you knew what you were talking about, you'd stop referring to muscles being "toned." kthx. I mean you're basing info off of "what you heard." This site scares me sometimes. :/

[Eiffelgirl21]

haha WTF? I was supporting my girl..never downed you

[FierceMegan]

I understand what you are saying. I am telling you that she doesn't have much fat, and if she keeps doing what she is doing---cardio (burning fat) & muscle building (building something to be defined)---plus adding protein to her diet she will be able to tone better.

[FierceMegan]

Thanks EG! <3

[Eiffelgirl21]

<333

[FierceMegan]

<333

[Whistling_Dixie]

Wow Tia, I must say, looking at the responses you got, I think everyone loves you. I don't know how you did it but it works.

[Asker]

What the hell are you talking about?

[Whistling_Dixie]

Just look at the responses! If I asked such question, I won't get nearly as many responses as you do! Good for you!

[TheGodEmperorLeto]

Tia definitely has haters, just check questions she'll answer and people downvote even when she gives good advice and being perfectly nice :P

[chris009xx]

um a stair-master or those shape up things I never read up on them but the might work

how long have you been working out like that for?

[Asker]

Idk. I go to the gym everyday.

[chris009xx]

if it is like two or three weeks its still early but if you been working out for a bit it takes time trust me it sucks

[Asker]

I've been working out for way more than 2 weeks, but I understand.

[candlewax]

Shape ups are a joke. She shouldn't even consider using them.

[WeaponZero]

Shape-ups are not a joke, they're just not as effective as they claim. Basically they simulate the act of walking on an unstable surface which gets more muscles involved in walking than what are normally used since it becomes more taxing on your balance, and thus, your stabilizer muscles (namely inner thighs, which are normally ignored). The theory behind it is sound, but an even better method of utilizing this ideology in your training would be to go for a jog/run on beach sand.

[candlewax]

They're a joke because people with misalignment anywhere from hip to ankle are increasing their risk for stress fractures and injury.

[chris009xx]

oh okayy

[Anonymous]

Burpees are good too. (and table / jump burpees)

Cardio will burn the fat, but remember that working out a specific muscle group will not make it particularly stand out. This is the same for guys who are trying to show off six pack abs: you can't get a six pack just by working your ab/ core. You have to burn the fat.

[currannaaach]

They've regressed to what they were before?

In your last progress post (in that article you wrote), your legs were amazing! Try doing complexes for cardio in addition to the steady state stuff (jumprope, running) that you do. Or you could try really lengthening the running or jump rope you do. Sometimes throwing in a very different sort of work will bring about the desired results.

[MRFAMAS]

my advice ride a bike with high gears on(lots of pressure) and switch to a normal pace and keep doing that back and forth. you should feel sore for the first few times but it helps tone your legs from my experience.

[ryanrhino]

Look up books by Alwyn Cosgrove.

There are at least 2 books that he has co-authored, which explain the basics of the entire body workout and how to focus workouts on particular areas.

Well worth the investment! (but maybe find a used one - heh)

[AmberChick]

those are actually all pretty good... You can do yoga poses that helps me :) like 'chair' is one: link

[Yeahhbro]

Do cardio 4 times a week and I am not talking about 10 minutes on the eleptical machine, I am talking about 30 minutes jogging outside or on a treadmill with a high elevation.

[MWalsh89]

My friend told me about this site, link . See if there's anything on there that works for you.

[internet_user]

Yes. That is a very useful site for girls. She demonstrates every exercise. +1

[funkadelic5]

You sound like you already do a lot of leg exercises regularly. I'm sure your legs are very muscular. If you need to "tone" them, it's just removing whatever fat is left. Just lose enough weight from diet+exercise and your legs will thin out.

[TheMasculinist]

best way to tone your thighs...havecrazy mad passionate makeouts and more with me...yup...youre superhot! so...yeah.

[Suemac]

Yoga and running that is how I got my toned really nice.

[candlewax]

In regard to your update, you need to do at least 30 min of cardio each time. Ideal is 40-60 mins.

[FierceMegan]

"I do cardio daily, 10 mins. on an elliptical/bike/treadmill or running on the track AND 10 mins. of jumping rope" "20 mins. on ellitpical/...* TYPO"

She is doing 30 minutes, :)

[Rashad]

I think you are on the right track.

Just be patient, and let your body do its part. Just keep working out with discipline.

[cyrus7]

the "toned" look comes from lower body fat and a decent amount of muscle, so you need to build muscle I guess, which means heavy weights

[cyrus7]

ur problem is your not building enough muscle

[TheGodEmperorLeto]

You realize you have nice legs and stop obsessing about em >.>

[TheGodEmperorLeto]

oh what, I get the downvote? Lame

@ Tia, you complain about your "thighs" a lot and, from what I've seen in pics you've put here, they are FINE. Hell, your "fat pictures" were far from fat. You're over critical of yourself. I guess it's good if it's driving you to improve yourself, but at the same time it seems to be pushing to possibly be doing your body harm by working out twice a day and every single day of the week. Rest is good for the body just as exercise is.

[WeaponZero]

It is common among women to obsess over trying to fix "flaws" about themselves that are pretty much invisible to everyone else. Tia is no different in this regard. The best thing you can do for her is ignore the psychological implication that is common among women and give her the advice she's asking for. Even if it does mean "fixing what ain't broke"

[TheGodEmperorLeto]

But we males enjoy trying to fix what is broken and what's broken is a woman who is clearly physically beautiful finding the tiniest or even non-existent faults with her appearances and obsessing over them. MUST FIX! The Y chromosome compels me :P

[Eiffelgirl21]

AMEN to that! <333

[Anonymous]

Bike uphill 6 miles everyday on a hard gearing like a 28-9

[7gnat]

Swimming is the best way by far

[Anonymous]

swimming really helped me

[Noelbonds]

Swim laps