specific recommendations
Here are some detailed recommendations for what you can do to build muscle in your thighs - which will help burn the fat off and make them more solid and defined. As a bi-product you'll also lose fat elsewhere in your body. I recommend staying away from all the leg machines in the gym. Body weight and dumbell/barbell exercises are MUCH more effective and less likely to cause injury. Start with just body weight and then add in holding light dumbells once you're comfortable and gradually increase the weight over time. The first several will hit your inner and outer thighs hard as well as quads. All will also work your hamstrings, glutes, lower back and core (abs).
Lunges:
- walking lunges
- static lunges with front foot elevated (do all the reps on one side, then switch and do all reps on the other side)--you can put your front foot on a low step (1 elevation) if you have one, or a porch stoop, or bottom step of a stair will work just fine
- static lunges with rear foot elevated - same as above, just the rear foot on the step rather than front
- Bulgarian split squats - this sounds more intimidating than it is
- it's a lung with rear foot elevated higher, you want your rear foot up on a bench or chair and a good bit of distance between your two feet.
- Box step-ups - use a step or bench that allows your thigh to be parallel to the ground (or nearly so) when you step on it. All reps on one side, then switch and step with the other leg. Pull yourself up with your steping leg vs pushing off of the ground.
- Step rear cross overs - same type of step as above but start standing on the ground beside it, rather than facing it long ways. You're going to be stepping over it. Step up - sideways - onto the step, and then down on the other side, crossing your rear leg behind you. So you're stepping up with one leg, and down with the other. Then reverse, returing to the starting side. Do all your reps on that side, then switch to the other side of the bench and do a set starting with the opposite leg.
- Squats - take a wider than hip stance, and at the bottom of the squat drop your butt very low, past your knees, almost touching the floor, then stand. That's one 1 rep. You'll notice these are much harder than just squating til your thighs are parallel.
- Single leg squats - stand on one leg and squat as low as you can...you won't be able to go very far at first but as you get stronger you'll be able to go deeper. You can do this off the side of a step to make it a little easier - letting your non-working leg dangle
- Body weight matrix/cardio interval: perform all in succession w/ no rest btwn...timing yourself and trying to get thru as fast as possible. You'll get faster as time goes on:
1) 20 squats
2) 20 lunges (10 ea side, alternating)
3) 20 jump lunges (10 ea side)--you jump to switch legs rather than stepping
4) 20 jump squats
You wouldn't want to do all these on the same day - maybe 3 plus the body weight matrix. I always finish my workout with the matrix (on the days I do it) for a finishing burn--plus it takes a lot out of you, you don't really want to do anything else after!
Have fun!
