It can be embarrassing to wear shorts or a skirt when your legs are not toned and you have thigh fats accumulating. Body fat is often distributed evenly, but you may have more fat in certain areas than others. This is usually due to your genes. Leg fat may be comprised of different types of fat cells, including:
- Subcutaneous fat: most common in the thighs and located right beneath the skin
- Intramuscular fat: fat dispersed within the muscle itself, much like the marbling seen in meat
Note that there is no such thing as a rapid spot treatment that can specifically target your legs, but you can develop a routine that gets rid of overall excess body fat. This is achieved through engaging in exercises that help to tone your leg muscles making them appear more fit and firm. Here are 3 ways to reduce body fats and tone your legs:
1. Do aerobic exercises
The first step to burning overall body fat is aerobic exercise. The Centers for Disease Control (CDC) recommends doing 150 minutes of aerobic activity each week. Whether you walk, swim, or cycle, it’s important to choose a type of exercise you can complete at a moderate intensity to get your heart rate up and maximize calorie burn.
One of the best aerobic exercises for the legs is cycling. It increases muscle endurance in the following areas of the body: calves, hamstrings, glutes (gluteal muscles), quadriceps. You may also want to consider investing in a home exercise bike. Or better still, hop on a bike and head outdoors for some stress-blasting fresh air.
2. Strengthen your muscles
Losing fat alone can leave you with less toned legs, so you still need to invest some time in strengthening your muscles. Weights and rowing machines are effective tools for leg-strengthening exercises, but you can work on leg muscles just as effectively without any special equipment. Lunges are among the most comprehensive leg workouts, as they tone the quads and hamstrings, along with the inner thighs and buttocks. Other at-home strengthening exercises include calf raises, leg lifts and squats.
3. Reduce calorie intake
Exercise is the most effective way to tone your leg muscles, but you also need to harness the power of a calorie deficit to lose body fat. Reducing your calorie intake is the first step to take, as your body will naturally utilize excess fat as its next energy source. Think of the calories you eat as a budget, and try to stay within or under your budget most days of the week. Do not make your calorie deficit too extreme. Also consult your healthcare provider for some help to determine your calorie needs, especially if you have any underlying medical conditions.