There are several problem areas in the female figure, and one of them is the upper thigh. You can reduce your thighs with nutrition, and if you add physical activity, it will be twice as easy to achieve results.
Instructions
Step 1
As with any weight loss, you need to start by reviewing your diet. To begin with, throw away all the pastries, leaving only the whole grain bread. Then, at least temporarily, give up fried, smoked and fatty foods, as well as beer, sugary sodas and lollipops. Of the sweets, you can leave only dark chocolate - not less than 70% cocoa. To reduce the thighs with the help of nutrition, you need to focus on easily digestible proteins - cottage cheese, poultry, legumes. You also need to consume enough fiber, grains and complex carbohydrates.
Step 2
Here is a sample menu for the day: you can have breakfast with bran toast, fresh or baked tomatoes with homemade cheese, or a banana with a glass of skim milk. For lunch, it is preferable to eat baked potatoes, brown rice, boiled beans with lemon juice, or low-fat poultry soup with a slice of whole grain bread. Squirrels are a must for dinner. This can be roasted turkey, chicken, or fish served with a large salad. You can have a snack with two slices of dark chocolate with coffee or unsweetened tea, a handful of nuts, dried fruits, kefir and apples. As you can see, you can wander slender thighs without rigid restrictions.
Step 3
On the way to the goal, you should not be lazy. Try to do exercises to reduce your thighs at least every other day. Even very busy girls can find time for a half hour run or an intense walk. And you can make swings and squats while watching your favorite TV show.
Step 4
Sit on the floor with your hands behind your buttocks. Squeeze a small ball or roll of toilet paper with your ankles. Slowly bending your knees, move the object towards your buttocks.
Step 5
With your legs apart much wider than your shoulders, stretch your arms out in front of you. Sit down deeply on one leg, and set the other to the side, placing it on the inside of your foot. Without lifting, transfer your body weight to the other leg, while straightening the first.
Step 6
Place your feet about the width of your pelvic bones. Without bending your knees, bend over and place your palms on the floor. Sliding your feet on the floor, spread your legs as wide as possible. The load at this time is transferred to the hands. To make the thigh reduction exercises easier, put on your socks and stand on a bare floor.
Step 7
Get on all fours, resting on your knees and palms. Swing to the sides, first with the leg bent at the knee, and then forcefully throw the straight leg back. This exercise can be performed while standing, with your hands on the wall. As you can see, it is not difficult to get slender thighs without rigid restrictions.
