Having large, fatty thighs can make women extremely self-conscious. Even if you adjust your diet, it can be futile. While you may not have long, slender legs, simply maintaining an exercise routine to help tone your thighs can make a significant improvement. The key is whether your calf muscles are proportionate and slim.
Japanese Yoga instructor Tsuki (personal page @tsukiyoga) provides guidance to help women address their bulky thighs and calves.
Exercise 1: Inverted V or toe pointing
Perform this exercise 20 times per set, and 4 sets per day. This exercise not only helps you achieve well-proportioned, slender legs, but also deeply affects your abdominal muscles, helping to tighten your abs and create firm contours.
How to do it:
– Bend over in an inverted V position, with the soles of your feet pressed onto the mat.
– Keep your hands fixed on the mat and your elbows close to your ears.
– Point your toes gently with your breath or alternate lifting each leg.
– Keep your hips balanced, spine straight, and engage your core throughout the exercise.
Exercise 2: Lower center of gravity, tighten thigh muscles
How to do it:
At the start, this exercise may seem difficult, but you will get used to it. This exercise targets the muscles in your thighs, helping to burn thigh fat and make your legs slimmer and firmer. You should perform these exercises regularly every day. Do 20 repetitions per leg
– Bend your knees, lower your center of gravity, rest the toes of your back foot on the mat, place your front foot at a right angle, and make sure your knees do not extend past your toes.
– Place your hands on the mat at the same level as your front foot.
– Keep your legs fixed and move your body forward and backward smoothly.
Exercise 3: Shoulder stretch and standing up
How to do it:
This exercise effectively tightens thigh muscles. You should perform this exercise regularly every day to improve your legs. Do 20 repetitions per leg, and perform 2-3 sets per day (each set should include both legs).
– Start the exercise by standing with your front foot wider than your shoulders. Press the sole of your front foot onto the floor, lift your back heel, and balance on the tips of your toes.
– Stretch your arms up against your ears, then lower your center of gravity so that your front knee is at a right angle and does not extend past your toes.
– Perform a smooth up-and-down motion and feel the tension in your thigh muscles.
Tsuki also instructs women on a massage technique for slimming legs. Start by using your fingertips to stroke along the shin, up to the thighs, focusing on the calf and shin areas.
For the sole of the foot, press the area between the big toe and the second toe while gently pushing to stimulate blood circulation. Then continue stroking up to the bridge and lower leg. Perform this regularly every night.
