When it comes to how to slim thighs, there is a lot of conflicting information out there. So, how long should you run to achieve thinner thighs?
You should keep things simple if you’re a beginner by running for 20 minutes at least three times a week and then increasing your mileage as your body becomes comfortable. Don’t complicate things if you want to enjoy running, or you might quit without reaching your goal.
The intensity of your run also affects how many calories you’ll burn. If you’re running at a leisurely pace, you’ll likely burn fewer calories than running at a more strenuous speed. Aim to maintain a maximum heart rate of 50-60% to get the most out of your run.
Read on to find out more!
How Long Should I Run To Slim Thighs?
To slim thighs, you need to burn more calories than you consume. Running can help you get smaller thighs, a great way to burn calories. However, how long you need to run depends on a few factors. Such as your weight, the intensity of your run, and how many calories you’re consuming.
Increasing calorie expenditure is the general weight loss rule that you consume. A 3,500 calorie deficit is required to lose one pound of weight. This means you need to eat less or exercise more to lose one pound a week.
If you’re starting to run, gradually building up your mileage is essential. Start by running for 20 minutes three times a week, and then increase your mileage and frequency as you become more comfortable with running. You risk hurting yourself or losing motivation if you try to take on too much too soon.
Moreover, the calories you consume also affect how long you need to run. If you’re eating a lot of calories, you’ll need to run for longer to create a calorie deficit. On the other hand, if you’re eating fewer calories, you’ll be able to slim down your thighs in a shorter amount of time.
You should aim to run thrice a week for at least 30 minutes each session to see results. But since everyone is unique, some people might require longer runs to lose weight.
If you don’t see results after a few weeks of running, try increasing your mileage or frequency. And remember, it’s essential to listen to your body and not overdo it.
Will Running Make Your Thighs Smaller?
No, running will not make your thighs smaller. Running can help to tone and build muscle in your legs, including your thighs. The key to reducing thigh size is to lose overall body fat through diet and exercise. By doing this, you’ll eventually start to see a reduction in the size of your thighs.
If you’re specifically looking to target your thigh area for toning and weight loss, you can help by performing particular exercises. These include lunges, squats, and other leg-strengthening exercises.
Additionally, focus on eating a healthy diet with plenty of lean protein, vegetables, and whole grains. By following these tips, you’ll eventually see a reduction in the size of your thighs.
Things To Consider When You’re Slimming Your Thighs
Here are the most crucial guidelines to remember when attempting to trim your thighs.
1. Start with your diet.
The first step to slimming your thighs is ensuring you eat healthy and balanced meals. This entails consuming fewer processed foods and sweets while consuming more fruits, vegetables, lean protein, and whole grains. Eating healthy will help to boost your metabolism and burn fat more efficiently.
2. Incorporate cardio into your routine.
Cardio exercise is key in burning fat and slimming down your thighs. Try incorporating walking, jogging, cycling, or swimming into your daily routine. The majority of the week, try to get 30 minutes of cardio exercise for the best results.
3. Strength train regularly.
Strength training is also crucial for toning your thigh muscles and cardio. Try squats, lunges, leg presses, or calf raises as exercises. For best results, schedule 3-5 days of strength training per week.
4. Avoid sitting for long periods.
If you have a sedentary lifestyle, it will be more difficult to slim down your thighs. Make an effort to stand up and move around regularly throughout the day. Taking a brisk walk every few hours can also help to increase your calorie burn and promote weight loss.
5. Drink plenty of water.
For overall health and to aid in weight loss, it is crucial to stay hydrated. Avoid sugary beverages like soda and juice, and consume plenty of water throughout the day.
6. Avoid fad diets.
Fad diets rarely lead to long-term weight loss and can harm your health. Instead of following a fad diet, focus on eating healthy foods and regular exercise.
7. Get enough sleep.
A healthy lifestyle requires adequate sleep, aiding in weight loss. Sleep for 7-8 hours every night if you can.
8. Reduce stress levels.
Stress can lead to weight gain, so it’s crucial to find ways to reduce stress in your life. Try yoga, meditation, or spending time outside in nature.
9. Wear loose-fitting clothing.
Wearing loose-fitting clothing can help make you feel more comfortable and prevent overeating.
10. Be patient.
Remember that it takes time to lose weight and get in shape. Be patient, and don’t get discouraged if you don’t see results immediately. Stick with it, and you will eventually reach your goals!
These are merely a few things to remember when attempting to reduce the size of your thighs. You will eventually get the outcomes you want if you are committed and persistent!
Other Ways To Slim Thighs
There are other common ways to slim thighs. Here are the most common ones:
1. Start with squats:
Squats are among the best exercises for burning thigh fat. They tone your inner and outer thighs while also burning calories and aiding in overall body fat reduction.
Stand with your feet hip-width apart and your toes pointing forward to squat. With your weight on your heels and your knees behind your toes, slowly lower yourself as if you were reclining in a chair.
Put pressure on your heels to push yourself back up once your thighs parallel the ground. Three sets of ten to twelve reps are ideal.
2. Make lunges:
Lunges are another excellent exercise for shaping your buttocks and toning your thighs. They strengthen your quads, hamstrings, and glutes while improving your balance and coordination. To begin a lunge, stand with your feet hip-width apart.
Take one step forward, keeping your knee behind your toes. Lower yourself until both of your legs are at 90-degree angles.
Return to standing by pressing through your front heel, then repeat on the other side. For each leg, aim for three sets of 10–12 reps.
3. Use a resistance band:
Resistance bands are a great way to add extra resistance to exercises like squats and lunges, which can help you build muscle and burn more calories. They’re also relatively inexpensive and portable, making them perfect for home workouts.
To use a resistance band for thigh slimming, loop the band around your ankles and stand with your feet hip-width apart.
From here, perform squats or lunges as usual. You’ll feel the resistance in your legs as you move, which will help to tone and sculpt your thighs.
4. Try side leg raises:
A great way to work the inner and outer thigh muscles is to raise your side leg. They also aid in enhancing coordination and balance. Start by standing with your feet together to perform this exercise.
Your knee is straight as you lift one leg out to the side. After pausing, lower yourself back down. On the opposite side, repeat. Aim for three sets of 10–12 repetitions for each leg.
5. Do some donkey kicks:
Donkey kicks are a great way to target the muscles in your butt and thighs. They also help improve balance and coordination. To do this exercise, start on all fours with your hands directly beneath your shoulders and your knees beneath your hips.
One leg is lifted behind you, keeping your foot flexed so your toe points toward the roof. You should squeeze your glutes as you raise your leg, then lower back down. Repeat on the other side. The target should be for three sets of 10-12 reps per leg.
6. Do some standing hip abduction:
Standing hip abduction is an excellent exercise for targeting the muscles on the sides of your hips (known as the abductors). This workout, like others, also helps improve balance and coordination.
You should stand with your feet and your hands on your hips to do it. One leg is lifted out to the side, keeping your foot flexed. Rest for a moment, then lower back down. Repeat on the other side. The target is for three sets of 10-12 reps per leg.
7. Use a stability ball:
A stability ball is a valuable workout tool for thigh slimming exercises because it provides instability and compels your muscles to work harder to keep you balanced.
It’s also relatively inexpensive and easy to find at most sporting goods stores. To use a stability ball for thigh slimming, position the ball between your legs and lie on your back with your palms flat on the floor.
From here, press your heels into the ball and raise your hips off the ground. Squeeze your glutes as you do this. Rest for a moment, then lower back down. Aim for three sets of 10-12 reps.
8. Do some inner thigh squeezes:
Inner thigh squeezes are a great way to target the muscles inside your thighs (known as the adductors). This workout also helps improve balance and coordination. To do it, start by standing with your feet together and your hands on your hips.
One leg is lifted out to the side, keeping your foot flexed. Squeeze your legs together, then release. Repeat on the other side. The target is for three sets of 10-12 reps per leg.
9. Try some outer thigh raises:
Outer thigh raises are a great way to target the muscles outside your thighs (known as the abductors). This workout also helps improve balance and coordination.
To do it, start by standing with your feet together and your hands on your hips. One leg is lifted out to the side, keeping your foot flexed.
Rest for a moment, then lower back down. Repeat on the other side. The target is for three sets of 10-12 reps per leg.
10. Use an exercise ball:
An exercise ball is an excellent tool for thigh slimming exercises because it provides instability and compels your muscles to work harder to keep you balanced.
It’s also relatively inexpensive and easy to find at most sporting goods stores. To use an exercise ball for thigh slimming, position the ball between your legs and lie on your back with your palms flat on the floor.
From here, press your heels into the ball and raise your hips off the ground. Squeeze your glutes as you do this. Rest for a moment, then lower back down. Aim for three sets of 10-12 reps.
Can You Slim Your Thighs Without Getting Skinny Legs?
The best way to slim your thighs depends on your body type and goals. However, some general tips and methods can help you achieve leaner, sexier legs.
Suppose you want to slim down your thighs without making your legs look skinny. In that case, you’ll want to focus on exercises that target the inner and outer thigh muscles. These exercises will help tone and shape your legs without making them look thinner.
For example, try doing squats, lunges, and step-ups. These exercises will not only tone your thigh muscles, but they’ll also help to burn fat.