8 effective moves to reduce fat in the thighs

Most women are unhappy with the size of their calves. Some women are willing to take extreme measures like calf reduction surgery but do not even think about it! There are many effective training programs and diets to slim your calves down. If you have bulky, fatty or just disproportionately large calves we are here to help you.

If you want to slim your calf muscles down, you’ll need to do different types of exercises that are designed to reduce body fat while creating long, lean muscles. Also you need to change your diet.

You should only eat low-fat and low-calorie foods. Eat more vegetables, fruits, beans, nuts, lean proteins and whole grains. Avoid processed, fried, greasy and sweet foods such as pizza, chips and cookies. Start your day with breakfast. During the day you should eat small meals or snacks every three to four hours and stop eating when you feel satisfied! When you eat more often it helps reduce your calorie intake. Drink more water.

As for training programs you should avoid strength workouts. They will create only bigger bulkier muscles. Perform cardiovascular exercise that put emphasis on your calves. You can choose skipping, stair climbing, cycling or uphill running. You should definitely add running to your sports routine. Running helps reduce the size of your calf muscles and also burns calories and helps reduce overall body fat.

We’ve prepared some effective exercises to help you reduce the fat on your calves. This training program does not take much time and you can perform it at home. Work out three days a week making sure you have rest days between workout days. You may exercise several times a day, to get your minutes in, if you can’t do it all at once. While performing the exercises don’t forget to drink more water. Good Luck!

#1. Jumping jack

1. Stand straight with your feet together and hands by your sides.
2. Jump up, spread your feet and bring both hands together above your head.
3. Jump again and return to the starting position.
4. Repeat until set is complete.

#2. In – out squat

Hold a low squat with feet wider than hips. Jump your feet in together and then back out again to squat position. Stay low the whole time and repeat in and out.

Repeat for desired repetitions.

#3. Curtsy lunge

Standing with a braced core and flat back, bring your hands together at chest height. Position your feet to be at hip-width.

Beginning with the right foot, step backward and across your left foot. Simultaneously, bend the left knee and drop it towards the ground.

Stop when the front right knee is parallel with the ground. Push off the ground with your right foot and return to the starting position.

#4. Squat with side kick

1. Start in a squat position with your hips back and your feet shoulder-width apart.
2. As you stand up switch your weight to the right leg and lift your left leg out to the side.
3. Return to the squat position and repeat with the right leg.

#5. Bicycle

Lie supine (on your back) with your legs straight.

Place your hands behind your head.

Raise your feet and upper back a little off the floor.

Press your lower back to the ground.

#6. Bridges

Lie on an exercise mat with your knees bent so that your feet are flat on the floor. Keep your back straight.

Place your hands out to your sides palms flat for stability.

Raise your glutes off the floor by extending your hips upward while pushing down through you heels.

Continue until your back, hips and thighs are in a straight line. Hold for a count of one.

Return to the start position by lowering your hips back to the floor.

Pause then repeat.

#7. Plank leg lift

1. Start in a low plank position with your body in a straight line, your elbows bent and under your shoulders and your feet hip-width apart.
2. Lift your left leg to a 45-degree angle and hold.
3. Switch legs and repeat.

#8. Pilates swimming

1. Lie on your belly with your arms and legs fully extended.
2. Raise both arms and legs off the mat and lift your head and chest.
3. Flutter your arms and legs and keep alternating sides for the entire duration of the set.