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Leg raises will help tone your thighs.
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Wobbly thighs are primary target areas for many folks, so it's unfortunate that the number of leg raises you do may not make any dent whatsoever on your thigh fat. You cannot target fat loss in specific areas through exercise; you can only lose overall body fat. With continued exercise and a sensible diet, however, you will eventually lose thigh fat. Additionally, leg raises can help you tone your thigh muscles, making them firmer and possibly slimmer. Leg raises will also help burn calories, contributing to weight loss.
Kinds of Leg Raises
Leg raises can be performed horizontally or vertically. Horizontal leg raises are conducted on your back. Keeping your legs straight, use your hip and thigh muscles to lift your legs off the floor, also engaging your abdominal muscles. For a vertical leg raise, hold onto a bar or piece of overhead exercise equipment to suspend yourself and then lift your legs until they're as close to parallel with the floor as possible. Vertical leg raises require more exertion than horizontal leg raises, and in addition to your thigh and abdominal muscles, they also give your back and chest muscles a workout. For both types of leg raises, bend your knees while lifting your legs if the exercise is otherwise too difficult.
Having a Successful Workout
While leg raises alone will likely do little to reduce your overall body fat -- including your thigh fat -- they can be an important part of a larger exercise routine. To burn more calories to lose weight and fat, perform cardio sessions of at least 30 minutes per day most days of the week. Leg raises can be a part of your strength training program to help you build muscle. Try to do 20 to 30 minutes of strength training at least two times per week. While tempting, don't limit your strength training to your legs -- work out your arms, core, back, shoulders and chest as well for optimal results.
Fat Loss and Calorie Consumption
To lose overall body fat, including fat on your thighs, you need to expend more calories than you ingest. More specifically, you need to burn 3,500 more calories than you take in, to lose 1 pound. But don't try to lose too much weight overnight. Steady, moderate weight loss is recommended for long-lasting results. Strength training, while important for maintaining muscle tone and increasing your metabolism, does not burn a lot of calories. To reduce thigh fat, engage in regular high calorie-burning activities, such as running or swimming.
What You Eat Matters
Your diet is one of the most important factors to achieve a healthy weight and fat loss. You can lose 1 pound per week simply by consuming 500 fewer calories each day. As with exercise, steadiness and moderation in your diet are the keys to long-lasting weight loss. Gradually improve your diet to include more fresh vegetables and fruit and fewer processed or fried foods. This strategy makes your diet changes sustainable and reduces the likelihood that you will fall off the wagon.