Toning for Thighs
16 post(s),
10 voice(s)
Voices: TheAng, WSteven, daprettyboi, Lyrica, chaddukes, susanjustdoit, banthafodder, dianebl, redwarrior, and granddiva
| Sep 9, 2009 2:00am |
I am just starting to really look at weight training and most of what I know about is geared towards the arms and lower leg area. I was wondering what exercises might work to help tone up my thighs (quads?) – help! I am realistic in knowing that I can’t spot burn fat but even some toning would be nice. |
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Sep 9, 2009 2:26am
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I notice that you’re already doing squats and deadlifts. You could add lunges I suppose. If you have access to a machine you could do leg presses, leg curls and leg extensions as well. Check out http://www.exrx.net/Lists/ExList/ThighWt.html for more ideas. HTH |
| Sep 9, 2009 3:56am |
Ride hills on a bike, or run stairs… not on an indoor machine but actually outside, run stairs at a stadium. Bike works the best, especially if you can add in HIT, sprints ect… There are a million and one ways to do what you are trying to do, but I have found the best way is to return to basics, sprints and stairs and cycling. arnthorla could probably design the perfect workout for you, or you can ask around. |
| Sep 9, 2009 4:11am |
I agree with daprettyboi on this. Unfortunately women are genetically inclined to have fat deposits on their hips and legs and this fat is usually the last to go for most of us. |
| Sep 9, 2009 11:36am |
You are doing what you need to get the results that you want…..its just a matter of time and perseverance. Squats and deadlifts are the biggest bang for your buck exercises you can do and they definitely target your upper leg. I think that adding lunges and split squats when you’re ready for them would help. But, the word “tone” always frustrates me. I know what you mean, but all tone really means is that you can see the muscle. It means less body fat. Thats frustrating to hear when you’ve been dieting for months or years, but its true. I feel that way as well. After 18 months of dieting I understand! In general I would say keep these things in mind: Lift slowly focusing on technique until you have a very firm grasp on the mechanics of the movement. At that point speed up the lifts. Power equals work/time. Speed will give you better results than slow….but technique first. Avoid single joint lifts like bicep curls. They do nothing to move you closer to your goal. They aren’t bad for you. They just aren’t a good use of your time. Try lifts that use multiple joints. Don’t be afraid of complicated lifts, just start with very little weight. Balance out your pushing with your pulling exercises. If you do standing shoulder presses, then do pull ups/lat pull downs. If you do bench press, then do rows as well. With the amount of activity that you’re doing, two days of full body weight lifting would be sufficient. More is OK, but don’t go crazy at the outset. Don’t focus on the small muscles. Gear your lifting towards the largest muscles to get the largest impact. Look up “Glute bridges,” and “x-band walks.” They are your friends. Try to avoid machines that prescribe a range of motion like; leg curls, pec deck, etc. Cable machines are usually fine as long as they don’t lock you into a range of motion or take away all of the need to stabilize yourself. If its a machine or nothing at all…use the machine. Also, daprettyboi makes a good point. You don’t have to lift weights to get a good workout for your thighs. Sprints (on foot or on bike) are fantastic. They will do wonders for you. Remember, when trying to lose weight resistance training does two things; it maintains your existing muscle mass, or in the case of newbies actually adds a little muscle mass, and create a hormonal situation that favors fat loss. More of what you eat will go towards building and repairing muscle, and more of your calories burned will come directly from your fat stores. This is especially beneficial to those who do lots of long steady state cardio….like your epic 11 mile walks! The one drawback to steady state cardio is that it can actually breakdown muscle tissue for fuel. Weight training will go a long way towards stopping or even reversing those losses. |
| Sep 9, 2009 2:30pm |
Thank you all for the great advice. I have to consider options like sprinting carefully due to a knee injury but biking should work eventually. I need to work my way up to that from “omg, get me off this, I’m going to die.” Sadly some of this is motivated by the fact that I can’t seem to find any freakin’ new jeans that fit right. I have some issues right above my knees and the new styles just don’t work for me. Too big in the waist, too tight in the thigh. If I could spot melt some fat away, I’d do it. But I just keep taking it day by day and try to remember to breath. (Also, thankfully, some of my older jeans are starting to fit again) |
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Sep 9, 2009 2:53pm
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Do you have an Arc trainer at your gym? Those are great for thighs and you can adjust to go as far as lunges. |
| Sep 9, 2009 4:34pm |
I’m not sure what equipment is there – so far I’ve been to chicken to go into the conditioning room. I know it’s sad but true. Everything I’ve done at the gym so far hasn’t required me to go in there. I need to check out the other location because it’s smaller and may fit my needs better. It’s also closer to home so that would make it easier to go. |
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Sep 9, 2009 5:02pm
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It looks just like an elliptical except the feet move differently and it is less stress on the knees. If I were you, I would walk in proud! You ain’t no chicken in my book, just the opposite. Your accomplishments are not chicken related, more like bull related :-) |
| Sep 9, 2009 5:16pm |
Hee – there you go, pumping up my ego. I do have a gazelle at home that I don’t really know how to use. My neighbor gave it to me a couple weeks ago because he wanted it out of his basement. |
| Sep 9, 2009 5:45pm |
I have to second the advice on doing full squats under a barbell. There isn’t a single exercise on the planet better for your thighs than that, and trying anything else is basically just attention deficit. Start with a low weight, do 3 sets of 5 reps, and add weight every single workout—perhaps 5 lbs or so at first, then 2.5 lbs per workout after a couple of weeks. Concentrate hard on good form, especially at first, since you won’t be getting particularly tired from the early workouts (it’s training your nervous system more than your muscles at this point). You’ll likely be able to go at least a couple of months on this progression, and you’ll have increased your squat anywhere from 50-100 lbs during the process. There simply isn’t any combination of machines, isolation exercises, running, etc., that will work better than this. |
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Sep 9, 2009 6:14pm
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@theAng I know what you mean about jeans. My waist area is a full size smaller than my hips/thighs. This makes buying jeans lots of fun. Everyone loves having a huge gap in the back of the waistband, right? However, I HAVE found jeans that fit, and you can too. It just takes a lot of patience with shopping, and a willingness to try brands that you wouldn’t normally look at. Levi 550’s are generous in hip/thigh. They are my current favorite pair. Wrangler apparently has a newer fit they say is for “curvy” women (translation: smaller waist). I’ve heard good things about it but in Canada, Wrangler Jeans are mostly only available at Tack shops, and I don’t live near one. Eddie Bauer has just launched a few new fits, and one of them fit me too but was a bit more than I was willing to pay. ($70 CDN, probably about $50 US? ) If you have the time and are willing to try on used jeans, head to a large thrift store. Take a tape measure and try on any pair that is more than 4" wider in hips than in waist when the jeans are on the hanger (for a total hip size of > 8" wider). That will give you a good idea of what brands and styles will fit you. |
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Sep 10, 2009 11:54am
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I find running 18+ miles a week really helps. :) If you don’t have that much time or the inclination to run that much, stairs, squats, and other thigh-specific exercises will probably give you the best results for your time. Just make sure that you keep your leg muscles balanced and pay your hamstrings some attention, too. It takes time, but you’ll see results! |
| Sep 10, 2009 3:14pm |
redwarrior, the act of running 18 miles a week provides a large calorie burn and for that reason you’ll likely lose a large amount of fat. But, Ang is already doing lots of steady state cardio. Also, while running will strengthen your tendons and improve your muscle endurance it does nothing for muscle size and can actually decrease strength and power (though usually at volumes much higher than 18 miles). If long distance running is “toning” anything its because of fat loss not muscle development. |
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Sep 10, 2009 10:33pm
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About the jeans… Most ethnic women have dealt with this issue for decades! One solution is to wear a thong and embrace the gap. JUST KIDDING! |
| Sep 21, 2009 4:48pm |
Here’s a link to a recent article I just read about this. |
