Exercise
and Weight Loss
1. Exercise is vital
for a healthy lifestyle
If you don't exercise, you are likely to have an unhealthy lifestyle.
Result? As well as developing a weight problem and a 'shape' problem,
you run an increased risk of developing several nasty diseases in later
life.
2. Exercise is NOT a
quick-fix solution to a weight problem
In my experience of treating thousands of slimmers, I have not found
any evidence to suggest that exercise is an effective solution to weight
loss. Yes, it helps to improve the long term work-rate of the body,
which can assist weight maintenance in the long run. Yes, it helps to
re-shape parts of the body. But it won't cure your weight problem. Only
sensible dieting can do this. In addition, over-exercising may actually
lead to weight gain and can be dangerous.
3. A balanced approach
is best
In order to get the most out of exercise, I recommend that you make
it a regular part of your life without going mad about it. Don't walk
your butt off and expect to lose weight. Don't try to be an Olympic
athlete in the gym and expect to turn your fat thighs into slim thighs,
because it won't happen.
-
Be aware of your personal
physical limitations
-
If you're unfit, or
worried about your health, get professional advice before starting
-
Make a realistic personal
exercise plan for yourself
-
Make a plan which you
can accomplish without too much inconvenience or effort
-
Take things one step
at a time and aim to gradually improve your overall fitness
-
Never over-exercise or strain yourself.
Too little is better than too much
General
Exercise for Fat Thighs
General exercises for slimmer
hips, thighs & butt
-
Aerobic Exercise
Classes
Join a local aerobics class. Excellent exercise to help you slim
thighs
-
Skipping
Buy a skipping rope and skip for 10 minutes, 3-4 times a week
-
Swimming
All swimming is good. Even better is swimming on your back, using
your legs only
-
Brisk Walking
Find a friend and go for regular, fast walks (20-30 mins each),
3-4 times a week
-
Exercise Bike
But instead of sitting on the saddle, stand up and pedal as fast
as you can
Specific
Exercises for Slimmer Thighs
To exercise
the back of your thighs
-
-
Bend forward from
the waist.
-
Reach to your
right with both hands and clasp your ankle with both hands.
-
Push your upper
body downwards towards the floor.
-
-
Return to start
position and repeat exercise on the left-hand side.
To Exercise the Front of your Thighs
-
Kneel upright on
the floor, with knees together.
-
Lean backwards
and clasp your right ankle with your left hand.
-
Do not sit on your
ankles - that's cheating!
-
Hold this position
for a count of 20.
-
Return to start
position and repeat exercise on the left-hand side.
To Exercise the Inside of your Thighs
-
Sit down on the
floor in front of an ordinary straight back chair.
-
Stretch your legs
straight out in front of you, with your feet on either side of
the chair.
-
Keeping your back
straight and place your palms on the floor on either side of you.
-
Clasp the legs
of the chair with the soles of your feet as though trying to push
both chair legs together.
-
Press hard and
hold for a count of 50.
To Exercise Thighs & Butt
-
Stand with feet
apart, toes pointed outwards, and hands on the outside of your
thighs.
-
Keeping your back
straight, at right-angles to the floor, bend knees and allow your
hands to slide down your thighs until they reach your knees. (Keep
back straight!)
-
Hold your knees
for a count of 5, then slowly return to start position.
-
-----------------------------------
-
Stand with feet
slightly apart.
-
Stretch your arms
straight out ahead of you.
-
Slowly bend your
knees, until your thighs are roughly parallel with the floor.
-
Slowly raise yourself
back to the starting position
-
The slower you
do this, the better.
-
Start with 10 real
slow ones.
-
But please don't
strain yourself. Go at your own pace.
After-exercise
Stretching
To avoid bulky
muscles, always stretch the area you have exercised, afterwards
Example
-
Sit on
the floor with legs apart and stretched out in front of you
-
Reach
upwards with both arms
-
Then reach
forwards and try to clasp your right ankle. As you do so, push your
upper body towards the floor
-
Hold the
position for a count of 20
-
Repeat
with left ankle
|
