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This article was co-written by Danny Gordon. Danny Gordon is a certified personal trainer by the American College of Sports Medicine and owner of The Body Studio for Fitness, a gym in San Francisco Bay. With over 20 years of fitness coaching experience, he focuses on small group training at his gym. Danny received personal trainer certifications from California State University, East Bay and the American College of Sports Medicine.
There are 7 references cited in this article that you can view at the bottom of the page.
This article has been viewed 4,603 times.
If you have fat, too large or disproportionately large calves, the following article will help you. It’s impossible to lose weight in one spot on your body, but you can reduce the size of your calves by losing weight overall. Exercise will develop muscle in the thighs in general; If you have a high amount of body fat, weight loss can be effective, although it cannot reduce the size of already large and toned thighs. A healthy diet also helps to reduce body size, and this has a positive effect on the calves. In addition, some habits are also the cause of larger thighs, identifying those habits can be beneficial for you.
Steps
Reduce the size of your thighs with the right exercises
Build a habit of cardio. If you have excess fat to burn, an hour of moderate to high intensity cardio, two to three times a week, will help you lose weight without developing muscle in your thighs. Here are some great exercises for you:
- Long walk
- Running increases endurance in flat areas
- Swimming
- Cycling on a flat surface or on an exercise bike without setting high resistance
- Using a treadmill
Weight training with small weights to reduce fat in the thighs. If your problem is that your calves are not clearly defined, weight training will help with overall weight loss. Muscle burns more energy than fat. Light weight training will help build muscle and lose weight, so you can’t appear too muscular. If you already have toned calves, your goal is not to build muscle.
Practice squats. Use body mass as resistance. Stand with feet hip-width apart, hands on hips and knees bent, calves and thighs will have to work to tone. To increase the effect on the calves, you try to focus the weight on the heels, not the toes, so the fat is burned faster and reduces the toning of the calves. Maintain each exercise for 2-3 seconds and then stand up straight back to the original position. Do 10-15 reps per exercise. [1] X Research Source
- Doing squats with weights can increase the size of your thighs.
- For better balance, you should extend your arms straight out in front of you with your palms facing down, parallel to the floor.
- Combined with the right exercise regimen, this exercise helps you reduce calorie and fat intake, and increase the amount of muscle needed.
Exercise to lift thighs. To lift your calves, simply stand with your feet hip-width apart, and hold your hands on a chair or table for balance. Then swing your feet up so that you’re just standing on your toes and the tops of your feet, lifting your heels off the ground. Each time you lift, you should hold for at least a second before lowering to your heels, feeling like your calves become firmer. Practice 20 consecutive reps of lifting and lowering the thighs for each time. [2] X Research Source
Practice soccer. The practice is as follows: stand in front of a surface about the height of a soccer ball. Place your hands on your hips and kick one foot up so that your toes are touching the surface or “ball”, while the other foot is about a foot’s length from the front foot. Then you switch kicking feet so that the other foot touches the surface and the other foot is on the ground. Switch kicks at a fast pace so that there is no time to pause between kicks, you will feel fatigue in the calves.
Avoid exercises that put too much strain on the calves. If you already have toned calves, exercises that put a lot of resistance on your calves will make them even bigger. You should avoid any exercise that causes your calves to fatigue because of the greater stress. Here are exercises you should avoid unless you want to grow bigger calves: [3] X Research Source
- Walk or jog on the slopes. Although walking and jogging create resistance to the calves, you should not completely avoid these activities, instead you should walk or run on flat surfaces whenever possible.
- Climb high. Take a leisurely step on the stair machine, use the stairs or climb a mountain.
- Rope skipping. Jumping on your toes is a great cardio exercise, but it also makes your calves bigger.
- Exercise to lift thighs. This is a quick way to increase calf size if you already have toned legs.
- Sprint. Sprinters have to run on tiptoes so the size of the calves will grow.
Diet to lose fat
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Keep track of calories consumed. You can’t burn fat in a certain place on your body, but you can lose weight all over the body, and this will reduce the size of your thighs. To lose weight you should consume fewer calories than you burn during exercise. To do so, you must track the calories burned each day as well as the volume of exercise.
- You can use workout tracking apps like MyFitnessPal or SuperTracker.
- The amount of calories you need to consume each day can vary depending on gender, age, activity level, and lifestyle factors. You can ask a dietitian to find the right diet for you.
- Do not eat less than 1200 calories per day.
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Follow a low-fat diet . If you have a lot of fat in your calves and need to lose weight, you can’t build a weight loss program for calves alone, but you can eat less fat to lose weight overall. If you want to eat fat, choose healthy fats like avocados, nuts, and olive oil.
- Avoid foods with trans fats like cakes, baked goods, margarine, fried foods, and junk foods like chips or cookies. [4] X Research Sources
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Add fruits and vegetables to your diet. A diet that includes a variety of fruits and vegetables will provide a variety of important vitamins, minerals, and fiber. All fruits and vegetables are good, but some are really healthy:
- Leafy vegetables like spinach, Swiss chard and collard greens
- Cruciferous vegetables like broccoli, kale, cauliflower and Brussels sprouts
- Citrus fruits such as lemons, oranges and grapefruits [5] X Research Source
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Replace refined grains with whole grains. Whole grains are a great source of fiber to help you feel full faster. They also help you eat less. Compared to whole grains, refined grains or white grains can raise blood sugar and disrupt your diet, making you feel hungry and tired faster. [6] X Research Source
- Whole grains include whole-wheat bread, oats, brown rice, whole-wheat pasta, and barley.
- Refined grains include white bread, white rice, and most cookies and cakes.
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Choose sources of lean protein. Protein is important to any diet and helps you feel full faster, while refueling your body. It helps you eat less and burn more calories. Choose sources of lean protein over fatty proteins like low-fat chops or steaks. You can choose:
- Fat-free meat like chicken or beef without fat
- Legumes like beans, lentils and peas
- Egg
- Low-fat dairy products like milk or yogurt
Lifestyle change
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Step on your entire foot whenever possible. Maybe you have a habit of walking that puts a lot of pressure on your calves. For example, you walk on your toes instead of your heels and toes. Practice walking in a way that touches your heels first and then continues rolling to your toes. [7] X Research Sources
- You may not realize you are walking on your toes. Ask a friend to watch you walk for an unbiased review.
- To emphasize this step, you should curl your toes slightly during the exercise. For example, if you’re doing a squat, try to lift your toes off the ground and focus your weight on your heels for added effect.
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Avoid wearing high heels. If you regularly wear high heels, your leg muscles can grow out of balance and make your feet look abnormally large. You should stop wearing high heels until the imbalance is rectified.
- Resistance exercises like front lunges and squats can correct leg imbalances caused by wearing high heels too much.
Stretch leg muscles. Although stretching does not shrink the calves, it can keep the joints in place. This affects the function of the calves. Some good stretches for calves include:
- Touch your toes. Sit with your feet close together and slowly lean forward to reach your toes. Continue to move your body toward your toes to the extent that is comfortable, until you feel fatigue in your calves. Hold for 15 seconds.
- Extend your legs. Stand with one leg extended in front of you and the other behind you, as far apart as is comfortable. Bend the front knee and keep the back foot pressed to the ground. Look straight ahead as you continue to stretch your back calves. Hold for 10-15 seconds.
- Foot stretch. Stand with one foot flat on the ground and the other foot extended straight out in front of you, half of that foot resting on the top of the ladder. Bend forward and feel the pull in the calf of the pivot leg. Hold this position for 15-20 seconds and repeat for the other leg.
- Downward-facing dog pose. Lie face down with your hands under your shoulders and your legs stretched out behind you. Use your hands to push yourself off the floor, shifting the weight into your heels. The body should now form an inverted “V”. Hold for at least 25-30 seconds.
Advice
- Remember that genetics also affect the size and balance of your thighs. If you were born with large thighs, it will take more effort and time to shrink the thighs.
- Walking on the exercise machine.
- Have a physical therapist or doctor analyze your walking pattern. It is possible that you are too focused on using your calves when walking, which is the cause of the larger calves. By increasing the use of the shin muscles you can have slimmer and firmer calves.
Warning
- Consult your doctor before starting a new exercise regimen or new diet. This is especially important if you have a health problem like diabetes.
Things you need
- Dumbbells (lightweight)
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This article was co-written by Danny Gordon. Danny Gordon is a certified personal trainer by the American College of Sports Medicine and owner of The Body Studio for Fitness, a gym in San Francisco Bay. With over 20 years of fitness coaching experience, he focuses on small group training at his gym. Danny received personal trainer certifications from California State University, East Bay and the American College of Sports Medicine.
There are 7 references cited in this article that you can view at the bottom of the page.
This article has been viewed 4,603 times.
If you have fat, too large or disproportionately large calves, the following article will help you. It’s impossible to lose weight in one spot on your body, but you can reduce the size of your calves by losing weight overall. Exercise will develop muscle in the thighs in general; If you have a high amount of body fat, weight loss can be effective, although it cannot reduce the size of already large and toned thighs. A healthy diet also helps to reduce body size, and this has a positive effect on the calves. In addition, some habits are also the cause of larger thighs, identifying those habits can be beneficial for you.
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