Leg Excercises

Willie5566 · 02-Apr-08, 02:20 PM

I need some tips for leg excercises. I have been doing a lot of cardio-running and elipticle. When I lift legs I typically do-Squats, Leg extensions, single leg squats.

I have recently noticed that my inner thighs are looking flabby. The rest of my legs are doing well. Any ideas for inner thighs?

Keep in mind I work out at home and only have free weights and cardio machines. Thanks.

**LiftGirl** · 02-Apr-08, 02:36 PM

You cannot do any exercises to specifically target one area of fat, such as the inner thighs. Spot reducing is a myth; you need to lose fat from the whole body at once. To do this you need a good resistance training program, a sensible nutrition plan with a slight caloric deficit and reasonably intense cardio work. With the information you've given in your post, I can't help you with any specifics.

**MAURER** · 02-Apr-08, 02:37 PM

well, in order to get rid of the flab, you are simply going to have to lose more overall bodyfat. so keep the calories below maintenance and keep up with te cardio. in all honesty, squats are probably the best thing, which you are already doing. however, some gyms have hip adduction machine that target the inner thighs specifically. you might try that. otherwise, just stick to squats, lunges, leg press, and whatever else you're already doing and focus on diet and cardio.

westside24 · 02-Apr-08, 02:54 PM

if you wanna strengthen the inner parts of the thighs, you can do your squats with feet closer (shoulder width) together, and toes n feet parallel to each other instead of a wider stance.

also you can do plate drags... sit a plate on the ground and slide it side to side with your foot, its the same principle as the adduction machine maurer is talkin bout.
http://exrx.net/WeightExercises/HipA...Adduction.html

Its the same motion as this in the link, but with a plate on the ground instead of the cable.

Willie5566 · 02-Apr-08, 04:21 PM

Quote:

Originally Posted by LiftGirl

You cannot do any exercises to specifically target one area of fat, such as the inner thighs. Spot reducing is a myth; you need to lose fat from the whole body at once. To do this you need a good resistance training program, a sensible nutrition plan with a slight caloric deficit and reasonably intense cardio work. With the information you've given in your post, I can't help you with any specifics.

Hmmm...I am not so sure about this. I agree that if you operate at a calorie deficit that the fat burning should come from all over. I will tell you though, in my experience there is certainly some truth to spot reducind. My legs are a good example. i am starting to get good definition on my quads but my inner thighs are starting to show more.

I will also tell you when I started my program 6 weeks ago, I neglected my ab work for the first three weeks. While I was starting to see definition in most of my body, my abs were not getting any better. In the last three week, I have started training my abs 3-4 days a week and my stomach is flatening out.

I am sure this will lead to much debate. I can only speak from what I am experiencing. I can not back it up with science.

westside24 · 02-Apr-08, 06:28 PM

Quote:

Originally Posted by Willie5566

Hmmm...I am not so sure about this.
I am sure this will lead to much debate. I can only speak from what I am experiencing. I can not back it up with science.

No debate dude... theres no such thing as spot reducing... Look at what you are writing... you said your body started gettin big but you neglected your abs, and then you start working on them and they showed too... That has nothing to do with spot reduction of fat. thats called you just didnt have very strong abs... If you had more fat on your belly, you could have the strongest abs in the world but your still gonna be coated with fat, you can burn the fat offf that belly just from doing ab work... sorry but thats retarded.

You can build Adductor muscle sure, considering you might be lacking in that area, which most people do. but you will not burn the fat off that area alone, especially through training those muscles in particular

**MAURER** · 03-Apr-08, 11:20 AM

[quote=Willie5566;402000]Hmmm...I am not so sure about this. I agree that if you operate at a calorie deficit that the fat burning should come from all over. I will tell you though, in my experience there is certainly some truth to spot reducind. My legs are a good example. i am starting to get good definition on my quads but my inner thighs are starting to show more.

I will also tell you when I started my program 6 weeks ago, I neglected my ab work for the first three weeks. While I was starting to see definition in most of my body, my abs were not getting any better. In the last three week, I have started training my abs 3-4 days a week and my stomach is flatening out./quote]
what you're explaining does not actually mean that spot reduction is real. heres why... if you build muscle, it might look you're losing fat simply because it is more firm underneath. however, that does not mean that the fat is not still there. and with your thighs, it could very well be the case that your body type naturally has one part of your leg being flabbier than another. fat distribution is genetic.

**MAURER** · 03-Apr-08, 11:21 AM

[quote=Willie5566;402000]Hmmm...I am not so sure about this. I agree that if you operate at a calorie deficit that the fat burning should come from all over. I will tell you though, in my experience there is certainly some truth to spot reducind. My legs are a good example. i am starting to get good definition on my quads but my inner thighs are starting to show more.

I will also tell you when I started my program 6 weeks ago, I neglected my ab work for the first three weeks. While I was starting to see definition in most of my body, my abs were not getting any better. In the last three week, I have started training my abs 3-4 days a week and my stomach is flatening out./quote]
what you're explaining does not actually mean that spot reduction is real. heres why... if you build muscle, it might look you're losing fat simply because it is more firm underneath. however, that does not mean that the fat is not still there. and with your thighs, it could very well be the case that your body type naturally has one part of your leg being flabbier than another. fat distribution is genetic. also, having strong abs will correct posture and make your midsection appear tighter without even burning fat.

**LiftGirl** · 03-Apr-08, 11:53 AM

If you could burn fat simply by working the muscle underneath it, wouldn't everybody have a 6-pack?