Do exercises like elevated lunges with weights. Keep a journal to chart your progress and to let you know whether you should make exercise adjustments. Eat a high amount of protein, and stay away from junk foods.Continue Reading
Doing elevated lunges with dumbbells or barbells can strengthen the thigh muscles while reducing fat in the waist area. Stepping up on an aerobic platform creates the elevation for this exercise and helps to define the thighs and make them bigger. Now Loss recommends doing four to 10 sets of five to 12 reps of this exercise. Don't use weights that are too light or too heavy. Do the exercises a few days a week with rest days in between.
Journal your progress. This lets you know whether you should increase or decrease the amount of weight you're using in your workouts. Looking at your body's progress also lets you know if you should make adjustments to your exercise routine.
Now Loss recommends eating 1,200 to 2,000 calories every day. Of all the calories you eat, 25 to 50 percent should be protein. Foods that are high in salt, sugar and fat are not recommended, but you can eat a variety of foods while you work to reduce your waistline and make your thighs bigger.
Women's Health Magazine suggests alternating curtsy lunges, glute bridges, iso-explosive squats, low sumo squats and swinging with dumbbells to tone the thighs. The magazine explains that these moves create an efficient workout by intensely performing each one for 50 seconds, resting for 10 seconds then going on to the next move. It also suggests using heavier dumbbells for a more intense workout.Full Answer >
Exercises such as squats, push-ups, lunges, crunches, jumping jacks and planks in different variations all lend themselves to an effective full-body workout without the use of any equipment or weights, according to Men's Fitness. The human body offers a great form of resistance and can essentially be used as its own weight machine when utilized creatively.Full Answer >
The female groin is the junction at which folds of the abdomen are joined with the thighs on the sides of the human body. The pubic area of females is located between the two groins.Full Answer >
In 2012, the average waist measurement for adult American women was 37.5 inches, according to the Centers for Disease Control. Women's average weight was just over 166 pounds, while their average height was almost 5 feet, 4 inches.Full Answer >