In the modern lifestyle, All work is being done by machines, that’s why people’s thighs are gaining weight, and they are suffering from knee pain. So I am going to tell you about How to reduce thigh fat in 7 days of exercise in 2023.
Before performing a workout you have to do a warm-up. Warm-up is very important, in all exercises. Warm-up saves us from any other injury. It is effective in all exercises.
These are five types of exercises to reduce thigh fat in 7 days in 2022.
1- sumo squats-
what are sumo squats-
Sumo squats are the best exercise for the legs. sumo squats are important to increase leg muscles. It increases our leg size and our endurance.
.How to do sumo squats-
start, keeping legs wider on the shoulder. Your feet should be at a 45 -degree angle. Thigh parallel to the floor. While maintaining a neutral spine, bend at your knee. the lower body should be sticking the booty out. Push through heels and extended legs. Your lower hips as you squat. Your knees and toes must be in a straight line. Extended hands the shoulder line.
.Benifites of sumo squates-
Sumo squats make strong our legs. It reduces belly fat. It is good for the flexibility of the lower body. Sumo squats. Sumo squats increase the activation of adductors.
If you suffering from lower back pain and injury, don’t do this exercise.
.what are lunges exercise-
Lunges are lower-body workouts. it is a multi-joint workout. Lunges help to improve the mobility and stability of our body. It is the best effective functional exercise.
.How to do lunges exercises-
Stand, shoulder-width apart, and squat position. Before squatting, start with a strong core and an upright posture. your knee should over the ankle. Step forward with your right leg. Lower your body until both knees are bent at a 90-degree angle. Keep your back straight and chin up. During this workout, your head and neck should be straight. At the end of the exercise use your hamstrings and glutes to push yourself back up to the start position. Repeat the raps.
Functional exercises help to build muscles. It improves our body language. It helps to improve lower body strength.
If you suffering from leg pain and injury, don’t do this exercise.
3-Glute bridge exercise –
.What is a glute bridge exercise-
Glute bridge workout an isometric exercise? This exercise is better for the lower body.
.How to do glute bridge exercise-
Lie down straight on the floor, in the sleep position. Now up your knee, your legs should in 90- degrees in this position. Now engage your abs and lift your hips. Inhale and prep your lift. Exhale while you lift. Hold your glutes for 5to10 to seconds in the up position. Repeat 3to4 to raps.
Glute bridge exercise is useful, for people who face glutes, hips, and all lower back-related problems. It supports the lower back. It helps to maintain a good balance and healthy posture of our body.
If you suffering from hip pain and injury, don’t do this exercise.
4-Side leg raises-
.What are side leg raises-
Side leg raises exercise is best for the flexibility of our thigh. It makes our thighs beautiful.
How to do side leg raise-
Lie on your left side with your head resting position. Lift your right leg up and down. Exhale, when you lift your leg, and inhale when lowering it. Place your hand on the right side of your lower back. Make sure your leg goes straight up and down. Rotate slightly your hips forward to engage your glutes correctly. Keep your hips steady. Do 25-30 raps. Repeat the same process on the right side.
.Benefits of Side leg raise-
It is a fat-burning exercise for our thighs. Side leg raise make strong our lower back.
If you suffering from back pain and injury, don’t do this exercise.
.What is squats side kick-
Squats side kick is squats with side kick exercise. It is a fat-burning exercise for the thigh. It is a mixture of two exercises squats and side kicks.
.How to do Squats side kick exercises-
In starting position, keep your legs slightly apart and knees bent. Your toes are slightly turned out. Bend your legs at a 90-degree angle. Keep your chest -up and perform a simple squat. Pull yourself up while raising your leg to the side and contract the core. Return to starting position and repeat the same movement with another leg.
Do not spread your knees on the way down.
.Benefits of Squats side kick-
It strengthens the lower body. Squats side-kick target inner thighs. It increases flexibility and mobility in your hip region. It targets calves, quadriceps, calves, and hamstrings.
If you suffering from back and knee pain and injury, don’t perform this exercise.
After these exercises Hold the stretch of your legs for 15 seconds.
I hope this article is helpful to reduce thigh fat in 7 days.https://www.healthline.com/health/how-to-lose-inner-thigh-fat
During these exercises, we should use knee support for the safety of the knees. For the safety of knees, this knee support is best.
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