Do Inner Thigh Exercises tone your inner thighs?
This is a question that has been asked millions of times.
In case you're not up to speed, there are two opinions:
1. You CANNOT spot reduce
2. You CAN spot reduce
When we say spot reduce, we mean toning up a specific areas of the body.
Can we spot reduce? Yes! How?
If you want to tone up any area of your body, train according to the goal and you will see results.
Unfortunately the right way isn't the popular way, so people are always wondering what they're doing wrong.
There are two parts to toning up.
1. Gaining Muscle
2. Losing Fat
GAINING MUSCLE
It's not only inner thigh exercises that cause your inner thighs to tone up. It's building the rest of your muscles that surround the inner thigh muscles as well.
Consider this the foundation.
Your muscles serve two main functions:
1. To move your body and
2. To support your body.
Strength train to improve both functions and you will achieve optimal definition.
Within movement you have
1. Fast movement and
2. slow movement.
There is also every speed (or tempo) in between that you need to train.
Different aspects cause your muscles to move at different angles and different speed.
Each aspect will cause the targeted area to have certain physical characteristics.
It's like adding accessories to your outfit to make it look better.
Your body moves in thousands of directions and your muscles are what move your body. You should constantly be learning new ways to train your muscles and changing up your workouts every time you workout. If you don't have a true progression in your strength training program, you won't see long term results. Your body is always adapting. The stronger it gets, the less it can grow, unless you're consistently progressing.
This is why cardio (ie; elliptical, treadmill, stairclimber, group classes, and swimming) doesn't strengthen your muscles and is considered aerobic exercise.
If a muscle is inactive, it limits your ability to see the results you truly have potential for. If a muscle is tight, there is potential that it might strain or tear. Tight muscles put a lot of strain on tendons. It's clear that you don't want to get injured from exercising improperly.
Each muscle or muscle group is supporting another muscle or muscle group. This means that the supporting muscles are part of the muscle(s) you are trying to spot reduce.
There's an unlimited number of exercises you can do and learning them all would take a lifetime. Your goal should be to teach your body all of these exercises, in an order that is custom to your body.
Use each workout as an assessment to the next workout, and change each workout according to the results of the assessment.
You need to be sure you are stretching and strength training every muscle in your body. Don't worry about gaining too much muscle, you lose muscle as you age, We just want to gain what we lose at a minimum.
LOSING FAT
Fat loss comes from using your fat for energy, and preventing your body from storing fat from what you eat. Remember to have a good nutrition plan as well as a strong workout progression.
Your body uses energy:
1. When you're moving and
2. When your resting.
Energy is measured in calories.
The 3 sources your body can get calories from are
1. Your food,
2. Your fat, and
3. Your muscle.
Fat is the most efficient source of energy, because it provides the most calories per gram. Fat has 9 calories per gram, opposed to protein (muscle) and carbs (food) having only 4 calories per gram.
This means that your body is naturally going to hold on to the fat for energy later. You actually use a greater percentage of fat energy when you're resting than you do when you're exercising.
This is because you don't need energy right away. You need it a little bit at a time for a long time.
Does this mean that you can't tone up if you exercise too much? YES!
If you're just doing a bunch of cardio, sure you're losing fat, but you're also losing muscle. The more cardio you do, the more muscle you lose. The more muscle you lose, the less calories you're burning at rest and the slower your metabolism.
Muscle moves and supports your body, but it also looks good too.
Muscle makes you look good in two ways.
1. Muscle shapes your body. It's like clay, you just have to decide where to put it. This is real spot reducing. If you want to tone up your inner thighs, strengthen all the muscles that surround and support the inner thigh muscles. Doing this will create more definition, because you will have more symmetrical shape, and you will be burning fat more efficiently.
2. Muscle also helps burn fat. It takes energy to maintain muscle that has been build. It also takes energy to repair muscles that were torn down during the strength training workout. The energy to maintain and repair is being used at rest, so your body is primarily using fat for all of this extra energy. It is said that you burn an extra pound of fat each week for every 10 pounds of muscle your gain.
1st off, gaining 10 pounds of muscle is extremely challenging. A professional can do it in about a year. 10 pounds of muscle can be TOO MUCH, but it can also be NOT ENOUGH. You just need to put it throughout your body in a strategic way.
The secret is teaching your body new exercises and new techniques that your body is not accustomed to.
The secret is this: You Must Have An Effective Strength Training Program, Stretching Program, Cardio Program, AND Nutrition Plan.
Most people skip out on strength training properly, and they wander why the inner thigh exercises aren't toning up their inner thighs.
You can't skip out on any of the four elements. This means that you can't skip out on cardio, stretching, strength training, or nutrition. Each element is more complicated than you probably think.
Lets look at strength training.
In strength training alone, there are 3 distinct phases. These phases are
1. Stabilization
2. Power and
3. Muscular strength.
You have hundreds of muscles in your body. Each muscle moves in hundreds of different ways, and it moves in hundreds of different speeds.
Remember, the goal is to consistently improve.
You don't do a certain routine over and over again, and you don't spend all day on the weight machines and the cardio machines.
You want to tone your inner thigh muscles? Add some other movements to your inner thigh exercises. Just make sure they are the right ones. If you do this, you'll be able to spot reduce.
A lot of people decide to work with personal trainers to have an effective exercise program that is custom to them. They typically pay $500-$1000 a month for personal training services.
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