Thin Thighs

You always wanted to wear that li'l black dress on a dinner date or those cute boy shorts for that beach party. But ditched them last minute fearing someone will notice those creases on the back of your thighs. Worry not! You can fight off cellulite; that too, without hitting the gym. All you have to do is follow these moves and pay a little attention to what you eat. We tell you how.

According to Dr Imran Mansuri, trainer and physiotherapist at Talwalkars gym, women tend to have cellulite or fat deposits on the thighs and hips as "adipose tissues or the body fat tissue related to obesity is present more in women than in men," 

Here are a few exercises you can do at home for leaner thighs. 

Sprints

"Sprints or running short distances quickly is great to lose fat from your body. It also increases your metabolism and gives you lean body muscle," says Leena Mogre, director, Leena Mogre's Fitness. Sprints help you tone your legs, she adds. Start by running 50-100 m (up to 1 km) twice every day and slowly increase it to up to 5.

Walking Lunges

"Walking lunges work on your inner thighs and glute muscles (bum)," Leena says. They are similar to normal lunges; except for these, you take a step after every lunge. "Do them with weights or barbells, for better effect," says Imran.

• With barbells on both hands, stand with your feet at shoulder width.
• Now, put your right foot about two feet in front of the left.
• Bend your right knee so that you thigh forms a parallel with the ground.
• Hold for about ten seconds and go up.
• Now, get your left foot next to your right, take it about two feet in front and repeat.

Do 15 repetitions if done with barbells or do up to 30.

Plie squats

"Plie squats work on your inner thighs too," says Leena.

• Stand with your feet two feet apart, pointing outwards.
• Keep your back straight and bend your knees, so that your thighs form a parallel to thee ground and your knees are in alignment with your feet.
• Hold for about ten seconds and return to original position.

"You could do plie squats with weights too," she says.

Step-ups

them with barbells in both hands for better toned legs. 
Simply get an aerobic stepper, put your right foot on it, push and put your left foot on it as you take the right one off.

Leg raises

"Front, back and side leg raises help tone your legs, butt and the sides (love handles)," says Imran.

• For side leg raises, stand with your palms on the wall and stand about half a feet away.
• Raise your right leg side ways while keeping it straight.
• Take it as high as possible and bring it back to the ground.
• Do up to 30 repetitions and change sides.

For back leg raises, simply raise your leg to the back.

Front leg raises

• Stand with your back straight and extend your hands in front of you with your palms facing downwards.
• Raise you right leg so that it touches your right palm
• Alternate legs and do up to 60 repetitions.

Chair leg raises

"Chair leg raises help tone the front of your thighs," says Imran.

• Sit on a chair with a straight back.
• Slowly raise your knee with your knee pointing downwards.
• Do up to 30 repetitions and change legs.

Diet to fight cellulite
There are foods that will help you lose those ugly fat deposits too. Here's how you can plan your diet to melt cellulite away!
 
"Break your meals into six small ones with proteins with every meal," suggests Leena. Make sure the ratio of carbs: proteins: fats is 65:25:15. Include a lot of fruits and vegetables, she adds.

"Eat foods with antioxidants like blueberries, blackberries, blackcurrants, cherries, raspberries, strawberries, cranberries, to prevent tissue damage," says Sushila Sharangdhar, a Mumbai-based nutritionist. Foods like papaya contains papaine that helps the skin maintain its elasticity keeping it smooth.

Sometimes, insufficient blood flow prevents release of toxins. This causes cellulite to build up too. So, include fruits like mangoes and bananas that will improve circulation and will prevent water retention. "Lecithin, a component commonly found in animal fat also prevents build up of cellulite," says Sushila. Apples, spinach, carrots and avocados are a good source of Lecithin. Collagen is a protein that ensures skin's elasticity and smoothness too. "Citrus fruits like lemons and oranges and a diet rich in legumes like alfalfa, peas, beans and soy; poultry and dairy products are a good source of collagen," she says.

Article and Image Credit: idiva.com