Shrinking the thighs and calves is indeed not an easy matter and occurs instantly. The good news is that certain gym tools can help slim down and achieve your fitness goals.
Launching from Live strong, exercise machines come in a variety of shapes and sizes, and are designed to work in every part of the body. However, when lean thighs are the goal, then it is also necessary to focus attention on the type of exercise that can help burn excess fat.
The myth of spot reduction and toned legs
Before starting further, it is necessary to straighten out the myths about the reduction of spots and toned legs.
Many assume that targeted exercise can reduce body fat in certain parts of your body. For example, leg exercises can help eliminate fat in the lower part of the body alone.
In fact, this is not true.
According to the American Council on Exercise, when you exercise and burn fat, it can occur in any part of the body. In addition, you can not forget about genetic factors in this regard.
For example, some people may lose fat in their lower body first than in their face. Well, different results can happen to other people.
However, the specific exercises you do are aimed at growing muscle in whichever part you are targeting. Therefore, if you want to tighten your thighs and calves, then exercises that target the lower body can be beneficial.
What’s more, if it is supported by certain gym equipment, the results can be maximized.
10 Gym tools to help shrink thighs and calves
According to Kevin Rail, a sports enthusiast from Live strong, to shrink your thighs and calves, you need to use cardiovascular machines, such as treadmills, elliptical machines, bikes, rowers, and others.
1. Treadmill
The treadmill is one of the common cardio machines that can be used to help shrink the thighs and calves. You can walk or run with moderate intensity for a long time with this gym tool.
You also need to improve your training, for example not only walking leisurely on a flat surface, but also varying your climb and/or speed, so that the results are really effective.
2. Curved treadmill
Later curved treadmills became popular in gyms. The belt on this type of treadmill has a concave shape without a monitor. This gym tool is aimed at creating more natural movements and steps, so you can run with the right foot technique.
It’s also suitable for those of you who are looking for a low-impact machine for your joints.
Despite the curved shape of the belt, the main difference from a regular treadmill is actually that the curved treadmill relies entirely on your own power, just like running outside as usual.
As a result, your hamstring muscles and glutes become more involved when using them. Plus, your core muscles are also involved to keep the body stable.
3. Elliptical machines
An Elliptical is a stationary exercise machine used to simulate climbing stairs, walking, or running without causing excessive pressure on the joints. This gym tool can also reduce the risk of injury from impact.
Most engines will start automatically as soon as you start stepping on the pedals. Do not forget, adjust the resistance and slope to your comfort.
The higher it is, the more challenging the exercise, the more calories it burns.
You can also combine the exercise with pedaling the machine back for a few minutes every now and then.
4. Leg press machine
Another gym tool for shrinking thighs and calves is a leg press machine. The machine targets almost all leg muscles. How to use it is:
- Adjust the weight to the challenging resistance, and make sure the back is flat when above the machine.
- Hold the handle and put the foot on the platform. The narrow position of the legs will train the quadriceps more intensely, while the wider legs will involve the muscles of the inner legs.
- Exhale while pressing the heel to extend the knee, then inhale while returning to the starting position.
- Complete 2-3 sets with 8-12 repetitions.
5. Leg extension machine
In addition, there is also a leg extension machine that targets the quadriceps muscles. How to use it is:
- Adjust the weight to the challenging resistance, then sit on the machine.
- Hold the handle, place the legs under the roller pads, and straighten your back.
- Exhale when pressing the shin into the pads to extend the knee, pause at the top of the movement, then carefully return to the starting position.
- Complete 2-3 sets with 8-12 repetitions.
6. Leg curl machine
The leg curl machine works with the hamstring muscles on the back of the upper leg. How to use it is:
- Adjust the weight, then sit upright on the machine and hold the handle.
- Position the legs over the roller pads and exhale as they press the calves onto the pads to flex the knees.
- Slowly returned to the starting position.
- Complete 2-3 sets with 8-12 repetitions.
7. Air bike
Air bike or air bike is one of the gym tools for shrinking thighs and calves which is more challenging than indoor bikes. The bike comes with two independent handlebars that are driven back and forth when riding.
The resistance comes from a large fan located at the front of the bike that generates air to ride. The amount of resistance produced depends on how hard the water bike is pedaled.
The harder you pedal it, the higher the resistance.
8. Rower machine (rower)
A rower machine or ergometer trains not only your lower body, but also your upper body and abdominal muscles. The main leg muscles involved when using this gym tool are the quads, calves, and glutes.
The quadriceps give a lot of strength to perform your “pushing motion” back, of course with the help of the hamstrings as well. What’s more, the quads are also what help brake as you move forward.
If you want to put more emphasis on the legs, use less power from the arms to drive the machine.
9. Stair climbers atau stair steppers
This stair climber and stepper are actually similar, because they both imitate the movement of climbing the stairs.
Some stair climbers also look like a series of stairs that move continuously as you climb them, turning backwards as you climb them repeatedly. Meanwhile, the stepper stair is more like an elliptical one, but it creates a climbing motion – not pedaling.
This cardio machine trains all the muscles of your lower body, especially the hips, calves, and quads, and may have a greater effect than a treadmill or exercise bike, due to the effort required to make downward movements.
10. Load machine (for legs)
A weight machine allows you to perform a variety of cardio exercises by letting you reduce resistance, so you can perform high-intensity reps.
You can also do various types of exercises, such as leg press, squats, calf raise, as well as leg adduction and abduction exercises. You can switch from each workout after 30-60 seconds with a pause of 15-30 seconds between workouts.
Do not forget to vary the intensity of your training, so that the results obtained are more maximized.
For example, walking using a trademill for 5-10 minutes to warm up. Then, increase the speed or climb and walk on it for 20 seconds. After that, reduce the speed or incline for 40 seconds.
Here’s a list of gym tools that can help you shrink your thighs and calves. Keep in mind that using this cardio machine is only part of the solution to get lean thighs and calves. Adopting a healthy and proper diet can enhance your health and wellness goals.