How to get rid of thigh fat? - Effective ways to make legs slimmer. How to remove fat from the thighs and buttocks: the most effective ways

Every woman at any age strives to be beautiful. But it is unlikely that you will ever meet a lady who is completely satisfied with her appearance. Especially often our lovely young ladies complain about problems with their figure. Someone does not like small breasts, someone is not satisfied with a too wide waist, and someone is thinking about how to reduce the volume of the hips in order to appear slimmer. And no matter how much they tell the ladies that many men prefer women with appetizing forms, they still continue to torment themselves with grueling diets and overwhelming physical exertion. Well, although a lot has already been written about how to quickly lose weight and pump up your muscles so that they become elastic, let's try to highlight the main points in the struggle for an ideal figure, abandoning harmful methods. This article will focus on how to remove the hips and get rid of extra centimeters on other parts of the body.

Rational nutrition is the basis of a good figure

Let's start with the menu. We all know a few commandments of rational healthy eating. But we don't always want to follow them. And as soon as we step back from them, extra pounds in the form of fat deposits on the hips, waist and abdomen are not long in coming. Therefore, let's repeat these rules and try to stick to them in the future so as not to worry about how to remove the hips:

1. Do not eat up at night. The last meal is at five or six in the evening. Before going to bed, if you really want to eat, you can drink a glass of kefir or eat one apple.

2. Exclude from your diet fried foods, smoked meats and saltiness, sweets and starchy foods. Give preference to stewed vegetables, cereal milk porridge, low-fat cottage cheese. Instead of sweets, you can eat dried fruits - it will be much more useful. Just do not get carried away with them, as they also contain a lot of calories, like all sweets.

3. Drink at least two liters of plain water per day. Water can be replaced with unsweetened herbal teas. Perfectly quenches thirst tea hibiscus or green. Water, like an internal shower, flushes out harmful substances from our body. In addition, the feeling of hunger after drinking a glass of water noticeably dulls. If at some point you have made a deviation from a rational diet, do not despair. The most important thing is to return to it in time, until the extra pounds become your headache, and you are a hostage to a constant problem called "how to remove your hips."

An effective set of exercises for the hips

Dealt with food. Now let's talk about a special set of exercises that will help you adjust your figure where you need it. We are talking about loads for too wide hips. After all, it often happens that after losing weight, part of the body fat still remains. Very often we see it on the hips. Here you need to apply enhanced methods of figure correction. These are special exercises and massage. Of course, if you are thinking about how to lose thighs in a week, and you think that this is possible, I have to disappoint you. In order for this to happen, you need to work hard. But provided that you perform the following exercises daily, in two to three weeks you will see the result. So, a set of exercises to reduce the volume of the hips:

1. Starting position: stand up straight. Bend one leg at the knee and slowly move it to the side. The number of repetitions should be from 20 to 30. Do the same with the other leg.

2. Starting position: lying on the floor on your side. Raise your straight leg up, then lower it. The number of repetitions is 20-30. Do the same with the other leg.

3. Starting position: stand up straight. Swing your legs up to a right angle: either with your right or with your left foot. The number of repetitions is 20-30 times.

Anti-cellulite massage - an additional procedure for body shaping

A good effect is given by anti-cellulite massage, which can be done in a beauty salon or beauty parlor. The anti-cellulite products used in this case, containing caffeine, orange oil, mint extract, camphor, will increase blood circulation and help remove toxins.

Conclusion

The combination of these methods gives an excellent result, which needs to be fixed with daily gymnastics and self-massage with a nourishing cream 2-3 times a week. Follow these recommendations, and soon you will forget that you once worried about how to remove your hips so that the figure is proportional.

Instruction

Diet
Some people think that dieting is pointless, but it's not. Only diets for are useless when eliminating body fat on. To achieve the result, you must constantly adhere to several principles of nutrition:
There are plenty of fruits and vegetables (ideally, they should be 2/3 of the food that is consumed per day).
Reduce the use of salt and seasonings (they retain fluid in the body).
Monitor adequate intake of vitamin E (found in eggs and vegetable).
Reduce consumption (to 5 slices per week) and replace it with bran bread.
Drink about two liters of water a day (water flushes waste and toxins from the body).
Once a week, arrange a fasting day.

Massage
Without it, it is impossible to reduce the size in thighs- massage promotes good blood circulation and fat burning. Efficiency will be visible if the massage is daily (preferably in the morning and evening). Wrong opinion: the more you knead and rub the skin, the better. Such an impact can leave bruises and stretch the skin. Correctly rub the skin with a soft brush or massage mitt so that there is no pain. You need to rub in the direction from the bottom up. By doing massage regularly, you can see the effect in a couple of weeks.

Exercises
A good result can be achieved by running, jumping rope, swimming and cycling. Of course, provided that the exercises are also performed regularly. When running, you can wrap your hips and then this problem area will sweat, and then the liquid that was in the fatty tissues comes out. As a result, the volume of the hips will decrease.

Wrap
It improves metabolism and speeds up blood circulation. Also, not only the loss of several centimeters in the volume of the hips is ensured, but also the excellent condition of the skin. For greater effectiveness, you need to drink (before and during the procedure) several liters of water. Then, along with water, more harmful substances will come out. During the wrapping and after it, you do not need to eat - let the stomach cleanse. After the procedure, sun exposure to the skin should be avoided. This method can be used no more than 3 times a week, and it has a number of contraindications.

Sources:

• how to lose hips in a week

So, tortured extra centimeters on the hips, and soon a trip to the sea, and in the company on the beach you want to look cool? Everything is in your hands, dear women! You have such power as diet and sports. You just need to take care of your figure in advance, have three to four months left, a little perseverance and a set of healthy foods.

Instruction

Little problem. If you have only 2 centimeters extra, then it is easy to get rid of them within three days. You just need excess fluid accumulated in your body. This simple task is handled by anti-cellulite gels and creams, which contain components that promote lymph drainage. You can use wraps using blue clay or a mixture of liquid honey and salt. To achieve the effect of wrapping, you need to do 5 days in a row. It is always necessary to remember that smoked meats and salty foods retain moisture, and from drinks, black tea, coffee, so they will have to be excluded.

Medium difficulty problem. If you have extra 4 centimeters. Five days is not enough here. You will need nine days to achieve your desired goal. In addition to excess fluid, you have a lot of toxins, so you can’t do without a diet. Rice absorbs liquid very well. It goes well with various dietary products. In addition to rice, use vegetables and fruits, as well as legumes, poultry, lean meat, cottage cheese. Limit your use of salt. Don't fry anything. Eat 4-5 times a day, every three hours. Your dinner should be no later than four hours before bedtime.

The real problem. If you have extra 6 centimeters in volume, then you will need 17 days to get rid of excess fat. And here in addition to necessarily physical activity.
And where do you start if you have an extra 6 or more centimeters in volume? * Proper nutrition using products that do not retain fluid in the body. We exclude smoked, fried. Canned food and fast food. We don't use beduu: salt and refined sugar. We try to have up to 60% vegetables and fruits in the diet. We cook cereals on water using vegetable and butter, we do not use any fat and margarine. Only lean meat and chicken. From drinks, green tea, pure water, fresh fruit and dried fruit compotes. * It is necessary to get busy and move whenever possible: climb without an elevator, walk to and from work on foot at least a couple of stops, dance actively to your favorite music. Doing sports should give you pleasure and no matter what kind it is: running, gym. By exercising, you get energy, and your body loses extra pounds and tightens. Start with 20 minutes and work up to 1 hour. To protect yourself from stretch marks and injuries, choose special sportswear. * It is imperative to use firming and tightening body creams to prevent stretch marks and sagging skin.

note

Thanks to proper nutrition and exercise, you can actually lose 6 kilograms in 3 months, gain harmony and tighten your figure.
Good luck to you!

Deposits on the outside of the thighs are sometimes referred to as "riding breeches" or "lugs". This zone is not always easy to work with, but regular exercise will help to cope with unsightly deposits.

First of all, deposits in the breeches zone are excess fat that is not processed by the body into energy. The basis of the training plan in order to get rid of ugly rollers should be a full-fledged cardio workout. This is at least half an hour of running, aerobics, cardio exercises. To strengthen the muscles in this area, strength exercises are also necessary. They can be alternated with cardio workouts or combined in one lesson all types of loads.

Try to start your workout with the simplest exercises. To get rid of, it is advisable to perform three approaches for each exercise. The number of repetitions is 15-20.

1. Lunge forward. Step back with one foot to form a lunge. The knee of the leg in front should be above the heel. Straighten the leg located behind, point the body vertically upwards. Tilt the body forward, trying not to change the position of the knee of the front leg, alternately bending the legs to a right angle. Repeat the exercise for one and the other leg.

2. Lunge to the side. Step your foot to the side and lunge. Try to put your feet parallel to each other. Start bending with the supporting leg, tilting the body slightly forward. Alternate bending on different legs, perform several repetitions.

3. Leg abduction in a standing position. Straighten up, put your hands on a support or on a belt. Take your leg to the side so that the heel is twisted outward, the abdominal muscles must be retracted. To make the work of the muscles better felt, start with a static hold, then move on to performing in dynamics - there should be 25-50 repetitions here.

Tip 4: Bran for weight loss - a simple and effective way

In the pursuit of newfangled weight loss products, we do not notice at all those that are more effective and more natural than many expensive drugs. If you have tried a lot of diets and have not achieved positive results, then it's time to pay attention to bran, which act gently and help you lose weight for a long time. Bran for weight loss is a simple, effective and inexpensive method that makes it easy to get rid of extra pounds.

Useful properties of bran. Bran is the residual material after grain processing. Fiber in its purest form is their main composition. Using bran, you can very effectively cleanse the body in a natural way. Bran contains vitamins A, B, E, as well as zinc, selenium, magnesium, potassium, calcium, selenium and others. The beneficial substances that make up their composition improve metabolism, regulate blood glucose levels, and remove harmful cholesterol from the body. And still with the help it is possible to struggle with a dysbacteriosis. There are several types of bran on sale: wheat, rye, oat. Rye and oat bran is healthier than wheat bran due to the presence of vitamins and coarse fiber in them. But it is better to start with wheat, as they are softer in action.

Bran for weight loss. Bran is an excellent product for anti-stress weight loss. If you have never consumed bran, start with three teaspoons a day. Gradually increase the intake to three tablespoons. A prerequisite for taking bran is the use of the right amount of water. For one tablespoon of bran - one to two glasses of water. Take bran for weight loss twenty minutes before meals. Weight loss is ensured by filling the stomach and reducing the calorie content of consumed foods. But it is necessary not only to include them in the diet of bran, but also to limit oneself in the use of other products. Bran for weight loss can be consumed both in pure form and added to various dishes: soup, cereals, salad. With them, you can cook various pastes - cottage cheese, beans, peas. The taste of an omelet from one spoon of bran will also not suffer, but will increase.

Use bran for no more than ten days in a row, take a break.

Bran dishes. With bran, you can cook various flour products. When kneading dough, pancakes or donuts, add a couple of tablespoons of bran and oatmeal. You will receive a dough enriched with useful substances as much as possible.

Drink in the evening kefir with the addition of bran. Your intestines will thank you so much.

Add bran to various toppings. For example: rub a fresh apple on a coarse grater, add half a teaspoon of cinnamon, one tablespoon of bran. A wonderful filling for pies is ready. Tasty and healthy.

Every person, regardless of gender and age, wants to look attractive. Extra pounds, wherever they are located, do not add beauty to the appearance. Everyone wants to have a beautiful toned figure. There are several problem areas on the body and one of them is the inner thighs. Especially often, extra pounds are deposited here among the fair sex. Why is fat deposited on the inner thighs and how to get rid of it?

Causes of this problem

On the inner surface of the thigh, excess fat deposits can occur when the body as a whole has problems with being overweight. This condition may occur when:

• Overnutrition;
• Frequent eating of fatty, sweet, fried and starchy foods;
• Small physical activity;
• Constitutional tendency to obesity;
• Taking hormonal drugs;
• Some types of diseases of internal organs (hypothyroidism, insufficiency of the adrenal cortex).

However, sometimes even slender girls have such a problem as fat on the thighs. Moreover, sometimes even physical exercises and regular sports training do not help in the fight against this problem. Why is this happening?

Sometimes girls are more concerned about their appearance on the size of their hips, and their condition. For example, cellulite can occur even in very thin girls, but at the same time create the appearance of extra pounds. In the same way spoils the appearance and loose skin on the thighs. In the above examples, the problem lies primarily in the properties of the skin and underlying tissues, and not in the size of the subcutaneous fat. Therefore, the struggle with the data state should be appropriate.

Girls who go in for sports cannot achieve the desired result due to several reasons. The most common of them is leading an unhealthy lifestyle. In order to lose weight, some workouts are not enough, you need to add a balanced diet and the right daily routine to them. Another reason is the exclusive use of strength training. Strength training increases muscle mass, but not fat burning. If the muscles on the thighs increase, and the fat remains, then this problem area will look even worse. So how do you get rid of this problem?

To begin with, it is worth starting with general cardio loads. It is they, and not strength training, that are designed to burn calories and burn fat. The easiest and most effective way is running. The pace, duration and distances can be chosen arbitrarily, the main thing is the regularity of training. Running can be replaced by long walking, rollerblading or cycling.

For those who cannot force themselves to exercise regularly, it is recommended to buy a subscription to a fitness club, but it should still be cardio training. For weight loss in the hips, any exercise in the fitness room is suitable, but it is better to give preference to step aerobics, Pilates and stretching.

Exercises on the inner thigh at home:

1. Squats. The most popular and simple exercise can effectively burn fat deposited in the legs, but it must be done correctly. Do not take your legs off the floor, keep your back straight, squat until a right angle is formed between the thigh and lower leg. Repeat at least 50 times daily.
2. Lunges. You can alternate lunges forward - back and to the sides. The back should be straight, the legs should be tense, spring when performing each lunge. Repeat 25 times for each leg.
3. Pistol. This exercise comes from Pilates. It is better to perform it not dynamically, but statically. What does it mean? Get on all fours, leaning on your knees and palms, unbend one leg, straighten it as much as possible and lift it up, stretch your heel to the ceiling. When you feel the point of maximum tension, fix the leg for at least a minute, then repeat the exercise with the other leg.
4. Rope jumping. A very simple and effective way to burn fat, and not only on the legs. You need to jump at an average pace at least 200 times a day.

As already mentioned, exercise alone is not enough for weight loss. It is imperative that you watch your diet.

Diets and nutrition rules

In order to lose weight quickly, you can try one of the effective mono-diets, for example, such as:

Drinking. The duration of such a diet is from 3 to 5 days, during which time you can drink anything except alcohol, including low-fat broths, but you can’t eat anything.

1. Chocolate. Duration - 7 days. You can eat a bar of dark chocolate a day, drink coffee, water and black tea.
2. Rice. You can only eat rice, but not boiled, but boiled overnight. Duration - 10 days.

In addition, you can try less strict diets, each of which lasts at least 10 days. For example:

1. Ladder. This diet involves a daily increase in calories consumed from 200 to 800 kcal, adding 200 each day. First day - 200, Second - 400, Third - 600, Fourth - 800, Fifth - hunger and again in a circle. For starters, you can try two cycles of such a diet.
2. Calorie restriction. This cannot be called a special diet, just calories consumed must be reduced to 1200 kcal per day. However, calories burned are not deducted from this figure. The duration of such a diet can be infinitely long. Weight loss can be quite slow.

The main disadvantage of such diets is the quick return of extra pounds to their original place. In order to avoid this, you must constantly adhere to proper nutrition. It is enough to limit fatty, sweet and fried foods, not to eat at night, to ensure that the calories consumed do not exceed their daily expenditure.

Additional methods of struggle

For those who want to get rid of not only fat, but also cellulite, you can try the following methods:

1. Vacuum massage. This procedure is carried out in massage rooms and beauty salons. If desired, it can be done at home. To do this, you need to put pharmacy jars in problem areas for 15 minutes. The procedure can be repeated once a week.
2. Wraps. You can try anything: chocolate, coffee, honey or anti-cellulite cream. To do this, simply apply the selected mixture on the inner thigh, wrap with cling film, put on warm pants and lie under the covers for 2 hours.
3. Scrubs. There are also a great many of them: from ready-made, sold in the store, to homemade coffee, sugar and salt. You just have to choose the right one.

Thus, we can conclude that fat on the inside of the thigh is a problem that not only obese people face, but even thin people. It is necessary to approach the fight against this problem comprehensively. This will help special exercises, diets, special dietary rules and additional measures to combat hated kilograms. Remember that it depends only on you how you will look tomorrow, in a week, a month or a year.

Video: dry the inner thigh

Health ecology. Fitness and Sports: Most women tend to collect fat deposits in the lower body in the legs and abdomen, as these areas are often the least used in daily life. Since it is quite difficult to remove fat from the thighs at home, you need to regularly perform special exercises and follow a strict diet.

In most women, fat deposits accumulate in the lower part of the body in the legs and abdomen, since these areas are often the least involved in everyday life. Since it is quite difficult to remove fat from the thighs at home, you need to regularly perform special exercises and follow a strict diet.

Exercises for the outside

Ears appear even in rather thin women, their formation depends on the shape of the muscles. A well-known exercise will help you quickly remove an ugly riding breeches:

Starting position: kneeling with a straight back. Body weight transferred to the hands;

In turn, raise your knees at a right angle up. When the muscles are at maximum tension, you need to fix the position for a few seconds;

Repeat 50 times on each thigh.

After you need to lie on the floor on your side. This method will help get rid of not only the ears, but also the sides at the waist, since the oblique muscles of the abdomen are involved in it. Raise your legs up, trying to keep your muscles tense all the time. Do the maximum.

A homemade super-set will help to remove fat deposits from the outside of the thighs very quickly. A super set is a combination of several exercises that are repeated almost without interruption. This approach to weight loss allows you to use the maximum number of muscles and make them work at full strength.

For example, very successful is the super-set of leg swings and lunges. These exercises will help to remove fat deposits from the front and outer thighs, as well as to form a seductive shape of the buttocks. Lunges can be done in several ways:

Quickly jump over the elastic band for 1.5 minutes (for beginners, you can reduce the time interval);

Push one leg forward and squat;

Stay where you are. After as if throwing the thigh in front of you, the second remains behind. In this position, you need to sit down so that the knee reaches the floor. The main thing is to push the toe as far as possible so that the second knee does not go behind it when starting up.

Swings to the side are very good not only for the surface of the thighs, but also for the waist and lower press. You need to lean on the wall with your hands and stand facing it. Lift your legs up, fixing at the end point. Do the maximum number of times.

Remove fat from the inside

For most girls, it is in this area that the most “persistent” fats are collected, they do not go away even after long and exhausting diets.

You can get rid of fat on the inside of the thigh with simple squats. Spread your heels shoulder-width apart, preferably even wider. Under the heels you need to substitute a mat or towel - this will create additional pressure. And slowly squat to the maximum depth. This is a chic technique for shaping and tightening the buttocks.

Also, the inner thigh quickly loses weight and gets rid of fat with simple scissors. You need to lie on your back, put your hands under your head. Next, raise your legs at an angle of 45 degrees in relation to the body and begin to swing from side to side. At the same time, ugly fat can be removed quickly enough, and the skin will also tighten. Many doctors recommend this method to eliminate sagging belly after childbirth.

Skipping or jumping rope will help you quickly remove fat from both the inner and outer parts of the thighs. This is the most innocuous and simple exercise that will help tighten the muscles of the arms and legs, remove cellulite and develop muscle flexibility and joint mobility. But you need not just jump, but following a special training program:

In the first week, you need to rest twice as much as jumping. For example, for 20 seconds of jump rope there are 40 rests;

180 jumps in 60 seconds are considered ideal;

The knees need to be raised as high as possible, while you need to make overlaps with a rope.

You need to understand that jumping is a big load on the calf muscles, so this option is not suitable for everyone. We advise you to watch videos about such workouts and the results before and after.

Very good reviews about rolls, which can quickly remove fat from both the inner and outer thighs. You need to squat down and put one leg forward. Smoothly roll from one foot to the other. Repeat for several minutes, preferably timed.

Naturally, any of the listed exercises will be more effective if weights are used. These can be both special devices and improvised ones: water bottles, books, etc. After getting used to the loads, you need to slightly increase the weight of the weights.

Women's hips tend to lose weight when the percentage of total body fat is approximately 18%. However, if you want to lose fat from your thighs so that this part of your body is slim, elastic and aesthetic, you need to know what type of hips you have. Otherwise, you risk gaining extra pounds of muscle.

Do you feel like your legs are too fat, or maybe too muscular? Or are you unsure of either?

To get on the path to proper training, take this test. It will help you determine if you need weight loss or muscle loss:

Hip test

1. Pull your toe forward, tighten your whole leg
2. Tighten your thigh muscles
3. Take the top layer of fat and/or skin at this location

If the layer is too thick, then there is a certain amount of excess weight in your hips, and you may suffer from cellulite

If you haven't been able to grab anything, your muscles are large and strong enough, so do not worry about cellulite and excess body fat

How to lose weight in the thighs

Use these tips to slim your thighs and get rid of fat on the inside.

1. Avoid Exercises Like Squats

Avoid exercises such as squats, lunges, leg curls, heavy barbell squat raises, leg stretches, and calf raises, especially with heavy weights. These exercises DO NOT help you lose weight in your hips. Training on the Stairmaster should be avoided. Although it is widely believed that this exercise reduces the volume of the hips, in fact it is aimed at the muscles of the thighs and can, on the contrary, increase them. Strength training makes muscle tissue bigger. You can do them once you've shed the fat off your thighs and have an idea of ​​what your muscles look like.

2. Cardio workouts to reduce the volume of the thighs

This is the main weapon in your arsenal. Your goal should be to burn all the fat without gaining muscle mass. To achieve it, you need to avoid excessive stress on the muscles of the thighs. If you are using cardio equipment, set it to a low resistance setting (such as on an elliptical or exercise bike) or a low incline (on a treadmill). However, for maximum efficiency, train at a moderately high intensity (depending on how hard you usually train). Use a heart rate meter. When exercising outdoors, avoid hilly terrain.

3. Long cardio workouts to burn fat without increasing in volume

They will help avoid overloading muscle tissue, as this makes the muscles large and bulky. Instead, long-term cardio training (such as long-distance running) is aimed at working out smaller muscle tissues, the ability of which to grow is limited. As a result, you build muscle while burning fat, without building muscle in the thighs. On the other hand, try to avoid short cardio sets (e.g. sprints, high intensity interval training). Although they help to get rid of fat, another effect will be muscle building. Long distance running is one of the most effective exercises for getting lean hips and legs. Distance runners tend to have very lean legs, especially when compared to sprinters whose legs are very muscular.

4. Running for weight loss and body shaping

Long-distance running is especially beneficial for those who have large muscles, as it will help reduce muscle size and the amount of fat around the muscle tissue, thus making the hips smaller. This will permanently change the size and shape of your thighs and calves. That is, in order to reduce the size of the hips, you need to run on a treadmill for long distances with little or no incline. If running seems too difficult for you or you can't run, try training on an elliptical trainer with low or no resistance. Posture is very important when doing exercises on this machine. Proper posture will work your glutes, outer thigh muscles, and hamstring muscles (back of the thigh), while shrinking your quads (front of the thigh), so you avoid building bulky thigh muscles.

5. Strength training

Once you've lost a certain amount of weight, it's time to start thinking about strength training. If you need to increase muscle mass to acquire the shape and elasticity of the hips and buttocks, you can resort to these exercises. In order to have legs of fantastic beauty, you need muscles. Therefore, if your body has lost its elasticity and shape after losing weight, this training program will help restore its former tone and appearance.

Don't lift too much weight (about 70% of your max rep weight), this way your muscles will become stronger, prettier and more defined, and you will avoid a senseless increase in visible muscle volume.

In other words, focus on repetitions, not on increasing the load. For mesomorphs (people whose muscles quickly gain mass and remain in good shape for a long time), these exercises may be superfluous.

6. Perseverance

You must try and focus on the result you want to achieve. You cannot burn fat in separate places, especially in the inner thigh. It is impossible to get rid of excess weight pointwise. Subcutaneous fat burns evenly throughout the body when you start to lose weight. The inner thigh is one of those parts of the female body, subcutaneous fat from which will go last. Remember to be realistic and take into account genetics, body type, and exact body fat levels when setting yourself a weight loss goal. Only in this way you can achieve ideal results and proportions.

Remember that it takes time and willpower.

7. A clear training program

Take a look at the program “Visual Effect for Women” (there is also “Visual Effect for Men”). If you need to get rid of extra centimeters (fat or muscle), or if you feel that your muscle weight is too big, you should read this .. The author touches on the desire to become fit and beautiful without crazy and dramatic muscle gains. His program also seriously addresses the problem of excess muscle mass and presents a clear strategy for changing diet, strength and cardio training programs aimed not at increasing, but at reducing muscle mass. In the first chapter, the author writes:

“Tired of hearing that you will never get big and strong because you don’t have enough testosterone? I will break for you this and other myths that women constantly hear and tell women.”

Visual Impact for Women also offers solutions to reduce muscle mass if you feel too big. Here is an excerpt one of the chapters of this work:

“A lot of women have athletic legs and hips that they would like to make slim and sculpted. This is especially common in those who once made up the wrong training program. Even though it's a taboo subject, I'll show you tricks that really work.”

According to materials:

http://www.superskinnyme.com/slim-thighs.html