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I have a problem with my thighs because this is where my fat accumulates. I eat mostly vegetables, rice, pasta, dairy, fish. I eat sweets, but I try not to eat chocolate, for example, and replace it with fruit or nuts. Besides, for the last 3 months I have been going to capoeira twice a week, and often a swimming pool once a week. My stomach is nicely shaped, but my thighs are stubbornly thick. Especially the inside, which remained completely soft.

Your letter shows that you have made great progress with exercise and eating he althily in the last 3 months and that should give you even more motivation to continue training. Very often I encounter a situation where women have a problem with getting rid of excess fat from the thighs and hips area. This is due to the genetics of the body structure. There are many theories and divisions of a woman's profile created by many specialists in various fields. However, I will not delve into it now and give you some tips that will help you slim your thighs and get the right proportions. 1. Continue taking Capoeira classes. This form of activity involves the lower body very strongly and is also a good endurance training. Basic Step - Ginga is a movement that we call backward lunges in strength training. This exercise perfectly strengthens and shapes the muscles of the thighs and buttocks. 2. Perform one or two adductor hip exercises every morning or evening. From what you write, it is the inner thigh that is the point on which you must concentrate while exercising. Do a wide Plie squat and a lower leg lift in a supine position. 3. While at the swimming pool, try to mix two swimming styles: crawl and classic style commonly known as "frog". Try to include plank exercises in your swimming training. You hold the board in your hands and you swim using only your lower muscle groups. With Kraul, you will feel the thigh muscles in front and behind, as well as the calf muscles and buttocks. During the "frog", the adductors and the gluteal muscles will work harder. In both styles, the abdominal muscles are working very hard, so the waist area will also benefit. 4. Try to use the leg muscles as often as possible in everyday life: walks, bike rides, roller skating, replacing a comfortable elevator with a more tiring onestairs, dancing in free time spent with friends. All these activities will help you shape your legs and hips and increase the basal metabolism, which will help you burn fat more effectively on a daily basis. 5. Maintain a he althy diet. Avoid sweets, fast foods, and heavily processed foods. We have a spring-summer period and there are more and more vegetables and fruits on the market. Provide grain products rich in fiber and a large dose of B vitamins and minerals. In addition, drink plenty of water to cleanse the body of toxins. Follow these rules and your success is guaranteed. Remember that in the first period of training you can see the fastest changes in your figure. Then you need to put in more work and increase your discipline to take the next steps towards a nice, athletic and proportional figure. Hope the more and more beautiful weather will make your motivation stronger with each passing day. I wish you good luck on your way to your goal.

Remember that our expert's answer is informative and will not replace a visit to the doctor.

MichaƂ Janik

A graduate of the Academy of Physical Education in Warsaw - he graduated from the specialization of Sport Manager, Instructor of Movement Recruitment - Fitness specialization and Sports Instructor with specialization in Bodybuilding. He has been working in the fitness industry for over ten years. During this period, he gained experience in many Warsaw clubs by conducting aerobics classes and personal training. Currently, it inspires club members to a he althy lifestyle in the network of Holmes Place clubs and raises the qualifications of personal trainers.
Hobbies: dietetics, psychology, skiing, volleyball, tennis, squash, running

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