Causes and Solutions for Prominent Thighs

The protrusion on the front of the thighs is often caused by lack of exercise. To achieve a slimmer thigh appearance, it is essential to control diet and perform appropriate exercises. There are various exercise methods available, including strengthening the gluteal and hamstring muscles and training targeted at improving posture.

1. Method One: The protrusion on the front of the thighs may not necessarily be fat. Therefore, simple aerobic exercises may not be sufficient for reduction. It can also be attributed to posture issues. When the femur internally rotates, the greater trochanter is rotated outward, making the thighs visually wider and appearing to have more flesh. Standing with toes facing forward, if your patella (kneecap) is directed inward rather than aligned with the direction of your toes, this indicates internal rotation.

2. Method Two: For cases of femoral internal rotation, it is necessary to train the muscles to rotate the femur back to its normal position. The clamshell exercise is recommended. As shown in the figure, engage the gluteus medius and focus on externally rotating the femur. Perform 15 repetitions in a set, and repeat 3-5 sets. Resistance bands can be used to increase difficulty.

3. Method Three: The protrusion of the thighs can also be related to knee hyperextension. Normally, the hip, knee, and ankle should form a straight line, but in cases of knee hyperextension, the knee is positioned behind the hip. This posture can also give the illusion of having more flesh on the front of the thighs, so training targeted at improving posture is crucial.

4. Method Four: For knee hyperextension, strengthening the gluteal and hamstring muscles is recommended. The hip bridge is the simplest and easiest exercise to implement. When performing this exercise, focus on engaging the gluteal muscles to lift and maintain the position, rather than relying on the waist for leverage. Hold for 1 minute per set, and repeat 3-5 sets. Additionally, gym equipment can be utilized for more advanced training.