How to get the two lumps of flesh on the outer thigh

The two lumps of flesh on the outer thigh are usually caused by fat accumulation or muscle relaxation, and can be improved through targeted exercise, dietary adjustments, local massage, lifestyle improvement, and other methods.

1. Targeted exercise

Strengthening the outer thigh muscles can help tighten lines. Lying on the side and lifting the leg is a classic movement. After lying on the side, slowly lift the upper leg to a 45 degree angle, and repeat it to effectively stimulate the gluteus medius and latissimus lata muscles. The clamshell style opening and closing movement can also activate the hip abductor muscle group, and after bending and lying on the side, the knees open and close like shells. Aerobic exercise such as swimming or elliptical machine training can reduce body fat content.

2. Dietary Adjustment

Controlling daily total calorie intake is the basis for weight loss. It is recommended to increase the intake of high-quality proteins such as chicken breast and fish and shrimp to help maintain muscle mass. Moderate consumption of dark vegetables such as broccoli and spinach can supplement dietary fiber and promote intestinal peristalsis. Reduce the intake frequency of refined carbohydrates such as white rice and desserts, and replace some staple foods with coarse grains such as brown rice and oats.

3. Local massage

Relaxing the iliotibial band with a foam shaft can improve local circulation. Place the foam shaft on the outside of the thigh and slowly roll and press with its own weight. Essential oil massage combined with guasha board pushing from the knee to the hip direction can help clear the meridians. After exercise, perform static stretching on the lateral thigh muscles and maintain each stretching action for at least 20 seconds.

4. Improvement of lifestyle habits

Avoid sitting for more than 1 hour and get up every 45 minutes to move the hip joint. Adjust walking posture to avoid an internal BaZi gait and reduce compensatory hypertrophy of the lateral thigh muscles. Lying on the side during sleep can be done by sandwiching a pillow between the thighs to reduce the pressure of hip joint rotation. Choose a seat with moderate softness and hardness to prevent pelvic tilt caused by poor sitting posture.

5. Professional intervention

For stubborn fat, non-invasive medical beauty projects such as cryolipolysis can be considered to destroy fat cells through low temperature. Radiofrequency skin tightening therapy can stimulate collagen regeneration and improve skin laxity. For severe muscular thick legs, botulinum toxin injection can temporarily reduce muscle volume. All medical procedures must be operated by professional institutions.

Improving outer thigh fat requires comprehensive measures, and it is recommended to conduct targeted training at least 3 times a week in terms of exercise, combined with 150 minutes of moderate intensity aerobic exercise per week. Maintain a daily calorie intake of 300-500 calories and ensure a protein intake of 1.2-1.5 grams per kilogram of body weight. Pay attention to avoiding bad postures such as crossing legs in daily life, and do standing hip abduction exercises during work breaks. The entire process requires patience and usually takes 8-12 weeks to see significant results. It is not recommended to adopt unhealthy methods such as extreme dieting or excessive exercise.