Sometimes, even without exercising, some people think they have muscular thighs because their thighs feel firm. Muscular thighs are not actually firm; in everyday life, except after exercise, they tend to be rather soft. Firm thighs are characterized by a thick layer of fat rather than muscle.

 

◇The reason for firm thighs is because of a thick fat layer

 

A firm thigh is likely to be ▲cellulite or ▲thick subcutaneous fat. Cellulite refers to fibrotic tissue formed when waste products, collagen fibers, and fluids stick to enlarged fat cells. When fat accumulates, lymph and blood circulation are impaired, causing various substances to harden and form. Even if the subcutaneous fat layer is thick, the thigh can still be firm. Subcutaneous fat acts as a protective layer against external shocks, and tends to be firmer than visceral fat.

The main components of thick and firm thighs, whether cellulite or subcutaneous fat, can be distinguished with the naked eye. Cellulite appears bumpy when pressing or twisting the flesh. Additionally, the skin surface is uneven and not smooth, often accompanied by dryness and sagging symptoms. When subcutaneous fat is thick, it is also firm, but the skin surface remains smooth.

 

 

◇Female hormones cause fat accumulation

 

Women often have firm thighs with a lot of fat. Exercise instructor Kim Gyu-nam from Quattro said, "Women have fewer beta receptors that break down fat in the thighs and more alpha receptors that inhibit fat breakdown," adding, "This is to store fat and protect the uterus, which is a clear trend in women of reproductive age." The female hormone estrogen causes collagen degeneration in the skin and leads to excessive hyaluronic acid polymerization. When circulation is poor during this process, waste products are not expelled, and body fluids penetrate the subcutaneous layer, promoting the formation of cellulite. Meanwhile, as women reach menopause and estrogen levels decrease, fat tends to shift from the thighs to the abdomen.

 

 

◇Combine aerobic and muscular endurance exercises

 

Massage, aerobic exercise, and muscular endurance training can effectively improve venous circulation. Naturally, thigh fat also decreases. Exercise instructor Kim Gyu-nam recommends "improving blood circulation in the affected area with foam rolling and stretching, followed by full-body exercise with aerobic and muscular endurance training, and then cool-down exercises." He explained, "Aerobic and muscular endurance exercises that primarily use fat and oxygen activate beta receptors that promote fat breakdown and activate mitochondria to enhance fat metabolism."

 

Typical aerobic exercises include running, burpees, and hiking. Muscular endurance is more dependent on the number of repetitions and intensity rather than the type of exercise. For movements that stimulate the lower body, such as squats, you should lift 50-60% of your maximum weight and perform 15-20 repetitions for 3-5 sets. Wall squats, where you lean your back against the wall and hold the squat position for an extended period, can also improve muscular endurance. To reduce cellulite, physical stimulation using tools like golf balls or foam rollers can break down fibrous tissue and alleviate the condition.

 

 

Meanwhile, there are some people who worry that thigh muscles might actually become thicker from lower body exercises. Exercise instructor Kim Gyunam said, "To develop large and thick muscles, you need a high level of testosterone, which is a male hormone," and added, "Generally, women's testosterone levels are about one-tenth of men's, so it is realistically difficult for thigh muscles to become thick through muscle building."