Remember Kim Kardashian? Yes, the American socialite with the voluptuous behind, thick thighs, and exceptionally narrow waist. Many find this physique perplexing, often mocking it with vulgar language. Yet Kardashian seems utterly unfazed by others' opinions, steadfastly embracing her own aesthetic and sartorial choices—flaunting every curve.
But women with similarly thick thighs lack this boldness. In an era where slim legs are idealized, they avoid skinny jeans and miniskirts, limit photos to upper-body shots, and exhaust every slimming method—from thigh-slimming creams and plastic wrap wraps to running and swimming. After all that effort, they often find their lower bodies looking even more muscular...
Are thick thighs truly worthless? Absolutely not! A recent study published in BMJ (British Medical Journal), involving over 2.5 million participants, revealed that every 5cm increase in thigh circumference is associated with an 18% reduction in all-cause mortality risk, while every 10cm increase in hip circumference is linked to a 10% decrease in all-cause mortality risk.So, all you "Kardashian-style" ladies with thick thighs and big butts—stop feeling inferior! You should be secretly thrilled instead!
No need to slim down your thighs! BMJ: People with thicker legs and larger hips don't die as early!
As we all know, Body Mass Index (BMI) is a measure of a person's weight status, and there have been numerous academic studies on the relationship between BMI and mortality risk.However, the validity of BMI is now being questioned. The main reason is that fat distribution affects individual health (e.g., abdominal fat increases heart disease and mortality risks), yet BMI fails to indicate where fat accumulates.
Researchers suggest that the "central obesity index" may be more accurate than BMI in reflecting an individual's mortality risk, warranting deeper exploration of its relationship with mortality. The central obesity index specifically refers to waist circumference, hip circumference, thigh circumference, waist-to-hip ratio, waist-to-height ratio, and waist-to-thigh ratio.
To address this, researchers searched PubMed and Scopus databases from inception to July 2019, identifying 72 prospective studies involving over 2.52 million participants with follow-up periods ranging from 3 to 24 years.Among these studies, 30 originated from Europe, 22 from the United States, 16 from Asia, 2 from Canada, 1 from Brazil, and 1 from Trinidad and Tobago in South America.
Through a systematic meta-analysis, researchers assessed the relationship between central obesity indices and all-cause mortality risk, finding that:
For every 10 cm increase in waist circumference, all-cause mortality risk increased by 11%;A 0.1-unit increase in waist-to-hip ratio was associated with a 20% higher risk of all-cause mortality; a 0.1-unit increase in waist-to-height ratio was linked to a 24% higher risk; and a 0.1-unit increase in waist-to-thigh ratio was associated with a 21% higher risk for all participants, a 19% higher risk for men, and a 15% higher risk for women.
Regarding thigh and hip circumference data: Every 5 cm increase in thigh circumference was associated with an 18% reduction in all-cause mortality risk; Every 10 cm increase in hip circumference was associated with a 10% reduction in all-cause mortality risk.
The findings reveal that most abdominal obesity indices (including waist circumference, waist-to-hip ratio, waist-to-height ratio, and waist-to-thigh ratio) correlate positively with higher all-cause mortality risk. Conversely, individuals with larger hips and thighs exhibit lower disease risk.In other words, fat accumulation around the waist is detrimental, while fat stored in the thighs and buttocks may actually benefit health!
The researchers concluded that when assessing an individual's risk of premature death, central obesity indices could serve as a supplementary method to complement BMI measurements.
How to build thigh muscles?
So, for those on a weight loss journey, remember to focus on reducing abdominal fat during workouts while preserving the curves in your thighs and buttocks. Of course, we're not talking about storing fat here—it's more about building muscle.
Building muscle offers numerous health benefits—it enhances physical fitness, improves posture, boosts energy levels, and even attracts romantic partners. Specifically, strengthening thigh muscles protects the knees. Research also suggests that stronger leg muscles facilitate the release of hormones promoting neural cell growth, leading to improved brain health.
So, how can you build firmer thigh muscles?Here are a few techniques:
Technique 1: Sit upright on a chair, lift your left foot until it's parallel to the ground, hold for 10 seconds, then switch to the right foot.
Technique 2: Lie flat on your back with a rolled-up thick towel placed under the hollow of your knees. Alternate pressing down on the towel with each knee, holding for 10 seconds per leg.
Technique 3: Lie on your back with legs straight and slightly apart. Lift the top leg about 20 cm off the ground, hold for 5 seconds, then switch sides.
Technique 4: Sit on the floor with legs straight and slightly apart. Lift the top leg about 20 cm off the ground, hold for 5 seconds, then switch sides.
Technique 5: Lie on your back with legs straight and slightly apart. Lift the top leg about 20 cm off the ground, hold for 5 seconds, then switch sides.
Tip 3: Lie on your side on the bed. Lift the top leg about 20 centimeters off the ground. Hold for 5 seconds, then switch sides.
Tip 5: Run backward on a flat, wide surface at 80% of your normal running speed. Backward running sculpts thigh, calf, and glute muscles while improving coordination and reaction time.
Perform these exercises progressively each day. After consistent practice, you'll achieve beautifully defined, slightly thicker thighs. If you feel discomfort in your knees or muscles during training, reduce intensity or stop immediately.
In short, having a larger butt or thicker thighs isn't something to be ashamed of. As long as your waist stays slim, even girls with "elephant legs" can shine!If you want thicker thighs, skip fat injections or transplants—only scientific exercise builds true thigh strength. Finally, embrace your assets: show off your chest, flaunt your legs, and display your muscles.