Best exercises to lose thigh fat

For many males and females of all ages, thick thighs are one of the most significant problems. If you are worried about dressing up your favorite clothes because you feel your thighs are thick, you have to no worry now. All you have to practice some quick and practical exercises to reduce thigh fat. You can do these exercises without any equipment and in the comfort of your own space.

The thigh fat is mostly subcutaneous fat, which is found under the skin. To shape your thighs, you will need to perform high-intensity exercises that target specifically thigh muscles. Workouts, combined with nutritious food and lifestyle changes can help you to achieve long-term results.

Whether you are looking to improve your confidence so you can finally wear your favorite dress, feel confident in a pair of shorts, or are just looking at improving your overall health, reducing leg fat can be tricky. It is important to note that there is no equipment or a spot treatment to lose immediate thigh fat. This means that you can’t just target your legs in terms of weight loss. The inner thigh area can be a serious anxiety trigger for many people.

There has a Different Exercises to reduce thigh fat.

Leg Up

• To perform this exercise you have to Lie down on the ground, facing the sky.
• Your palms should be at your sides, facing the floor, and relax.
• Raise both legs at a 30-35 degree angle from the floor.
• Hold for about 5 seconds. Bring the legs down to the ground slowly.
• Repeat ten times.

Leg Stretch

Leg up is one of the best thigh fat reduction exercises. It will help you to shed fat from the lower limb.

• To perform this exercise you have to Sit upright or standing with one leg over the table.
• Gently move the legs wide as far as you can. Inhale as you flexed right to touch the toes of the right foot with both your hands.
• Try to touch the knees with your head. Relax and hold for five seconds.
• Slowly raise your head and bring your hands to each side of your pelvis.
• Exhale out while doing so. Do this for the left side. Repeat ten times.

Leg stretch exercises will ensure proper blood circulation.

Air Cycling

Air cycling is a very effective way to decrease thigh fat and get thinner thighs fast. Do it 5 times on both sides for 1 minute. This exercise also takes care of your pelvic and knee joints.

• To perform this exercise you have to Lie on your back and face the sky.
• Raise your legs to ninety degrees with the ground. Begin your legs moving as you are cycling in the forward direction.
• Do this for one minute and then slowly put your legs on the ground and relax.
• Move your legs up to ninety degrees and start air cycling in the backward direction for one minute. Repeat the set five times.

Lunges

This exercise is the perfect workout for your inner thighs. Doing it ten times daily can help you reduce thigh fat in 6 days to some extent. They also take care of the buttock muscles and help shed a few extra pounds from your glute region.

• To perform this exercise you have to Stand straight with your feet about three cm apart.
• Hold light weights in both hands.
• Step forward with your left leg and bend your right leg to come to a lunge position.
• Do this with the right leg.
• Repeat the set ten times.

Trace The Alphabet

• To perform this exercise you have to take a supine lying position.
• Raise your left leg and start tracing A-Z with it.
• Do this with your right leg as well.
• Breathe in and relax in between.

Squat

Doing a squat only when you have lost a good amount of fat from your thighs. squats help to build muscles. Without losing the fat, if you build muscle, you may end up making your thighs look bigger. 

• To perform this exercise you have to Stand with your shoulders relaxed and legs apart.
• Point your toes outward.
• your upper body should be straight. Breathe in and slowly lower your buttocks until you come to a sitting position.
• Hold for about 6-12 seconds.
• Repeat this ten times.

Back Kick

This is good exercise to lose thigh fat easily at home.

• To perform this exercise you have to Get down on all four limbs, with the elbows straight and toes pointing toward the wall behind you.
• Look down at the ground so that the spine is parallel to it.
• Kick high at an angle such that the sole is parallel to the sky, and the thighs and calves are perpendicular. After two seconds, get back on all fours. Repeat this fifteen times and do it with the other leg post that.
• You can increase the number of kicks based on your convenience.

Shutterstock

Shutterstock is a good exercise to get thin thighs easily at home.

• To perform this exercise you have to Get down on all four limbs, with the elbows straight and toes pointing toward the wall behind you. Look down at the ground so that the spine is parallel to it.
• Kick high at an angle such that the sole is parallel to the sky, and the thighs and calf are perpendicular.
• After 2 seconds, get back on all four limbs.
• Repeat this fifteen times and do it with the other leg post that. You can increase the number of kicks based on your comfort zone.

Burpees

Burpees exercise includes a 4 step process that helps to burn excess fat from thighs; it also enables you to maintain a healthy and fit body.

• To perform this exercise you have to Stand erect with your hand by your side.
• Slowly move into a squatting position placing your hands on the floor. your arms should be extended and kick back your feet, forming a plank position.
• Slowly come back into the squatting position. Now stand up from the squat position. Repeat these steps 12 to 15 times.

Leg Circles

This is exercise is similar to a leg lift, except you rotate the legs in a round. The circular movement makes the fat burn much faster. It will help you tone your legs that become saggy after the weight loss.

• To perform this exercise you have to Sleep on the yoga mat with your back on the ground.
• Put your hands on the sides with palms facing the floor.
• Now slowly raise your legs together from one side and slowly to the center and then to the other side of the body and then slowly downward, forming a full circle.
• Repeat the circling process, both clockwise and anti-clockwise.
• Do it 12 to 15 times.

Jumping Jacks

This is another simple way to lose all the unnecessary fat in your thighs. It helps to improve your body agility and is an excellent workout session. It is one of the good exercises to decrease thigh fat.

• To perform this exercise you have to Stand erect with your legs together and hands on the side.
• Flexed your knees slightly and jump up with your hand in the upward direction.
• When you jump, remember to move your legs shoulder-width.
• Jump back into the starting position.
• Repeat the process 20 to 25 times.

Outer thigh exercises

It is the best stretching exercise that can be done with the help of a simple step stool. It will help to strengthen your thigh muscles by burning excess fat. It also enables you to get a toned lower limb.

• To perform this exercise you have to Stand straight with both legs closed and hands on the sides.
• Put your left foot on the step stool, applying pressure on the left foot to place your right foot along with the left foot.
• Return to the initial position with your left foot first and joined by the right leg.
• Try doing fifteen with the left foot in the lead, followed by the right foot.

Side Shuffle Switch

This exercise will targets all the muscles in the lower limb, making them fit, toned, and lean. It also helps reduce fat from the thighs. It also improves the overall balance and agility of your body. This is one of the effective exercises to decrease thigh fat.

• To perform this exercise you have to Stand straight with legs apart and hands hanging on the sides.
• Elevate your knees as high as possible, performing 2 to 3 shuffles on each side.
• During the last shuffle, try landing on the outside foot while raising the knee of your inside leg.
• Repeat these steps on the other side of the leg.

Cycling

we all have memories of riding a bicycle in our childhood time. But did you know that the same activity can help you to lose fat? The motions of leg pedaling have a great deal of effect on the fat over the thigh muscles and calf. Thereby making them tight and toned. Purchase your cycle or rent one and start cycling; you can see the effect within a few days.

Butterfly Stretch

The butterfly stretch is One of the simple and effective stretches which affect thighs and hips. This exercise gives a stretch in such a way that it puts pressure on the muscles in the thighs and legs, helping them lose the extra fat.

• To perform this stretch you can Sit down on a mat with your back straight.
• Fold both legs, joining the sole together.
• Take your soles inward as much as possible without forcing yourself.
• Now move your thighs up and down and try to touch the ground like a butterfly.
• Repeat the process at least thirty times and try not to stretch beyond your capacity.
• Do it regularly, the thigh muscles will become flexible.

Toe Touch Standing

Toe-touch standing helps your thigh muscles relax and burn off the extra fat making them toned. It also has many other advantages like assisting the tone of the abdominal area too.

• To perform it you have to Stand straight with legs apart and hands on the side.
• Move your hands up, stretching your abdominal muscles. Slowly flexed your waist down and touch the toes of one foot with both hands.
• Maintain this position for at least 15 seconds.
• Slowly come back to the initial position.
• Repeat the same with the other toe.
• Doing it 10 times on both sides to burn all the extra fat.

One Leg Toe Touch

One Leg Toe Touch helps to burn the deposits of fat in your inner thighs, giving you an overall toned look to your inner and outer thighs.

• To perform this exercise you have to Sit down on a mat and place your legs in front.
• Fold your left leg at the knee, your left sole touching the right inner thigh.
• your back should be straight.
• Slowly flexed forward and hold your right toe with both your hands.
• Hold yourself up in this position for ten seconds and come back to the sitting position.
• Repeat the same steps ten times on both legs.
• It can be difficult initially, but with practice, you can succeed.

Knee To Chest

Knee-to-chest works precisely the opposite way of ab-crunches. This concentrates on lower body fat reduction and toning them.

• To do this exercise you have to Lie back on your yoga mat with your hands by the side.
• flexed your left leg at the knee, bringing it as close to your chest as possible.
• Put your hands around the knee for support.
• Keep your right leg extended.
• Hold yourself in this position for 15 seconds.
• Try doing fifteen stretches on both legs.

Back Leg Pull

This exercise can be done in a supine and standing position.
This position stretch will help to tone your inner thighs, getting them into perfect shape.

Sleeping Position

• To do this exercise Lie down on your stomach face down. Slowly fold your right leg so that your heel touches your buttocks and pull back as much as possible.
• Lift your head and right elbow during the process.
• Hold yourself in that position for a few seconds and then return to the initial position.
• Repeat the same process with the other leg, doing it at least fifteen times each.

Standing Position

• Stand straight or you can take support from a chair. With its support, lift your left leg with your right hand.
• Your back should be straight while you hold your leg in that position for two seconds.
• Perform the same steps with the other leg. Do it fifteen times on both legs.

Curtsy lunge

• To do this exercise you have to Stand with a wide stance and your chest upright and shoulders down.
• Cross your right leg behind your left leg and squat down into a curtsy position, keeping your left leg planted and your body upright.
• From the squat position, push yourself back up and place your right leg back in the initial position.
• Do this on the other side and continue switching legs until you hit your repetitions.

Side leg lifts

• For this exercise, you have to lie down on your left side on a mat or ground. your whole body should be in a straight line with both legs straight and feet stacked on top of each other.
• Your hand will be placed on the ground under your head for support.
• Your right hand should be placed on your left leg or hip for getting extra support.
• As you breathe out you should gently take your right leg up toward the ceiling.
• Take up until you feel your lower back and obliques are feel slightly flexed.
• Breathe in and take your leg down.do this movement 10 to 15 times on the same leg. Then go for another leg. you have to do 2 to 3 sets.

Side lunges

• The side lunge is done just like the forward-stepping lunge, except you move your foot to the lateral side.
• One that is in the moving phase. In this we more emphasis on the inner thigh muscle like the adductors muscle.
• For this, you have to stand with your feet apart and take steps by your one side laterally with your right leg and your left leg in the same standing position you have to bend your right knee ninety-degree angle as you lower yourself. Now back to starting position.
• Do this for the left leg. Repeat 10 to 15 times for each leg.

Dietary Changes:

A healthy diet plays a vital role in toning down the whole body, including the thighs. You need to follow some basic guidelines for dietary changes:

• Check On Your Calorie Intake

Reduce your calorie consumption to 1000-1200 calories based on age, gender, and physical activity. As a result, your body will begin to utilize the extra fat as a source of fuel. Cut down on empty-calorie sources and replace them with a healthy diet.

• Eat Healthy Protein

If you are non-vegetarian then you can eat lean meat, and eggs for protein in your diet. If you are vegetarian then you can eat pulses, milk, and legumes in your diet. we aim to eat a protein sources diet in your meals as protein is not only a major nutrient to build up muscles, but it also promotes satiety and regulates your hunger. Eat a protein snack between meals to curb hunger pangs.

• Healthy Fat

Dieting does not mean you need to avoid fat. Fat is one of the important macros that helps to maintain the elasticity of the skin and make it smooth and control your hunger. A study found that consuming a PUFA-rich diet for seven days decreased fasting ghrelin levels and promoted satiety levels. Take nuts and seeds mixed with one teaspoon in your diet and clarified butter to enhance the taste.

• Have More Fruits And Vegetables

vegetables and Fruits are low in calories and natural sources of fiber, which provides bulk to stool and helps in curbing hunger pangs. Research showed that increasing vegetable intake can help in maintaining weight.

Always consult with a dietitian before incorporating any changes in your diet. 

Lifestyle changes:

• We tend to accumulate a great deal of fat once we overwork our body or mind. Complete rest is highly recommended for a female who wants to lose thigh fat or weight in general. Less than seven hours of sleep can make you gain weight.
• Managing stress is very necessary. If you cannot control stress, cortisol levels increase, which, in turn, stimulates the hunger hormone. Combine with all these exercises you also can practice some deep breathing practices to manage stress.
• Playing any sport, at least 3 times a week, will help you in different ways. It can be playing fetch with your dog or playing football with your toddler. The adrenaline and the good hormones will help you decrease weight and keep your hunger pangs at bay.
• Try and take out time for cycling, biking, or traveling to places that you always wanted to. Hiking and biking can facilitate the tone of your thigh muscles, and traveling can assist you to see places and other people that may open up a replacement world to you.

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