Worried about wearing western outfits because of your flabby thighs? Most of the girls like to choose short dresses for a chic look. In that case, having fatty thighs is the most annoying concern. However, these are the 9 best exercises to reduce thigh fat and how to do the process. Scroll down to find out the best thigh fat exercises.
Are you embarrassed by all that excess fat in the thigh areas? We get you! Who does not dream of wearing bright-coloured shorts and short dresses on vacations? But reducing fat in those areas is not as difficult as you think.
Thigh has one of the most significant muscles attached to your body and hence losing fat from those areas are comfortable as you can get. All you need are big movements and fat-burning exercises. If you are clueless about how to go about reducing fat in your thighs, we are here to help you out. Read further as we help you to get rid of excess fat in thigh areas through the best exercises and lifestyle tricks in days. Here are some top exercises to get rid of thigh fat.
Best Exercises To Lose Thigh Fat At Home:
Here are our 9 simple and best exercises to reduce thigh fat. Let’s have a look at them.
1. Squats:
Squats are the basic exercise to lose thigh fat.
How To Perform:
- Begin by standing straight on your feet slightly wider than shoulder-width.
- Now, bend your knees and lower your hips towards the floor.
- Raise your hands in parallel with your knees to balance your body.
- Hold your abs tight and inhale.
- Keep your spine upright. Exhale and get back to starting position.
- Repeat the process until you feel the burn.
2. Jumping Jacks:
Jumping jacks is another simple yet effective workout to lose excess fat in your thighs.
How To Perform:
- Stand with your feet together and your hands at your sides.
- Start by raising your arms over your head and jumping with your feet spreading away from each other.
- Jump back into the initial position.
- Perform 3 sets of 10 to 20 repetitions each.
3. Leg circles:
Leg circles are the simple and best exercise to lose thigh fat effectively.
How To Perform:
- Lie down with your back on the floor and hands on the sides such that palms facing the ground.
- Begin the exercise by lifting both the legs together and start rotating your legs in a circular motion.
- Inhale while rotating, and don’t lift your left hip off the floor.
- Trace the rotation 5 times in a clockwise direction and also in an anti-clockwise direction.
4. Lunges:
Lunges are effective exercises to reduce thigh fat and help ton your lower body, mainly calves, core muscles, and glutes.
How To Perform:
- Start by standing with your feet hip-width apart.
- Step forward with your left leg and move out until the thigh is parallel to the ground. Your torso should remain upright the entire time.
- Keep your upper body straight and shoulders back. Manage your weight mainly on your heels.
- Push your left leg back to the starting position.
- Repeat this movement with the left leg for 30 seconds. Then, switch legs and perform the lunge with the right leg.
5. Donkey Kickbacks:
Donkey kickbacks help in strengthening and toning the thighs.
How To Perform:
- Start by getting down on all fours with your hands directly under your shoulders.
- Now, slowly lift your leg and kick backwards such that your thighs are parallel to the floor.
- Make sure that your back remains straight and parallel to the floor. Hold this position for a few seconds and return to the initial position.
- Switch your leg and repeat the same process to complete a set.
- Perform 20 reps on each leg for 4-5 sets.
6. Leg Raising:
Leg raise is another well-known workout exercise which can augment and help in fat reduction in the lower part of the body including the hips and thighs. It works wonders to help in strengthening the muscles down and toning them to get back into shape. It helps flexibility in the lower part of the body and improves posture.
How To Perform:
- Lie down flat on a mat.
- Place legs straight.
- Once your legs are straight, lift them up to the ceiling.
- Your buttocks should come off the ground.
- You can gradually lower your legs back down.
- Make sure your legs are still above the ground and hold in this position for a few seconds before you get them down.
- Raise your legs back up once again to repeat.
- Repeat the same exercise and do this for 15-20 reps at the beginning.
7. Scissors:
This exercise targets the abdomen and thigh fat tremendously. It helps and works wonders to tone the muscles down and help to strengthen the muscle parts here. It helps improve flexibility and tones down the lower abdomen and thigh area. It also strengthens the core and stabilizes your midsection and legs in the body.
How To Perform:
- Lie on your back on a mat.
- Place your arms next to your side.
- Place legs pointed straight into the air above your hip area.
- Make sure your abs are tight by pressing your lower back into the mat.
- Lower your right leg slowly as you again raise your right leg up, and slowly lower your left leg in the same manner.
- Continue switching between left and right leg.
- Do a minimum of 15 reps on each side.
- Make sure you don’t go at a fast pace as it may hurt your lower back during the exercise.
- Move in a slow and controlled way and feel stable.
8. Step Climbing:
Cardio workouts are always good for the overall health of the body. Step or stair climbing is one such popular exercise which augments the efforts for weight loss exercises by strengthening the overall muscles in the body. They help tone down the lower part of the body effectively especially focusing on the legs, thighs, and calves. They help build strength and tone the muscles down. Further, they work great to improve the stamina and posture of the body in days.
How To Perform:
- Climb series of steps in the day, bein the jogging way or sprint style, stair stepping is always a good way to build upon muscles overall.
- Inculcate this in your daily workout regime.
- Do the stair climbing or stepping for fifteen minutes.
- Changing the pace and mixing it all up is good as well.
- All you need to do is change the pace once in a while and slowly increase and decrease for better results.
- Inculcate this and do it four to five times a week for effective results.
9. Cycling:
Cycling enthusiasts are there everywhere. It does wonders to your body by focusing on fat overall and especially in leg areas. Through continuous leg movements, cycling helps strengthen the leg and thigh muscles and improves flexibility. It also helps to increase stamina and pace of metabolism.
How To Perform:
- Do cycling every day for half an hour to forty-five minutes.
- Inculcate the habit in your regular workout regime.
- Increase and decrease the pace for efficient results.
- Do not forget to inhale and exhale deeply during your cycling.
Lifestyle Tips and Tricks:
Along with the regular workout, routine one can also follow a few changes in their lifestyle which can aid significantly in weight loss efforts. Below are a few tips and tricks one can develop for a healthy lifestyle.
- Consuming Low-Calorie: Low-calorie diet and food are always recommended to aid weight loss efforts.
- Eliminate Sugar: Sugar is harmful to the body as it hinders excessively weight loss attempts and exercises. Once you cut down on sugar, your body can work well to reduce and get rid of excess fat.
- Count the Carbs you Consume: Do not have a lot of carbs daily. Cut down on them and have brown rice instead of white rice, wheat instead of all-purpose flour etc. make tiny adjustments in your diet for effective results.
- Get Rest: Have good sleep every day, a minimum of seven hours for resultant peace of mind and rest.
- Do not get Lazy: Participate in sports and active schedules for better results.
- Reduce Alcohol: Excess sugar and such contents are stored as fat in the body. Be moderate in their consumption and reduce the amount.
- Have Protein-Rich: They help keep the tummy full for extended periods of time and give enough energy required for the day as well.
FAQs:
1. Can I lose Thigh Fat without gaining muscles?
Yes. You can do all the exercises mentioned above except lunges and squats. They help to initially focus on excess fat around the thighs and to reduce them. You can also choose to do some stretching exercises which can lead to efficient results.
2. How to tone down Thighs?
One can work on toning down the thighs only after reducing all the fat around the area. First work on the fat through squats, lunges, kicks, running and similar exercises to reduce fat and tone them up gradually. Give it time and you can soon see the results.
So, these are the 9 simple and best thigh fat exercises that work effectively. Both men and women can perform these workouts according to their bodies. Along with these exercises, maintaining a balanced diet would give you the best result. I hope this article is helpful to you. Comment your thoughts below!
