Everybody has a body part they don’t like. Thin thighs are a major concern for many people of all ages. Don’t worry if your thighs feel fat. You can make a decision and do these quick and easy exercises to lose thigh fat. These exercises can be done at home without the need for any equipment.
18Exercises That Will Slim Your Thighs.
These are the best 18 exercises that you can do at home to reduce your thigh fat. Take a look at these exercises and choose the one that you like best.
1. Leg Lift:
Leg lift is an easy and effective way to reduce fat around your legs, tone them, and make them appear leaner. You will only need a yoga mat to do it.
What to Do:
- Lay flat on your back and keep your hands close to your sides.
- Slowly lift your legs to form a 90-degree angle with the floor.
- For a few seconds, try to remain in this position.
- Reposition your legs so that they are in a resting position.
- You can repeat the process 10 to 15 more times.
2. Burpees:
Burpees are a four-step exercise that will help you lose fat around your thighs. It also helps you maintain a fit and healthy body.
What to Do:
- With your hand on your side, stand straight.
- Slowly, move into a squat position and place your hands on the floor.
- Place your arms out in front of you and start to bend your knees.
- Slowly return to the squat position.
- Now, stand straight up and squat.
- You can repeat the process 10 to 15 more times.
3. Leg Circles:
Similar to a leg lift, but the legs are rotated in a circular fashion. This makes fat burning much quicker with the circular motion. You can tone your legs, which may become saggy from weight loss.
What to Do:
- You can sleep on the yoga mat, with your back on a floor.
- Place your palms on the ground and place your hands on the sides.
- Slowly lift your legs from one side to the other. Next, move slowly to the centre. Then turn to the opposite side. Finally, go slowly down to form a complete circle.
- Continue the circling process both clockwise as well as anti-clockwise.
- Repeat the process 10 to 15 more times.
4. Jumping Jacks
Jumping jacks can be a great way to get rid of extra fat in your legs. You can also increase your agility and it is a great workout. This is a simple exercise to reduce thigh fat.
What to Do:
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- Standing straight up with your legs together, hands outstretched, and your arms extended to the sides.
- Move your hands in the direction of the sky by bending your knees.
- Remember to keep your legs shoulder-width when you jump.
- Revert to the original position.
- You can repeat the process up to 20 more times.
5. Step-Ups:
- This is a great stretch exercise that you can do with a simple stool. This exercise helps to strengthen your thighs by burning excess fat. You can also get a toned lower-body.
What to Do:
- Standing straight, with your legs together and your hands facing the sides, stand straight.
- Apply pressure to your right foot and place it on the step stool.
- Retire to the original position, with your right foot in front and your left leg joined.
- Do 15 with your right foot leading, then move to the left.
6. Side Shuffle Switch
This exercise targets the lower body muscles, making them toned and lean. It can also help to reduce fat around the thighs. It improves your overall agility and balance. It is an effective exercise to reduce thigh fat.
What to Do:
- Standing straight up with your legs spread apart and your hands on the sides, stand tall.
- Perform two to three shuffles per side, raising your knees as high and as high as you can.
- During your last shuffle, you can try landing on your outside foot and raising the knee of the inside leg.
- You can repeat the same process with the opposite leg.
7. Stair Master Stepmill:
This is a machine that you can use to exercise at home. The steps allow the user to climb steps and give them all the benefits of a stationary device. The speed of the steps can be controlled, as well as the length. This is a great way to tone your lower body muscles, particularly your thighs, and it’s also good for moderate cardio.
8. Treadmill Workout
A treadmill is one of the most fashionable and trendy home equipment. A treadmill provides an aerobic workout for your body and can help you start a new exercise program. As you can control the speed and duration of your drills, you can begin with just walking. This allows you to burn all unnecessary calories and reduce your body’s weight, particularly in the lower limbs. It is suitable for all fitness levels.
9. Cycling:
Who doesn’t love cycling? Everyone has fond childhood memories of riding a bike. Did you know that this same activity can also help you lose weight? The fat in your calves and thighs can be reduced by pedalling with your legs. This results in tightening and toning of the calves and thighs. You can start pedalling within weeks if you rent or take your bike.
10. Butterfly Stretch
The butterfly stretch is a simple, but effective stretch that can affect hips and thighs. This movement puts pressure on the legs and thighs, helping to lose extra fat.
What to Do:
- Place your back straight on a mat.
- Join your soles and fold your legs.
- You can bring your soles inwards as much as you like without having to force it.
- Now, move your thighs upward and downward like a butterfly.
- You should repeat the process at least thirty times. Do not exceed your limits.
- Regular exercise will make your thighs more flexible.
11. Squatting:
Squats can be a combination exercise that targets multiple muscles in your body. This makes them useful for weight loss. This exercise helps to tone your lower body, and it also makes your legs look leaner. It can help you burn more fat faster. Squats are a great exercise to reduce thigh fat.
What to Do:
- Place your hands on either side of your sides and stand straight up.
- Place your hands parallel with the ground.
- Slowly bend your knees so that your calf & femur are parallel to one another.
- For 10 seconds, keep your back straight and maintain this position.
- Slowly rise up and return to your original position.
- You can repeat the process 30 more times, each time in sets of 10.
- Take a 30 second break between each task.
12. Standing toe touch:
This stretch will help your thighs relax and shed excess fat, making them toned. This stretch also helps tone your abdominal area.
What to Do:
- Standing straight up with your legs spread apart and your hands facing the side, keep your back straight.
- Stretch your abdominal muscles by putting your hands up.
- Slowly bend your waist and touch one of your toes with your hands.
- For at least 10 seconds, remain in the same position.
- Slowly return to a standing position.
- Do the same for the other toe.
- To burn extra fat, do it ten times per side.
13. One Leg Toe Touch:
This stretch exercise will help you lose fat from your inner thighs and give you a toned appearance to your inner and outside thighs.
What to Do:
- Place your legs forward and place your back on a mat.
- Your right leg should be folded at the knee.
- Keep your back straight.
- Slowly bend forward, and then hold your left foot with both of your hands.
- For 10 seconds, hold this position and then return to a sitting position.
- Repeat the procedure 10 times for each leg.
- Although it might seem difficult at first, with practice you can master the art.
14. Keep your chest open:
This stretching is exactly the opposite of ab-crunches. This focuses on the reduction of body fat and toning.
What to Do:
- Place your hands on the sides of your yoga mat.
- Bring your right leg to the chest by bending it at the knee.
- For support, place your hands on the knee.
- Your other leg should be straight.
- Ten seconds.
- Do 15 stretches for each leg.
15. Back Kicks
Back kicks are a great way to strengthen your buttock and thigh muscles. It can also reduce lower back pain.
What to Do:
- Keep your knees bent and your toes in front of the wall.
- Your right leg should be lifted and you should kick backwards to ensure your calf, thighs and sole are parallel to the ceiling.
- Continue to kick for a few seconds, then switch legs and repeat the process for 15 times.
- Begin with 5-10 kicks, and gradually increase the number.
16. Step Lunges:
Step lunges are a great way to tone your inner thighs, and strengthen your calf muscles. To tighten your muscles, you need to lose weight.
What to Do:
- Keep your shoulders straight and keep your hands on each side of you.
- Move forward with your right leg lifted and your left leg extended to the max.
- Place your left sole on the ground, keeping your calf and knees parallel to the ground.
- Straighten your arms and bring your leg in front.
- Keep that position for as long and as possible, then return to your original position.
- Continue to alternate between your legs, doing this ten times for each leg.
17. Side kicks
Sidekicks are great for stretching your inner thighs and resulting in toned legs.
What to Do:
- Standing straight up with your shoulders back, keep your legs apart.
- Place your weight on your right leg and lift your left leg as high as you can.
- For 2 to 3 seconds, remain in this position.
- Slowly return to your resting place.
- Do ten stretches per side. This will make a total of 20.
18. Pull the back leg:
You can either do a back leg pull lying down or standing. This stretch can be done in both a standing or lying down position to tone your inner thighs and get them in perfect shape.
Sleeping Position:
What to Do:
- Place your stomach face down on the ground.
- Slowly fold your left foot so your heel touches your buttocks. Then, pull as far as you can.
- During the exercise, lift your left elbow and head.
- For a few seconds, remain in this position and then return to your resting position.
- You can repeat the process with the other leg at least 15 times.
- Standing Position:
What to Do:
- You can support yourself with a chair if you stand straight up.
- It will support your right leg and allow you to lift it with your right hand.
- For 2 seconds, keep your back straight and your leg straight.
- You can repeat the process with the other leg.
- Repeat the process 15 times for each leg.
Here are the Top Tips to Reduce Thigh Fat
To get the best results, you must also follow a diet plan. These are some helpful tips.
- Include fresh fruits and veggies in your diet.
- Instead of eating white rice, eat brown rice or whole-wheat bread.
- Nuts, beans, lean meats and eggs are all good sources of healthy protein.
- Use olive oil or oil made from nuts to cook your food.
- Avoid sugary drinks and foods.
- These are the best exercises for reducing thigh fat. They can be done quickly in your own home. Although it may seem difficult at first, you will find that the stretches become easier with time and practice. You’ll notice a change in your body’s curves as you begin to master these stretches. Get out of your comfort zone and stretch.
