Reducing excessive thigh fat is a common concern when it comes to a physical look, this is mainly what women are after.
This stubborn thigh fat will take a lot of effort to burn away along with a good diet plan.
However, there are several exercises that not only reduce thigh fat but also sculpt them to get shapely thighs.
Exercises to reduce Thigh Fat
Here are the best 8 Thigh Fat Exercises that burns fat in and around your thighs like no other, if followed regularly.
1. Squats
If I was to think of the best exercise to lose thigh fat, Squat is one that I will bet on.
The reason is that squats help you burn a higher amount of calories at a faster rate.
Moreover, squats are often referred to as the "King of all exercises”as it works on your whole body.
As they involve the largest muscle group in your body, they burn body fat effectively at a faster rate.
Besides, practicing squats in the right way strengthens your calves, lower back, quadriceps, and hamstrings.
How to do Squats:
NOTE: Make sure that your knees do not go below and is almost parallel to the floor. This prevents any chance of occurrence of a knee damage.
2. Forward Lunges
Forward Lunges are one of the simple yet very effective exercises to lose thigh fat.
This exercise is claimed to be the best exercise for thighs next to squat.
How to do Forward Lunges:
Apart from toning your thighs, Lunges help in reducing fat around your waistline as well.
Do 7-12 repetitions for 2-3 sets.
For greater effect, you can perform the forward lunges using dumbbells.
3. Burpees
Burpee is an ultimate fat burning exercise, not just to reduce thigh fat but from the entire body.
Burpees are nothing but a squat thrust with a push up at the bottom of the movement and a vertical jump at the top.
It also builds strength and increases your body's flexibility.
The calorie-torching burpees engage every muscle in your body and raise your heart rate to the extreme.
Like any other exercises, you should do them properly to get effective results.
How to do Burpees:
Do 10 or 20 burpees as fast as you can. You will notice that it leaves you huffing and puffing.
Beginners are advised to skip the push-up or jump step at the very beginning stage of practicing this workout.
However, trained or experienced people can put on some weight on their vests while practicing it.
4. Leg Circles
Leg Circles is one common and easy pilates exercise to reduce thigh fat effectively.
How to do Leg Circles:
You can do 3 sets if you are beginner.
Raising your leg slowly until it is straight above pointing the ceiling will help the muscles provide more weight on the thighs burning the fat at a quick and effective pace.
5. Deadlifting
One of the best ways to burn fats faster in your body is by doing a proper Deadlifting.
Also, Deadlifting helps in faster burning of abs muscles tissues.
The correct form while deadlifting will tone your thighs, back and glutes.
How to Deadlift:
Do 3 sets of 10 repetitions of deadlifting as a beginner.
Most important thing in deadlifting is keeping your back straight through the exercise. Also, put your focus more on form than the weight on the barbell.
6. Jumping Jacks
Jumping Jacks is a full-body conditioning exercise that activates various muscle groups in your body.
The exercise not only helps you reduce thigh fat but also strengthens your legs, arms, and core.
Moreover, it is one of the best exercises to keep your heart and lungs healthy as it stimulates the heart muscles by raising your heart rate thereby burning calories.
How to do Jumping Jacks:
Perform 3 sets of the exercise with 10-15 repetitions in each set.
7. Step-ups
Step-Ups are simple but great to lose thigh fats and to protect your knees.
You can perform this exercise using stairs or some equipment like step machine, sturdy bench or chair to step onto.
How to do Step-ups:
Do 3 sets of 10 repetitions each on both the legs.
For best results, practice step-ups for 3 to 5 times a week.
Step-up exercise should be mixed up with other exercises to surprise your muscles and keep it in good shape.
8. Running and Fast Walking
Running and Fast walking work well in toning and shaping your thigh as they focus on overall body movement.
They increase the heart rate by making the body to stimulate energy.
If you are a beginner, you can start walking at a slow pace and eventually progress to running as you feel comfortable.
Not just for slimmer legs, but you should walk or run regularly for 30-45 minutes in a day for staying healthy on a long run.
If you interested in taking running as a part of your routine fitness, Here is our Ultimate Running Guide to give you a knowledge of everything about Running.
Bonus: Proper balanced diet
Always remember not to skip your very first meal of the day to boost your metabolism. This will help in reducing the body's overall fats and helps you in having leaner legs.
Stop eating food which is rich in sugar and refined carbs, instead feed your body with fibre and protein filled carbs.
Eat Protein-rich foods such as eggs, fish, lean chicken, cheese, yogurt, milk, beans, and nuts. This is because protein will give you enough energy to do any exercise or workout for the day. Also, proteins make you feel full and energetic.
Make it compulsion to include fresh fruits and cooked vegetables in your diet list. Skip junk food like carbonated drinks, pizza, chips, candy and what not.
Or you can take help from our Biggest List of Best Fat Burning Foods.
After all, the best way still to make all this exercises possible is to have a proper diet.
The Bottom Line
You have to be focused and patient on what you want to achieve.
The inner thigh is, in fact, one of the last areas of a woman's body to get slim and firm.
Moreover, body transformation does not happen overnight so be patient and keep working at it.
You always have to be realistic and practical if you really want to have a good body shape.
Good luck!
Is there an exercise you can give for 13-year-olds?
Hi Ayesha, Thanks for stopping by.
Coming to your question, all the exercises mentioned in this post is good for 13 years as well.