Best 8 Exercises To Reduce Thigh Fat To Make It Slim And Firm

Exercises to Reduce Excess Thigh Fat

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

Squats Exercise To Reduce Thigh Fat

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:

  • Start by standing straight with your feet slightly wider than shoulder-width
  • Look straight and extend your arms in front
  • Hold your abs in tight and inhale
  • Slowly squat down until your hips are below your knees
  • Exhale and Squat back to the normal position
  • Repeat the process until you feel the burn

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 Exercise To Reduce Thigh Fat

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:

  • The first step is to stand with your feet together
  • With your upper body straight, step forward with one leg and move out until the thigh is parallel to the ground (until both knees are bent at about a 90-degree angle) pull it back after
  • Repeat the same motion in the opposite side

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:

  • To start, stand with your feet shoulder-width apart. Your weight should be on your heels and your arms at your sides.
  • Now drop into a squat, by pushing your hips back and bending your knees.
  • Place your hands on the floor in front and just inside your feet. Now shift your weight onto them.
  • Keeping your arms extended, jump your feet back to softly land on the balls of your feet in a raised plank position.
  • Ensure that your body forms a straight line, from your head to heels.
  • Now, jump your feet back so that they land just outside of your hands.
  • Reach your arms overhead and jump.
  • Land and immediately lower back into a squat.
  • Do it all again.

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

Leg Circles is one common and easy pilates exercise to reduce thigh fat effectively.

How to do Leg Circles:

  • Start by lying down on your back, concentrating a bit and raising one leg.
  • Raise the leg until it is pointing to the ceiling.
  • Then you can start making small circular rotations five times clockwise and five times counter-clockwise. Each leg should have a repetition of this movement for 4 times.

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

Deadlifting To Reduce Thigh Fat

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:

  • Stand with your feet shoulder width apart and with the spine straight and abs drawn in. 
  • With the optimal-weighed barbell in front, bend your knees and Keep your head and chest up. Make sure your spine is in a straight line. 
  • Now grip the barbell at slightly more than shoulder-width apart. 
  • Start lifting the barbell with the weight balanced on your feet. Come to the standing position with your shoulders going back making the back straight.  
  • Hold this position for a couple of seconds.
  • Now bend your knees, push your hips back down and come to the starting position. This will complete a rep. 

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 For Thigh Fat Burning

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:

  • Stand with your feet together and arms at your sides.
  • Jump and split your legs slightly more than shoulder-width apart, while raising your arms above your head.
  • Jump again to return to the starting position.

Perform 3 sets of the exercise with 10-15 repetitions in each set.

7. Step-ups

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:

  • Step on and off the bench with your right and left foot alternatively.

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 To Reduce Thigh Fat

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 U​​​​ltimate 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

Exercises To Reduce Thigh Fat

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!

  • Ayesha Mumtaz says:

    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.

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