Everyone desires sculpted, toned legs and thighs. But losing that stubborn thigh fat is not easy even if you follow a fitness routine and a good diet plan. The good news is that there are specific exercises that target thigh fat that you can do at home without any equipment.
Here are 5 effective workouts that can help you lose thigh fat and achieve that toned, sculpted look.
- Burpees: This full-body exercise helps burn excess fat in your thighs and at the same time, enables you to maintain a healthy and fit body.
- Stand with your feet shoulder-width apart and hand on your side
- Slowly move into a Squat Position – by pushing your hips back and bending your knees – placing your hands on the ground.
- Keep your arms extended and kick back your feet, forming a plank position – making your body form a straight line, from your head to heels.
- Slowly come back into the squat position and stand up.
- Repeat 10 to 15 times.
- Leg Lift: A simple yet effective way for reducing thigh fat. This strength training exercise help you build core while lying down, and also tones your thighs, making them look leaner.
- Lie down on your back on the floor with your hands at the sides.
- Slowly lift both your legs using your core muscles, forming a 90-degree angle between the legs and the floor.
- Stay in the position for a few seconds and bring your legs back to resting position.
- Breathe in as you lower your legs, and breathe out as you lift them.
- Repeat 10 to 15 times.
- Leg Circles: Similar to a leg lift, leg circles also strengthen your core, glutes, and hip muscles, and improve pelvic stability. The only difference from leg lift is that leg circles require you to rotate the legs in a circular position.
- Lie on your back with your legs extended straight out in front of you
- Place your hands on the sides with your palms facing the floor.
- Now slowly extend your legs together from one side and gradually to the center, then to the other side of the body, and finally, slowly downward, forming a full circle.
- Repeat the circling process, both clockwise and anti-clockwise.
- Repeat 10 to 15 times.
- Step-ups: This is a great stretching exercise to strengthen the thigh muscles by burning excess fat. This simple exercise can be done on stairs or with the help of a step stool.
- Stand up straight with both legs together and hands on the sides.
- To start, place your right foot onto the step stool. Apply pressure on the right foot and bring up your left foot to meet your right foot.
- Return to the starting position with your right foot first followed by your left foot.
- Repeat 10 to 15 times with the right foot in the lead, followed by the left foot.
- Curtsy Lunge: This is a great exercise for building lower body strength and stability.
- Stand with your feet in a wide stance.
- Keep your chest upright and shoulders down
- Cross your left leg behind the right and squat down into a curtsy position. From this position, push your body back upright, and bring your left leg back to the original position.
- Repeat with the right leg.
- Repeat 10–15 times with each leg.
You can add walking and running to these workouts. Add an incline when you run to better engage the thigh muscles. Aim to do hill training two to three times a week. Along with all this, make sure your diet includes whole, unprocessed foods – this can help reduce inner thigh fat.
Do consult your doctor before you include any new exercises in your regimen.
