9 Simple Exercises to Reduce Thigh Fat

The process of losing weight on your thighs is easier than you think. Since your thigh fat is attached to the largest muscle in your body, it is easy for you to lose unwanted fat from this specific area.

Hips and thighs are where most of the unnecessary fat comes home to rest to make your figure unattractive. Hormones, genetics and an unhealthy lifestyle are the top causes of fat accumulated in these areas.

1. Lunge:

This is a very effective exercise to get your thighs into great shape. Push into your heel and return to your starting position. This exercise is very effective for the thigh muscles. It elevates the heart rate and help to burn fat faster.

How to do:

Stand with your feet slightly apart and flex your abdominal muscles.
Step forward with your left leg, while your torso stays straight.
Bend your knee until it forms a 90-degree angle.

Side Lunge:

Lunges are a great thigh exercise, but the side lunge adds a little extra fuel to really target your inner thigh muscles.

How to do :

Stand with your feet about shoulder width apart.
Lower yourself as if you are going to sit down on a chair, until your thighs are parallel to the floor.
Return to the standing position. Repeat twice, 15 to 20 times.

2. Squats:

Squats are a great way to use your legs to tone up your thighs.

How to do:

Stand with your feet about shoulder width apart.
Lower yourself as if you are going to sit down on a chair, until your thighs are parallel to the floor.
Return to the standing position. Repeat twice, 15 to 20 times.

Froggy Squat:

This fun movement is a fat burner as well and it is very good for your heart and general fitness.

How to do:

First you have to spread your feet beyond shoulder width apart.
Now place your hands in front of your body and inhale while you go down and exhale when you go up.
The important point you should note is that you have to push hips back with out bending your knees and folding them towards your toes.
You can do this exercise for about 10 to 15 minutes.

Jump Squats:

This Exercise is very effective for thighs and it mainly concentrates on and cut the fat in the thigh area.

How to do:

Stand with your feet flat on the ground, hip-width apart.
Lower yourself toward the ground, then jump into the air as high as you can, landing softly.
Make sure your behind extends behind you so that your knees don’t move forward past your toes.

3. Hip bridge:

This backside move works the hamstrings and targets the glutes. With no equipment involved, it’s one exercise that’s easy to do in your living room or even in the hotel room.

How to do:

Lie flat on your back, and place your hands on the floor for balance as you bend one leg and lift the other leg off the ground.

4. Jumping jack:

Jumping jacks is a full-body conditioning exercise that strengthens your legs, arms, and core. In addition, this exercise also conditions your heart and lungs. It’s one exercise great for getting your heart rate up and burning calories.

How to do:

Stand with your legs together and arms at your sides.
Jump to move the legs outward and raise the arms above your head.
Jump again to return to the starting position.
Repeat for 10-15 repetitions.

5. Leg Up:

This a good thigh exercise. It will help you shed fat from the lower body.

How to do:

Lie down on the floor facing the ceiling.
Keep your palms on the side facing the floor and relax.
Lift both the legs at about a 30-degree angle from the ground.
Hold for about five seconds. Slowly bring the legs down to the floor.
Repeat this 10 times.

6. The Single-Leg Circle:

How to do:

Lie on the mat with your arms by your sides and your palms facing down.
Raise your left leg toward the ceiling, and rotate it slightly outward.Inhale, and trace a circle on the ceiling with your left leg.
Moving your whole leg, but keeping your hips still.
Trace the circle 5 times in a clockwise direction and then 5 times in anti-clockwise direction.
Switch legs and repeat 5 times.

7. Air Cycling:

An effective way to lose fat from the thighs. Air cycling also takes care of your pelvic and knee joints.

How to do:

Lie on your back and face the ceiling.
Lift your legs up to 90 degrees.
Start moving your legs as if you are cycling in the forward direction.
Do this for 1 minute and then slowly put down your legs and relax.
Move your legs up to 90 degrees and start air cycling in the backward direction for 1 minute.
Repeat the set 5 times.

8. Aerobic Exercises:

Along with strengthening and cardiovascular exercises, you need to do aerobic exercises to tone your hips and thigh muscles. These exercises help burn fat on your inner thighs and the rest of the body as well.

9. Wall sit:

Wall sit or wall squat is a simple body-weight exercise that will test the strength and endurance of your lower body. But be warned. This exercise works a little different than the typical body weight squats since you’re holding your body in a static position for a certain period of time.

How to do:

To start, lean against the wall with your feet hip-width apart planted firmly on the ground.
Your feet also should be about 2 feet away from the wall.Now brace your abs and slowly slide down the wall with your back pressed against the wall until your legs are bent at the 90 degree angle.
This angle is very crucial because if your thighs are not parallel to the ground, your leg muscles will not get a workout.
Knees should be directly above your ankles and your back should be touching the wall at all times. Hold this position for 20-60 seconds.

10. Jump rope:

Jump rope is not just a fun exercise, it also has great fitness benefits for grown-ups as well. Jumping rope workout is an excellent total-body exercise to condition and strengthen the heart, tone the arms, legs and core. It’s also a great cardio to shed some extra calories and fat.

How to do: