Thigh Fat

Shaping, toning and thigh muscles are very beneficial. Apart from just aesthetic purposes, it also assists in physical health. A stronger thigh helps a person to run faster, jump higher and improve the overall stability of the body. While you can’t do one exercise to target just one specific body part, there are certain exercises that focus more on leg strength and endurance than other areas of the body. So if you’re looking to strengthen and tone your thighs, consider a few of these exercises.

Exercises to Reduce Thigh Fat

1. Leg lift

Leg lift is a simple yet one of the most efficient ways to lose thigh fat. It tones the thigh making it look leaner and smaller. This exercise is easy to perform.

To perform the exercise:

1. Sleep with your back on the floor. Place hands to the sides.
2. Slowly lift both legs forming a 90-degree angle with the floor.
3. Stay in the position for a few seconds.
4. Bring legs back to rest.
5. Repeat the process 10-15 times.

2. Burpees

Burpees is a very famous four-step process commonly performed to burn fat. It also enables one to maintain a fit body.

To perform this exercise:

1. Stand erect with hands on the side.
2. Slowly move into a squat position placing the hands on the ground.
3. Keep the arms extended and kick back your feet, forming a plank position.
4. Slowly come back into the squat position.
5. Now stand up from the squat posture.
6. Repeat the procedure 10 to 15 times.

3. Leg circles

This exercise is very similar to leg lifts, except the legs are rotated in this position. The circular motion speeds up the process of burning the fat. Moreover, it also helps in toning of legs that tend to become saggy after weight loss.

To perform this exercise:

1. Sleep on the yoga mat with your back on the floor.
2. Place the hands on the sides with palms facing the ground.
3. Now slowly lift the legs together from one side and gradually to the centre and then to the other side of the body and then slowly downward, forming a full circle.
4. Repeat the circling process, both clockwise and anti-clockwise.
5. Do it 10 to 15 times.

4. Jumping jacks

Jumping jacks is yet another way to get rid of the unnecessary flab accumulated in the thigh. Additionally, it also improves body agility and is an excellent workout. 

To perform this exercise:

1. Stand erect with the legs together and hands on the side.
2. Bend the knees slightly and jump up with the hand in the upward direction.
3. As you jump, remember to move your legs shoulder-width.
4. Jump back into the initial position.
5. Repeat the process 15 to 20 times.

5. Step-ups

It is a stretching exercise that has to be performed with the help of a stretching stool. It helps in strengthening the thigh muscles by burning excess fat. It also enables a person in achieving a toned lower body.

To perform the exercise:

6.  Stand straight with both legs together and hands on the sides.
7. Place the right foot on the step stool, applying pressure on the right foot to place the left foot along with the right foot.
8. Return to the starting position with the right foot first and joined by the left leg.
9. Try doing 15 with the right foot in the lead, followed by the left foot

      6. Side shuffle switch

This exercise literally targets all the muscles of the lower body making them fit, toned and lean. It also gets rid of fats from the thigh. Moreover, it improves the overall balance and agility of the body. 

To perform this exercise:

1. Stand erect with legs apart and hands hanging on the sides.
2. Raise your knees as high as possible, performing two to three shuffles on each side.
3. During the last shuffle, try landing on the outside foot while raising the knee of your inside leg.
4. Repeat the process on the other side of the leg.

7. Butterfly stretch 

It is one of the simple and effective stretches that affect thighs and hips. The movement is done in such a way that it puts pressure on the muscles in the thighs and legs, helping them lose the extra flab.

To perform this exercise:

1. Sit down on a mat with the back straight.
2. Fold your legs, joining the soles together.
3. Bring the soles inward as much as possible without forcing yourself.
4. Now move the thighs up and down like a butterfly.
5. Repeat the process at least 30 times and try not to stretch beyond your capacity.
6. Done regularly, the thigh muscles will become flexible.

Tips to Reduce Thigh Fat

Along with performing thigh reducing exercise, following a diet regime is also essential. Here are certain tips one can follow:

1. Try to add fresh fruits and vegetables to the diet.
2. Avoid white rice and eat brown rice and whole-wheat bread instead.
3. Healthy protein sources such as nuts, beans, lean meats, and eggs.
4. Try to cook your food in olive oil and oil from nuts.
5. It is best to avoid drinks or foods high in sugar.

Take Away

In order to strengthen and tone the thighs, you’ll need to do exercises that involve the legs like walking. If weight loss is also a goal, dietary changes combined with strength and aerobic exercise will help you lose fat, gain muscle, and improve your overall fitness.