Trying hard to lose that stubborn thigh fat? If so, then you should do high-intensity workouts that specially target specific areas of your thighs. If you are just focusing on a diet plan to burn them off, it will take a lot of effort. So, along with a proper diet plan, you ought to do certain exercise to reduce thigh fat.
Exercises to reduce thigh fat
Given below are 6 easy and effective exercises to reduce thigh fat. Check it out!
If you are carrying extra body fat, especially in and around your thighs, squats will help you burn them off and make your thighs comparatively tighter, toned, and more compact.
To do this exercise, first, you have to stand up and keep your feet hip-distance apart. Extend your arms parallel to the floor and keep your palms facing down. Initiate the movement by bending your knees and extending your butt backward as if you are going to sit on a chair. Keep your chest and shoulders straight. Get low as much as you can. Engage your core, put your body weight on your heels, explode upward to go back to your initial position.
This is also one of the best no-equipment belly fat reduction exercises that you can try at home.
Lunges are a great exercise that focuses on the strength and shape of your lower body. This exercise boosts your metabolism and helps you lose weight faster. Lunges are also claimed to be one of the best effective exercises to reduce thigh fat next to squats.
To begin, keep your upper body straight and relax yourself. Chin up, pick a point in front of you and start staring. Engage your core and keep a step forward with one leg. Lower your hips until both your knees are bent at a 90-degree angle. Make sure that the other knee doesn’t touch the floor. Put your body weight in your heels as you push up to your initial position.
- Jumping jacks
Jumping jacks are simple yet effective leg exercises that you can do at home. It helps to keep your thigh muscles strong and burn your inner thigh fat.
Begin this exercise by standing up and keeping your arms by your side. Keep your feet hip-width apart and slightly bend your knees in such a way that you can jump. As you jump, lift your arms overhead until they are about shoulder-width apart and widen your legs. When you land, jump straight back up, reversing the move and go back to your initial position.
- Scissor kicks
Scissor kicks are a great exercise that will help you burn calories and tone your lower body.
Lie down on your back with your legs extended. Keep your arms by your side and make sure to face your palms downward. Slightly bend your knees and raise your legs off the ground. Lift one leg upward making a 45-degree angle and point your toe towards the ceiling. Lower your leg and raise the other. Make sure to keep your heels a few inches off the ground all the time.
- Leg circles
Lie down, keep your legs extended, arms stretched out by your sides, and palms flat on the floor. Now, engage your core and press your low back into the floor. Extend one leg upwards and point your toe towards the ceiling. Start moving this leg in large, clockwise circles for a few reps. Then, reverse the circles, moving in a counterclockwise direction, and do the same number of reps. Lower your leg and come back to your initial position. Do the same with the opposite leg.
- Side leg raise
Start this exercise in the low-plank position on your elbows and engage your core. Create a straight line from your head to the heels and lift your right foot a few inches off the ground. Maintain this height and move your foot out to the side laterally about 1 – 2 feet. Make sure to keep this movement slow and controlled. Hold on for a second when you reach the full extension of the kick. Hover your foot above the ground and come back to the initial position. Repeat the same on the opposite leg.
Do all these exercises 3 sets of 10 to 20 reps.
If you are someone taking certain medications or having any health problems, it is always recommended to talk to a doctor before doing these exercises. If you find it difficult to visit a hospital, you can also consult a doctor online anywhere, anytime.
Keep these things in mind before you start exercising:
- Start with a warm-up stretch and wind up with cool-down exercises.
- Never hold your breath as it may lead to complications.
- Focus on the quality of your exercise and not the quantity. In an effort to make too many moves, chances are there that you lose the correct form which in turn sets you up for injury. If you are not able to do the proper technique as described, stop exercising and seek the help of experts.
The right balance of fat and muscle is the one thing that will make you feel confident enough to wear your favourite dress. Well, the exercises mentioned in this article will help you get that toned thighs you’ve been longing for. If you are too worried about excess thigh fat, never hesitate to talk to an expert doctor.