Nothing’s worse than having one body part you dislike. Excess fat on your thighs can leave you feeling like a Mormon who must cover her legs. The best exercises to lose thigh fat will help you trim those thighs and remove those long cover ups. You deserve beautiful thighs, as well as other parts of your legs and buttocks. It’s challenging to target specific body parts. Sometimes, you can use workouts that target an area that includes that part. However, you could target the inner thighs, thought to be the Pandora’s box for women.
If you expect to see a change in two weeks, losing thigh fat without focusing beyond exercising is pointless. WebMD recommends changing your diet to support thigh exercises (13). The best natural thigh fat slicer is a combo of physical activity with the following diet changes:
Medical News Today suggests adding high-fiber, low-carb foods and healthier oils (12). Combine workouts with a good diet, sleep hygiene, and enough water to burn that fat. The exercises you choose will depend on what you prefer.
Researchers at George Washington University found that resistance training with dietary changes burned fat and maintained lean body mass (18). At Duke University Medical Center, researchers compared aerobic exercises and resistance training (4).
Combining dietary changes with resistance training and cardio is the best way to burn fat. However, it really comes down to what you are after. Duke University’s researchers established that cardio or a combination of cardio and resistance training burned more fat than other routines (4).
Read More: 8 Basic Outer Thigh Exercises for a Perfectly Sculpted Physique
It’s not as simple as asking for the best exercises because they serve different purposes. Because of this, you’ll find exercises that target the thigh or the thighs with other body parts. It helps that you select which exercises will work better for you.
The thighs have a mean way of keeping fat deposits, making you feel conscious about wearing shorts. You should never stop wearing what you love in summer because of excess weight on the thighs. Instead, use some exercises to burn fat on your thighs.
WebMD praises squats for working the back and front thighs (7). It’s one of the best thigh workouts while your legs get some action. With that in mind, use a fun variation to burn fat in your thighs. Do 15-20 reps of the curtsy squat on each side to include a better glutes workout:
WebMD strongly suggests squats target the back and front thigh muscles (7). Why not shake things up with a variation if you feel bored with standard squats? Instead, try doing 15-20 reps of the pistol squat for a simple balancing variation:
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WebMD explains how squats target your hamstrings, glutes, quads, and obliques (7). Squats work more than the thighs. Still, this brilliant movement targets the front and back of your thighs. Here’s how to do 15-20 reps properly:
Toe touches stretch and work the back thigh muscles. It allows you to stretch your hamstrings. The Cleveland Clinic says the hamstrings are three muscles behind the thighs (6). Complete 15-20 reps of toe touches to burn fat in your back thighs.
Inner thighs aren’t the easiest to target, and you’ll use workouts that target more muscles to burn fat. Sometimes, stretches can work to target the inner thighs better. Let’s see which exercises you can use to burn your inner thigh fat.
Insider suggests adding a prop to a simple bridge pose to target your inner thighs and burn fat (1). Use an exercise ball to ensure that you can squeeze harder on those inner thighs. Here’s how you do 15 reps of glute bridge prop squeezes:
The Arthritis Foundation recommends the butterfly stretch to target your inner thighs (14). The butterfly stretch also works the muscles around the hips, knees, and groin. That said, it would target the infamous upper part of your inner thighs. Here’s how to do it:
Read More: The Best Diet And Exercise Tips On How To Get Rid Of Inner Thigh Fat
Insider recommends lateral lunges to target the adductor muscles inside your thighs (1). As you step sideways you can feel the lateral lunges pulling those muscles inside the thighs. Do 15-20 reps of lateral lunges to tone and burn fat inside the thighs:
Sumo squats are an excellent alternative to target the inner thighs. Regular squats can’t target the inner thigh muscles (19). However, the sumo squat specifically targets the obliques inside your thighs. Here’s how to do 15-20 sumo squat reps:
Scientific American confirms how women have more fat deposits at their thighs and hips than other parts (24). It’s said that women have this excess fat because their bodies are ready to carry a child. That doesn’t make the fact more acceptable. Let’s see how you can trim the fat around those areas.
Exercise comes in various shapes and forms, including dance. The Alberta School of Ballet says ballet requires the strengthening of the muscles in your glutes, hips, hamstrings, and quads (22). Taking a ballet class will trim those legs and thighs while you gain an elegant hobby.
The deadlift isn’t thigh-focused but works the hips and some thigh muscles to burn fat. Medical News Today suggests using deadlifts to burn fat in the hamstrings, calves, glutes, and hips (23). Complete 15 deadlift reps to burn fat in the rear thighs and hips.
The University of Pittsburgh Medical Center suggests using left lifts to work the hip flexors (11). Leg lifts stretch the hip flexors or muscles that control the upper part of your thighs. Meanwhile, you’ll also work the back of your thighs. Do the following for 15 reps:
The University of Pittsburgh Medical Center also recommends adding corkscrew movements to work your hips and legs harder (11). You can raise your hips slightly for added difficulty. However, follow these steps to start with a leg lift corkscrew exercise:
Did you know losing weight in your legs and thighs has incredible benefits? A researcher at the Sansom Institute for Health Research found that losing fat on the thighs and legs reduces the risk of heart disease (17). Let’s see how you can possibly reduce your risk.
Lunges are some of the simplest exercises to target your legs and thighs. Traditional lunges work the calves, hamstrings, quads, and glutes for a nearly complete lower-body workout (15). Start your leg workouts with 15-20 lunges reps to trim the fat on your thighs and legs.
Let’s do a walking version to emphasize the legwork. WebMD recommends the Plié squat walk as a leg workout that burns fat in your inner thighs (10). Plié squats work the hamstrings, quads, and glutes while activating your adductors inside the thigh.
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Washington State University has demonstrated how to do side shuffles to work leg muscles (5). Side or lateral shuffles work the obliques, quads, glutes, adductors, and hip flexors. This exercise is famous as a warm-up for others or a bodyweight workout at home. Here’s how to do it:
The Mayo Clinic recommends step-ups for a complete leg workout that targets the thighs (21). Step-ups burn fat in the hamstrings, glutes, and quads. The quads are your front thigh muscles, and the hamstrings are your thigh backs. Here’s how to do them:
Sometimes, you need something more than targeted exercises. Duke University Medical Center found that aerobic and cardio-resistance exercises worked far better than resistance workouts alone.
Combining cardio workouts with muscle toners has the best results. Medical News Today explains how cardio exercises large muscle groups (3). You need 150 moderate hours or 75 high-intensity hours weekly. Use whole-body aerobic workouts to burn more thigh fat.
Cleveland Clinic has confirmed that burpees are a whole-body aerobic workout that exercises every muscle (9). You’ll get your heart pumping to keep your weight loss on track while tackling the legs and thighs. Here’s how to do burpees:
Indoor or road cycling is a whole-body workout that burns thigh fat. Swedish researchers found that cycling targets the hamstrings, glutes, calves, and quads (16). Also Harvard has suggested that cycling is an excellent tool for core and abdominal muscle workouts (20).
Running places pressure on the legs, working your thighs beautifully. Don’t underestimate the benefits of running because it’s a cardio workout that targets large leg muscle groups. The CDC has shown how an hour of running burns 590 calories in someone who weighs 154 pounds (8).
Swimming is a wonderful whole-body workout. Swimmers subconsciously engage thigh muscles to move through the water. However, it is the backstroke that is the key to burning fat in your thighs. Swimming World Magazine explains how backstroke swimmers work the thighs (2).
WebMD suggests the best and fastest way to lose thigh fat is with exercise and diet (13). Working out without changing your diet won’t help you lose thigh fat faster. Instead, use the natural approach to trim thighs by combining exercise with nutrition.
The Mayo Clinic recommends step-ups for a front and back leg workout (21). It works the thighs, glutes, and hamstrings in your legs and buttocks. Also, WebMD recommends squats to burn fat around the quads, hamstrings, glutes, and obliques (7).
Duke University Medical Center researchers have confirmed that aerobic or cardio-strength workouts burn more fat than standalone strength training (4). Burpees work all muscles and the thigh muscles to burn fat fast. Meanwhile you get a whole-body workout with Burpees (9).
Burning fat in and around your thighs is possible with careful exercises and dietary changes. However, your activity depends on how much you want to burn and where. With this in mind, choose the workouts that target the areas you wish to burn.
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