8 Upper Thigh Exercises That Will Reduce The Appearance Of Cellulite

If toned thighs are on your wish list, then upper thigh exercises should be as well. For many women, the appearance of orange-peel skin on the upper thighs can be frustrating. This is especially true when all the fad diets and pricey creams don’t work. But, there is a way to reduce the cellulite on your upper thighs through exercise. That “orange-peel skin” is actually cellulite, a condition caused by the weakening of fibrous tissue – and fat pushing up against the skin. Though it’s mainly found on the thighs and buttocks, it can appear on other areas of the body too. To reduce the appearance of cellulite on the upper thighs you will want to work on strengthening the muscles so that they become lean and firm.

Which Muscles Do Upper Thigh Exercises Target?

Upper thigh exercises target the muscles of the hip, leg, and buttocks. These include:

• Adductors (inner thigh muscles)
• Abductors (outer thigh muscles)
• Quadriceps (front of thigh muscles)
• Hamstrings (back of thigh muscles)
• Gluteus Maximus (the largest muscle in the body)
• Gluteus Medius (outer hip muscle)
• Gluteus Minimus (inner hip muscle)

Which Exercises Can Help Reduce The Appearance Of Cellulite?

Here are 8 upper thigh exercises that will help reduce the appearance of cellulite on your upper thighs: 

Squats

Squats are a type of calisthenic exercise that involves the movement of bending at the knees and hips, while keeping your back in a neutral position.

The squat is a compound exercise that works several major muscle groups, including the quadriceps, hamstrings, glutes, and core.

To perform a basic bodyweight squat:

1. Stand with your feet shoulder-width apart, toes pointed slightly outwards.
2. Keeping your back straight, slowly bend at the knees and hips as if sitting down in a chair.
3. Stop when your thighs are parallel with the ground.
4. Pause for one to two seconds and then press through your heels to rise back up to the starting position.

Some variations of the squat include:

• Goblet Squat: The goblet squat is done with a dumbbell or kettlebell held in front of the chest. This variation helps to engage the core and keep the spine in a neutral position.
• Overhead Squat: The overhead squat is done with the arms extended overhead while holding a barbell or kettlebell. This variation helps to strengthen the upper back and shoulder muscles as well as the core.
• Split Squat: The split squat is done with one leg in front of the other, often on an elevated surface. This variation helps to target the glutes and hamstrings.
• Sumo Squat: The sumo squat is done with legs wider than shoulder-width apart and toes pointed outward. This variation helps to activate the inner thighs and glutes.
• Pistol Squat: The pistol squat is done with one leg lifted. This variation helps to build strength and balance.
• Jump Squat: The jump squat is done with a powerful jump at the end of the movement. This variation helps to build power and explosiveness.

Read More: Thigh Stretch Marks – Causes And How To Get Rid Of Them Fast

Lunges

Lunges are a type of calisthenic exercise that involves the movement of stepping forward and bending the knees and hips. The lunge is an isolation exercise that targets the muscles of the legs, glutes, and core.

To perform a basic bodyweight lunge:

1. Stand with your feet shoulder-width apart and arms at your sides.
2. Step forward with one leg, lowering the hips so that both knees are bent at 90-degree angles.
3. Keep your back straight and chest up, pause for one to two seconds, and then press through the heel to straighten your legs and return to the starting position.

Some variations of the lunge include:

• Reverse Lunge: The reverse lunge is done by stepping backward rather than forward. This variation helps to target the muscles of the hips and glutes.
• Side Lunge: The side lunge is done by stepping sideways and squatting to one side. This variation helps to target the muscles of the inner thighs and glutes.
• Curtsy Lunge: The curtsy lunge is done by crossing one leg behind the other in a curtsy motion. This variation helps to target the muscles of the hips and glutes.
• Jump Lunge: The jump lunge is done with a powerful jump in between each lunge. This variation helps to build power and explosiveness.
• Step Up: The step up is done by stepping up onto an elevated surface and pressing through the heel to come back down. This variation helps to target the muscles of the glutes, quads, and hamstrings.

Clam Shell

The name of this exercise may sound funny, but it is an effective way to target your inner thighs and glutes.

To perform a clam shell:

1. Lie on your side with your feet together and both arms bent at 90 degrees near the chest.
2. While keeping your feet together, slowly lift your top knee up as high as you can without rotating the hips.
3. Pause for one to two seconds and then slowly lower the knee back to the starting position.
4. Repeat on the other side.

Some variations of the clam shell include:

• Clam Shell Pulse: The clam shell pulse is done by keeping the leg slightly lifted and pulsing up and down. This variation helps to target the inner thighs and glutes.
• Clam Shell with Resistance Band: The clam shell with resistance band is done by wrapping a resistance band around the knees. This variation helps to increase the intensity of the exercise.

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Deadlift

Like the squat, the deadlift is a useful compound exercise that targets multiple muscle groups. It primarily targets the muscles of the back and legs, but also works the core, arms, and shoulders.

To perform a basic deadlift:

1. Stand with your feet shoulder-width apart and grip a barbell or dumbbells in front of you.
2. Push your hips back and bend the knees until you can reach the bar.
3. Keeping your back straight, lift the weight up by extending the hips and knees.
4. Pause for one to two seconds at the top, then slowly lower the weight back to the starting position.

Some variations of the deadlift include:

• Sumo Deadlift: The sumo deadlift is done with a wider stance and toes pointed outwards. This variation helps to target the muscles of the inner thighs and glutes.
• Romanian Deadlift: The Romanian deadlift is done with the hips further back and less knee flexion. This variation helps to target the muscles of the hamstrings and glutes.
• Single Leg Deadlift: The single leg deadlift is done by balancing on one foot and slowly lifting the other leg off the ground. This variation helps to increase stability and balance.
• Kettlebell Deadlift: The kettlebell deadlift is done using a single kettlebell held in both hands. This variation helps to target the muscles of the core, arms, and legs.

Plie

The plie has its roots in ballet, but has become a popular exercise used to target the muscles of the inner thighs and glutes.

To perform a plie:

1. Stand with your feet slightly wider than shoulder-width apart and toes pointed outwards.
2. Keeping the core tight and chest lifted, slowly lower your body into a squat position.
3. Pause for one to two seconds at the bottom, then slowly come back up to the starting position.

Some variations of the plie include:

• Pulse Plie: The pulse plie is done by staying in the squat position and pulsing up and down a few times. This variation helps to increase the intensity of the exercise.
• Donkey Plie: The donkey plie is done by holding onto a wall or chair for support and lowering into the squat position. This variation helps to target the muscles of the inner thighs and glutes.
• Wide Plie: The wide plie is done by widening the stance and pointing the toes outwards. This variation helps to target the muscles of the inner thighs and glutes.
• Single Leg Plie: The single leg plie is done by lifting one foot off the ground and balancing on the other. This variation helps to increase stability and balance.

Downward Dog Split

The downward dog split is inspired by the traditional yoga pose and is a great way to stretch and strengthen the muscles of the back, shoulders, and legs. To perform a downward dog split:

1. Begin in a traditional downward facing dog pose with the feet hip-width apart and the hands firmly planted on the ground.
2. Keeping the core tight and chest lifted, slowly lift one leg up towards the sky.
3. Pause for one to two seconds at the top, then slowly lower the leg back to the starting position.

Kick Back

The kick back is a great exercise to target the muscles of the glutes and hamstrings.

To perform a kick back: 

1. Begin in a standing position with the feet hip-width apart and arms at your sides.
2. Take one leg back and bend the knee to a 90 degree angle.
3. Keeping the chest lifted and core tight, slowly extend the leg back behind you until your leg is straight.
4. Pause for one to two seconds at the top, then slowly bend the knee and return back to the starting position.

Read More: How To Lose Thigh Fat In 2 Weeks And Keep It From Coming Back

Fire Hydrant

The fire hydrant is a great exercise to target the muscles of the glutes and inner thighs. To perform a fire hydrant:

1. Begin in a kneeling position with the hands firmly planted on the ground.
2. Keeping the core tight, lift one leg out to the side as if you were a dog lifting its leg.
3. Pause for one to two seconds at the top, then slowly lower the leg back to the starting position.

Benefits Of Upper Thigh Exercises

Upper thigh exercises are a great way to target the muscles of the upper legs, which can help to:

Improve Lower Body Strength

The quadriceps and hamstrings are the primary muscles of the lower body, and by engaging in exercises that target these muscle groups, you can improve your overall lower body strength (2).

In turn, this can help to improve your ability to perform everyday activities and other physical tasks with greater ease.

Increase Balance And Stability

By strengthening the muscles of the upper legs, you can also improve your balance and stability. This can help reduce the risk of injury when performing activities that involve rapid movements and sudden changes in direction (1). 

Enhance Appearance

Regularly engaging in upper thigh exercises can also help improve the appearance of your legs, resulting in a more toned and muscular look. Many people also find that having stronger legs can boost their confidence and self-esteem. 

How Long Does It Take To Tone Upper Thighs?

The amount of time it takes to tone the upper thighs depends on a variety of factors, such as your current fitness level and how often you are exercising. Depending on these factors, it could take anywhere from a few weeks to several months to start seeing results.

The most important thing is to stay consistent and commit to a regular exercise routine. This will help ensure that you are making progress towards your goals.

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How Often Should You Do Upper Thigh Exercises?

It is generally recommended to do upper thigh exercises two to three times a week, with at least one day of rest in between sessions.

However, the exact frequency should be based on your individual needs and goals. For example, if you are looking to build muscle, then you may want to increase the frequency of your workouts.

On the other hand, if you are more focused on overall balance and stability, then you may want to exercise only once or twice a week.

It is also important to keep in mind that you should always listen to your body and take breaks whenever needed. This will help you stay injury-free and ensure that you are giving your body enough time to recover and repair itself.

It is also recommended to include other forms of physical activity in your routine, such as walking, cycling, or swimming.

This can help keep your workouts interesting and reduce the risk of boredom or burnout. Additionally, engaging in a variety of activities will strengthen other muscle groups and help create a balanced and well-rounded fitness program. 

The Bottom Line

Upper thigh exercises can be a great way to improve lower body strength, balance, and stability. It is generally recommended to do these exercises two to three times a week, although the exact frequency should be based on your individual needs.

Additionally, it is important to listen to your body and take breaks whenever needed. With the right approach and dedication, you can achieve your fitness goals in no time!