14 Best Exercises to Lose Thigh Fat and How to Do Them

We all have parts of the body weight we don’t like, whether it’s the shape or the amount of fat on them.

If you’re afraid of showing off your favorite pair of jeans because you think your thighs are too big, don’t be. These workouts can be done without any equipment and in the privacy of your own home.

Thigh Fat Loss Workouts

Here are 14 simple and effective exercises to lose thigh fat that will help you lose fat at home. Take a look at the options and select the one that best meets your requirements.

1. Leg Lift

Leg lifts are a simple yet efficient approach to shed fat in your thighs ¹while also toning and slimming them down. It’s simple to do with just a yoga mat.

What you should do:

• Lay on your back on the floor with your arms at your sides.
• Slowly raise both legs to establish a 90-degree angle between them and the floor.
• For a few seconds, try to hold the posture.
• Return your legs to their resting posture.
• Rep the process 10 to 15 times more.

2. Burpees

Burpees are four-step exercises that help you burn fat in your thighs while also keeping your body healthy and fit it can help you to lose weight ²and work your entire body.

What you should do:

• With one hand on your side, stand straight on the floor.
• Slowly lower yourself into a squat position and keep your hands on the ground.
• Keep a plank stance by extending your arms and kicking your feet back.
• Return to the squat position slowly.
• Now get out of the squat position.
• Rep the procedure 10–15 times more.

3. Jumping Jacks

Jumping jacks are another easy approach to getting rid of excess fat in your inner thigh³. It’s among the best exercises to lose thigh fat.

What you should do:

• With your legs together and your hands on the side, stand erect.
• Keep your knees bent slightly and jump up in the air.
• Remember to place your legs shoulder-width apart.
• Return to your original position.
• Repeat this 15 to 20 times more.

4. Leg Circles

This is comparable to a leg lift, but the leg muscles are rotated in a circular motion. The circular motion speeds up the fat-burning process.

It also helps you tone your legs, which have loose skin as a result of your weight loss.

What you should do:

• On a yoga mat, lay on your back.
• Keep your hands on the sides of your body.
• Slowly lift your legs together from one side to the center, then to the opposite side of the body, and finally slowly downward, making a full circle.
• Continue circling in both clockwise and anti-clockwise directions.
• Repeat 10 to 15 times.

5. Step-Ups

It’s a simple stretch exercise to lose thigh fat that you may execute with the help of a step stool.

It aids in the strengthening of your thigh muscles by assisting in the burning of extra fat and helps you to lose body fat. It also allows you to tone your lower body.

What you should do:

• With both legs together and hands on the sides, stand upright.
• Place your right foot on the step stool and press down with your left foot to align your left foot with your right.
• Return to the starting position by stepping backward with your right foot first, followed by your left leg.
• Try doing it 15 times with the right foot leading and the left foot following.

6. Side Shuffle Switch

It’s a lower-body exercise to lose thigh fat that focuses on getting all of the muscles in your lower body fit, toned, and lean. It also enhances your body’s overall balance and agility. It is one of the best ways to lose thigh fat⁴.

What you should do:

• Stand tall with your legs wide apart and your hands at the sides.
• Raise your knees as high as you can and keep shuffling two or three times on each side.
• Try landing on your foot and elevate your inside leg’s knee during the previous shuffle.
• Rep with the process on the opposite leg.

7. StairMaster Stepmill

StairMaster Stepmill is a fitness machine or device that can be installed at home or purchased at a reasonable price from one of the many shops available on the market.

It is a stationary gadget with steps that provide all of the benefits of climbing stairs to the person utilizing it. You can choose the speed at which the steps move, as well as the duration.

It’s ideal for toning your lower body muscles, particularly your thighs, and it’s also suitable for an average aerobic workout.

8. Treadmill

A treadmill is one of the most popular and fashionable pieces of home equipment available. It gives your body a much-needed cardio workout while also assisting you in establishing new exercises to lose thigh fat.

You can begin by simply walking because you can control the speed and duration of your drills. It allows you to burn off all of your excess calories while also assisting you in losing weight in your lower body, particularly your thighs.

9. Cycling

Cycling is a sport that everyone enjoys. Every single one of us has great memories of riding a bicycle as a kid. But did you know that the same enjoyable activity can also assist you in losing weight?

The fat in the thigh muscles and calves is greatly affected by the movement of the legs pedaling. As a result, they become taut and toned. Take your bike or rent one and start pedaling; you’ll see the difference in a matter of weeks.

10. Knee to Chest

This stretching has the exact opposite effect as ab crunches. This focuses on toning and reducing body fat in the lower body.

What you should do:

• Place your hands on the side of your yoga mat and lie back.
• Bring your right leg as near to your chest as possible by bending it at the knee.
• For added support, wrap your hands over the knee.
• Maintain as much straightness in your opposite leg as possible.
• Hold the position for a total of 10 seconds.
• Try stretching each leg for 15 minutes.

11. Squats

Squats are a type of complex exercise to lose thigh fat that works multiple muscles in your body, making them effective for weight loss.

It helps tone your lower body and burn fat faster by making your legs slender. Squats are one of the most effective exercises for burning fat in the thighs.

What You Should Do:

• Place your hands on the side or lay them forward and stand straight with your legs wide apart.
• Keeping your hands parallel to the ground is a good idea.
• Bend your knees slowly until your calf and femur are perpendicular to one another.
• Maintain a straight back throughout.
• Slowly stand up, and return to your original position.
• Repeat the technique in ten-step increments a total of 30 times.
• Remember to take a 30-second rest.

12. Toe Touch Standing

This stretch allows your thigh muscles to relax while also burning fat and toning them. It also offers a number of other benefits, including helping to tone the abdominal area.

What you should do:

• Stand tall with your legs apart and your hands on your sides. Stretch your abdominal muscles by raising your hands.
• Slowly bend your waist down and place both hands on the toes of one foot.
• For at least 10 seconds, stay in this position.
• Return to a standing position slowly.
• Carry on with the other toe in the same manner.
• To burn all the additional fat, repeat the process ten times on each side.

13. One Leg Toe Touch

This stretch workout helps to burn fat deposits in your inner thighs, giving your inner and outer thighs a more toned appearance.

What you should do:

• Place your legs in front of you on a yoga mat.
• Fold your right leg at the knee so that the sole of your right foot touches the inside of your left thigh.
• Keep your back straight at all times.
• Bend forward slowly, holding your left toe with both hands.
• Hold this position for 10 seconds before returning to a sitting position.
• On each leg, repeat the technique ten times.
• It may be challenging at first, but with practice, you will be able to succeed.

14. Butterfly Stretch

The butterfly stretch is one of the most basic and effective stretches for thighs and hips and helps you burn calories. These exercises to lose thigh fat are designed to apply pressure on the muscles of the thighs and legs, assisting in the loss of excess fat.

What you should do:

• Sit with your back straight on a mat.
• Fold your legs in half and join your soles.
• Bring your soles as far inside as you can without straining.
• Now, like a butterfly, move your thighs up and down.
• Repeat the process at least 30 times, being careful not to overextend yourself.
• The thigh muscles will become more flexible if done on a regular basis.

Read more about How To Get A Thigh Gap: Top 8 Amazing Facts

In the End

These are the finest exercises to lose thigh fat storage, and you can do them in the comfort of your own home. You may find these stretches challenging at first, but with practice, they become more comfortable, and the effects may be seen in your body’s contours.

So do these exercises to lose thigh fat start stretching out and get into your favorite pair of jeans!

Frequently Asked Questions

1. How do I reduce my thigh fat?

Reduce thigh fat by following the various exercises to lose thigh fat given above.

2. Why is it hard to lose thigh fat?

Inner thigh fat is harder to lose than the other body parts. Exercises that target the thigh area work on them slowly and gradually.

3. Does walking burn thigh fat?

Yes! Walking is an excellent and simplest way to burn fat. Brisk walking is considered to be a good cardio exercise.

4. How long does it take to slim thighs?

It is expected to see changes in thighs or lower body strength in 4 to 6 weeks if exercised for the lower body strength 3 times a week,

Icy Health

1. Zimmer, Sarah. “How to Lose Inner Thigh Fat? Suspected Causes and Effective Exercises Explained Sculpt sleek thighs with our guide on how to lose inner thigh fat. Proven tips, exercises, and a balanced approach for confident and toned legs.” ↩︎
2. Mcguire, Maureen T., et al. “Long-term maintenance of weight loss: do people who lose weight through various weight loss methods use different behaviors to maintain their weight?.” International Journal of Obesity 22.6 (1998): 572-577. ↩︎
3. Gasperoni, Carlo, and Marzia Salgarello. “Rationale of subdermal superficial liposuction related to the anatomy of subcutaneous fat and the superficial fascial system.” Aesthetic plastic surgery 19 (1995): 13-20. ↩︎
4. ZTumminello, Nick. Strength training for fat loss. Human Kinetics, 2023. ↩︎

Last Updated on March 23, 2024 by ayeshayusuf