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How to Lose Thigh Fat?

One of the greatest challenges women go through while trying to lose weight is to lose thigh fat. There are many women who are heavier on the lower part of their body like buttocks and thighs. Most women tend to add a lot of weight in these areas and it is one of the most common problem areas for them. Though losing thigh fat is definitely not impossible it is rather time consuming and a slow process. Read more to know best ways to lose thigh fat.

People who have more fat on their lower parts also find it difficult to walk, run and jog and therefore any kind of physical or cardio exercises are even more difficult to be adopted by these people. It is important to understand here that if you want to lose thigh fat in a healthier way, exercise, right diet, and a positive mind have to be adopted in order to achieve the goal. A half-hearted approach cannot take you anywhere closer to your goal.

Thigh Fat: Know More

Primarily fat gets deposited in the thighs due to the female hormones. When there is too much of fat accumulation in the thighs you are bound to have fuller and heavier thighs. If you have an abnormal menstrual cycle or experience irregular bleeding there is a huge chance that either progesterone or estrogen are being over or under produced. In the female body, these hormones are produced in the ovaries and fat cells tend to accumulate when there is an imbalance in the hormone levels.

When you have heavier thighs you also tend to look more in weight than you normally may be and these fuller thighs also tend to make you look shorter. When your thighs are not in proportion with the rest of the body and you want to lose thigh fat, it’s important that you concentrate more on workouts for your lower body and 70% of your focus should be on combining great workouts for your thighs and buttocks.

How to Lose Thigh Fat

Best Methods to Lose Thigh Fat:

The below methods will help you to lose thigh fat if you are regular and consistent with them. Adopt these to see the magical effects:

Leg Stretch

If you want to lose thigh fat quickly then opting for the leg stretch is one of the best things you would adopt. This stretching exercise not just ensures proper blood circulation but also helps you to lose excessive thigh fat really fast. Just after doing 3 sets you can start to feel the difference here. Just sit straight on a mat with your legs joined together. Now slowly push both your legs apart as much as you can, away from each other. Inhale and bend towards your right leg, holding the toes of your right leg with your hands and try to touch the knee with your forehead. Hold for 5 seconds. Come back to the original position, put both your hands towards the side of the pelvis and breathe out. Repeat the same with your left leg also. Repeat 10 times and do at least 2-3 sets every day.

Leg Up

This is a really good thigh exercise and will help you to lose thigh fat in a few days time if you are consistent with it. Here, lie down on the floor facing the ceiling. Keep both your palms on the side of your body facing the floor and relax. Now lift both your legs at about a 30-degree angle from the ground. Hold for about 5 seconds and then slowly bring both your legs down on the floor. Repeat this 10 times. You can do 2-3 sets every day. This is one of the most effective exercises to lose thigh fat really quickly and within 15 days you will start to see the difference in your lower body. It is one of the best exercises to tone your stomach as well and helps to keep the excess weight in check.


One of the most common and effective exercises adopted by both men and women to lose thigh fat is the lunges. Lunges are perfect for your inner thighs and they also take care of the gluteal muscles and helps shed a few extra pounds from your buttocks as well. Here stand straight with your feet about 3 centimeters apart. Now hold light weights in both your hands. Step forward with your right leg and bend your left leg to come to a “proposing” position. Now do this with your left leg as well and repeat the set at least 10 times. Do this without fail every day. You will be really surprised with the results in about two weeks itself.


It is advisable to do this when you have lost a considerable amount of fat from your thighs. Squats are really good to build muscles. And so if you build muscle without losing the fat, it will only make you look bigger from your lower body. Here stand with your shoulders relaxed and your legs apart. Now point your toes outwards. Make sure your upper body is straight. Now inhale and slowly bring your buttocks down. It should be as normal a position like how you would normally sit. Hold for about 5-10 seconds here and then repeat for 10 times. Squats have been suggested as one of the best exercises to work on your leg, thigh and buttock muscles and are great to tone them as well.

Air Cycling

This is one of the best ways for losing thigh fat and is a great exercise for both men and women. Air cycling also takes care of your pelvis and knee joints. Here simply lie on your back and face the ceiling, lift your legs up to 90 degrees. Now just start moving your legs in the air as if you are cycling in the forward direction. Keep doing this for about 1 minute and then slowly bring both your legs down and relax. Now again move both your legs up in the air and start cycling in the backward direction. Do this for about 1 minute, then bring your legs down and relax. Do at least 5 sets. Within two weeks you will start to see the difference in your lower body and realize what a great exercise this is to help you lose thigh fat really fast.

Scissor Kick

This works well on your thigh and buttock muscles and helps to tone them as well. Here lie straight on a mat and hold your head with the palms of your hand behind your head. Now lift both your legs slowly and keep both your legs straight. Now vertically move them apart and bring them together and then again to move them apart. Repeat this at least 15 times with each leg. You can do at least 2 sets every day to lose thigh fat faster. You certainly won’t be disappointed if you adopt this exercise every day. Largely practiced by a whole lot of people worldwide it is one of the best ways for losing thigh fat and toning your lower body to a great extent.

Table Top Cross Over

This exercise works really well to help you lose a lot from your inner and outer thighs. Here, take a mat and lie down straight on the mat facing the ceiling. Now lift your body up by supporting your weight with your limbs creating a “table” shape. Then lift your right leg up and simultaneously raise your left hand and touch the toes of your right foot. Now repeat the same for the left leg as well. Repeat at least 20 times. This is an effective exercise to lose thigh fat really quickly and helps a lot to tone your thigh muscles and your buttocks as well. It works really fast and helps to burn the fat instantly in your lower body.

Aerobic Exercises

Haven’t you seen a lot of women opting for aerobic exercises in order to lose thigh fat really fast? Well, this is definitely not without a reason. Aerobic exercises work a lot on your lower body and are indeed one of the best ways to lose the excess weight from your thighs and buttocks and to tone them as well. Make it a point to indulge in aerobic exercises for 45 minutes at least 5 days a week. These exercises not only help to burn fat on your thighs but work really well for the rest of your body as well. If you want to lose thigh fat effectively opting for aerobic exercises would be one of the best things you would include in your daily regimen.


Running is one of the best things to adopt if you want to lose thigh fat quickly. It helps to burn the excess fat and makes you lose calories, in the shortest time possible. Running also helps to build your stamina apart from slimming down your thighs and reshaping your legs. Endurance running with little or no incline helps to trim down your thighs. You can also use an elliptical trainer with little or no resistance for this. However, running on an incline should be considered as it helps to burn more calories than running on a flat surface.

Resistance Training

Resistance training can help you in toning your thighs to a great extent. You can turn to strength training after you have lost some weight from the thigh to make them well defined. A program of resistance training helps to make your thighs stronger, harder and more defined. Resistance training also prevents your thigh muscles from getting larger in size. However, you should keep a check on the weights, they should be kept moderately light to prevent your thigh muscles from getting bigger. Try this once you have lost thigh fat and notice how you get beautiful, shapely, well-toned legs in a few days with resistance training.

Play a Sport

Playing any sport does magic, not only to your legs, but also to your whole body. Just picking up any of your favorite sport and playing it regularly will help you lose thigh fat faster. Play any of your favorite sport at least thrice a week. The adrenaline and the good hormones will help you lose weight and keeps your hunger pangs at bay. Besides your mind will also stop worrying, you will also get a sound sleep at night and you will be active all day. Lawn tennis, squash, badminton, table tennis, etc. are all excellent sports that work on your whole body and help to shed weight and give you well-toned arms and thighs as well, besides they also work on your stamina and make you stronger.

Go for Hike/ Bike

Any kind of hiking or biking activity is highly recommended if you want to lose thigh fat. These activities will not only help you to lose the fat but also help to give you toned arms and legs in no time. These also help to make you lose overall weight, which ultimately helps you get slim thighs. You can try running a static bike or hike on mountains to give yourself an extra push towards your goal. This is indeed one of the best activities for losing thigh fat naturally and for giving you a structured and well-toned body.


  • In addition to the above, make sure you make the below changes to your diet in order to lose thigh fat:
  • Go easy on alcohol and try to avoid too much alcohol intake. It helps to add more calories and will lead to fat accumulation in the body.
  • Take adequate water and sleep for at least 7-8 hours a day.
  • Avoid any kind of sweetened drinks, too much coffee and soft drinks etc. Avoid fried, processed and starchy foods as well.
  • Take a cup or two of green tea every day.
  • Count the carbs in your diet and keep a check on them.
  • Consume low calories foods which are rich in fiber and protein. Take a lot of green leafy vegetables, fruits, and low fat proteins like poultry, meat, and fish.