5 Best Exercises to Lose Thigh Fat

For most women, excess fat first settles in the thighs and bum before itís stored in other parts. Unfortunately, exercise alone canít get rid of excess thigh fat. You have to maintain a calorie deficit and eat nutrient dense foods.

Exercise, however, can make your thighs toned and help you lose little thigh fat. If you do these exercises consistently, youíll notice a difference in your thighs in three to four weeks. Note that your bone structure determines how your thighs look like. People with wide hips have a thigh gap, while people with narrow hips can have thighs that touch each other even after losing thigh fat.

Pliť squats

Pliť squats are great for toning the inner thigh muscles. They strengthen the thighs, glutes and calves. This exercise also improves hip flexibility.

How to perform

Stand upright and keep your feet wider than shoulder width. Keep the toes facing sideways. Keep your back straight and then lower the butt until the thighs are parallel to the floor. Donít bend the knees forward as you squat. Slowly rise to starting position and repeat the movement.

Wall sits

This isometric exercise tones the thighs and glutes. Remember to use a timer when doing this exercise.

How to perform

Stand 2 feet away from a wall (facing away from it) and keep your feet hip width apart. Lean back and place your back on the wall. Slide your back down against the wall until your thighs are parallel to the floor. Hold that position for 30-60 seconds then rest and repeat.

Step ups

Step ups tone the hamstrings, glutes and quads. You will need a step up box or a sturdy bench to do this exercise.

How to perform

Stand in front of a step up box and keep your feet hip width apart. Lift the left leg and place it on the box. Engage the left leg to lift the right leg and place it on the box. Step back and place the right leg on the floor. Raise it back again and repeat the movement. Complete reps for one leg before switching legs.

Split squats

Split squats will tone your thighs and improve balance.

How to perform

Stand in front of a sturdy bench or chair (facing away from it). Lift the right leg and place it on the bench. Bend the left knee and lower yourself until the left thigh is parallel to the floor. Make sure the left knee doesnít extend past the toes. Slowly rise until the left leg is straight then lower it again. Complete reps for one leg and then alternate legs.

Forward lunges

Forward lunges tone the thighs, glutes and calves. This may be the perfect exercise to start with if youíre out of shape.

How to perform

Stand upright and keep your feet hip width apart. Place your hands on the hips and then make a long stride forward with the right leg. Bend both knees and then lower yourself until the rear knee almost touches the floor. Slowly rise as you kick back the right leg to starting position. Complete reps for one leg before alternating.

Whatís your favorite thigh exercise?

36 comments

Clare O
Clare O8 days ago

keep fit

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Clare O
Clare O8 days ago

keep strong

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Clare O
Clare O8 days ago

th

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Muff-Anne York-Haley

Walking is great too!

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Janet B
Janet B11 days ago

Thanks

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Winn A
Winn A11 days ago

Not 4 me

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Winn A
Winn A11 days ago

:-)

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Ellie M
Ellie M11 days ago

ty

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Anne Moran
Anne M11 days ago

Lunges are bad for the knees, and so are squats... - Be careful...

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Mona M
Mona M11 days ago

Best but not easy when you have pain. Thank you.

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