Does it feel like every day is leg day for your friends, but you just can’t find it in yourself to do it? Do you feel that you’ll never lose weight, reduce that thigh fat and reach that thigh gap that you dream of? Well, here’s a tip: when it comes to weight loss, thigh gap is a myth. What you actually need to do to lose weight in your thighs is create muscle and strength by doing leg exercises. That will replace the leg fat and give you a much stronger, more toned look.
Big movements, specialists suggest, are key when trying to get perfect thighs. It’s important to keep your legs moving in a way that mimics natural movement as much as possible. Exercises like hamstring curls or seated leg extensions are too targeted for that. Additionally, they do little to burn the weight off your thighs. Try to do leg exercises that engage all of the muscle groups in your lower body instead and you’ll see results. So, if you’re looking to lose weight, take a look at some exercises that will be indispensable when it comes to losing thigh fat!
Here Are 8 Exercises to Reduce Thigh Fat and Prevent Leg Fat
“For a lot of people – especially women – their legs are the first place they gain weight and the last place they lose it.” – Yuri Elkaim
1. The lunge
Lunges are very easy to do. You can do them pretty much anywhere and they’re so healthy and useful for gathering lower body strength. Lunges are really effective for all kinds of weight loss as they make your heart rate quicker. That, in turn, helps burn fat, especially leg fat. Make sure to keep your shoulders straight, as that’s the most effective way to ensure you’re doing the exercise right.
You might not like them – I don’t think anyone really does – but froggy squats, sumo squats, or normal squats are all great for your thighs and your general lower body strength. Ask any professional athlete and they’ll tell you that squats are one of the most essential exercises out there. Start slow, and then try including some weights in your squats, because that trains your core strength and not just your legs. Whether it’s dumbbells or something lighter or heavier, you’re guaranteed to feel the change straight away.
3. Straight leg kicks
As we mentioned before, simple leg extensions won’t cut it. You need an exercise that includes all your muscles to help you burn off that pesky thigh fat. Make sure to keep your back straight and your toes pointed towards the wall. Not just for thighs, but this exercise is also excellent for abs. Repeat the exercise ten times, then switch sides for the best results. Leg kicks engage several muscle groups and they’ll also increase your general body tone, making it easier for the leg fat to burn off.
4. Hip raises
To make sure you’re losing weight off the right place in your body, it’s important to engage the right muscle groups. To do a hip raise, lie down flat on the floor with your knees bent and then raise your hips and your knees. Do a few kicks in the air with your hips off the ground, then switch sides. As strenuous as this exercise might seem, hip raises help work the muscles in your thighs and make them stronger.
5. Jumping jacks
Another full-body exercise for weight loss, jumping jacks are particularly great for burning fat off your thighs and increasing your heart rate, making sure you shed the calories. In addition to being really healthy, jumping jacks also condition your heart and lungs, helping you stay fit everywhere in your body. Moreover, they also develop your core strength, so jumping jacks are a great starting point for an exercise if you decide you want to work on any part of your body.
6. Air cycling
If you don’t have an exercise bike at home and don’t feel like spending money on the gym, air cycling is an effective way to achieve even more results than you normally would on an exercise bike. Additionally, if you have painful joints, air cycling is a great exercise because it helps them move in natural patterns. Make sure your legs stay lifted at 90 degrees – it’s tempting to let them fall down, but don’t falter! Experts recommend repeating the set of air cycling about five times per workout.
7. The wall sit
This is by far one of the best exercises you can use to burn off fat. But beware, as it’s slightly more advanced than any of the others because it requires staying in the same position for a good length of time. Make sure your feet are spread at hip width and planted firmly on the ground. Also, ensure your thighs are parallel to the ground, otherwise the thigh muscles won’t get a workout! Stay in that position for 20-60 seconds for maximum results.
8. Jump rope
Feeling like going back to your childhood days? Then grab a jump rope and let it do the work for you. It’s not just for kids, as it’s a great way to start off your cardio workout and have fun at the same time. It’s also a great core exercise and has all the benefits for your lungs and heart. And of course, jump rope exercises your legs and thighs wonderfully, which is crucial for losing all your thigh fat. You don’t even have to jump that high, just high enough to clear the rope. It’s all about the movement, not about how high you can go.
Final thoughts on reducing thigh fat
Getting rid of your thigh fat requires a lot of positive thinking and a lot of positive leg exercises to lose weight. Make sure to follow these tips to get the most effective exercise for weight loss in order to reduce leg fat. Unfortunately, we can’t pick and choose where the weight will come off of when we start exercising, but if you’re determined and confident, nothing is impossible.