Are you tired of dieting and exercising and still battling stubborn thigh fat? How much time do you devote to your hips and thighs in your daily exercise routine? While these exercises alone cannot make all fat disappear, they can strengthen your muscles and eliminates fat cells.
Ten Exercises to Get Rid of Thigh Fat
Your thighs carry a significant part of your weight and do a lot of work for you. Unfortunately, they are the first place your body stores extra fat, especially for women. The good news is that these ten exercises can help address those dreaded saddlebags.
1. Standing Squat Stand
Your quadriceps are a group of muscles in the front of your thighs, explains an article by the Cleveland Clinic. They also have the most mass of any of your muscle groups. This exercise stretches your quads and helps burn that stubborn thigh fat. Here’s how:
1. Try using a chair to help with your balance. If needed, place this in the center of your mat.
2. Now, stand tall with your back straight and your feet together. If you need balance, place your hands on the chair.
3. Smoothly bend your left knee until your foot is behind you. Reach back and grab your foot with your left hand.
4. Gently pull your heel toward your glutes while keeping your thighs aligned and your pelvis tucked. You should feel a deep stretch in the front of your thighs, which means your glutes are working.
5. Hold this stretch for twenty to thirty breaths.
6. Release and return to the starting position.
7. Switch and repeat steps for your right side. Your goal is at least three to five repetitions per side.
2. Crossed-Legged Forward Bend
Your iliotibial band, or IT band, is a tendon that runs outside your thigh. According to the National Library of Medicine, it starts at the top of your pelvis and ends at your knee. This thigh fat buster is also a good workout for your IT band and hamstrings. Here’s how:
1. Stand straight on your mat with your feet together for the starting position.
2. Bring your right leg over as you inhale and cross your left leg.
3. Bend forward at your waist until your upper body is leaning toward your thighs.
4. Lean forward a little more until you feel a stretch in the back of your legs. If you can do it without pain, try to grasp your calves or even your ankles.
5. Hold this position for twenty or thirty breaths and gently bring your body up to the starting position.
6. Repeat the steps for your other side. Try to do five to ten repetitions.
3. Side Lunge Exercises
Do you need a workout exercise that stretches your inner thighs? If you choose to make side lunges with dumbbells, it will help strengthen your muscles. It’s a thigh fat burner that can also benefit the rest of your body. Here’s how:
1. Stand tall and straight on your mat with both feet and your core braced as tight as you can. If you’re using dumbbells, hold one in each hand at your sides.
2. Next, lift your right foot and take a big step sideways, keeping both feet parallel.
3. Push your hips backward and bend your right knee lower toward your right side. Try to keep your chest up and your back flat.
4. Notice the position of each knee and leg. If you don’t stand correctly, the right knee will be lined up with your ankle. Your left leg should be straight, with both feet flat on your mat.
5. Hold this position for three to five breaths, then pressure your right foot to bring your feet and body to the starting position.
6. Repeat these steps for your left side.
4. Dumbbell Deadlift
The dumbbell deadlift is another exercise that benefits your glutes and hamstrings. It can also give your lower back an efficient workout. Who knew that burning thigh fat could be so helpful to the rest of your body? Here’s how:
1. Stand flat on your mat with your feet about a hip-width apart.
2. Hold your dumbbells in front of your thighs with your palms facing you.
3. Tighten your core and inhale through your nose.
4. Keep your back flat, shoulders, and core tightened; bring your hips back. Allow your upper body to bend toward the floor as the dumbbells slide down the front of your legs. You can bend your knees a bit for comfort.
5. Continue stretching until your upper body is almost parallel to the floor. Your hamstrings should feel this deep stretch.
6. Keep the weights as close to the front of your legs as the position.
7. Hold the position for three to five breaths, then bring your body back into the starting position. This makes a set, and you want to do at least three groups with five to ten repetitions.
8. Pause for at least thirty or sixty breaths between sets.
5. Pistol Squat
Some of the best thigh fat buster exercises isolate muscles in one of your legs simultaneously. If one leg doesn’t have the help of the other, you force it to work to be stronger. It may give you more strength and flexibility for different workouts. Here’s how:
1. First, stand in front of a chair with your back facing the chair.
2. Hold a dumbbell in each hand and bring them in front of your chest.
3. Stretch your right leg while keeping your heel a few inches off your mat.
4. While keeping your core tightened and your chest up, bend your left knee until you feel your glutes touch the chair.
5. Bring yourself back up to the starting position.
6. Switch and repeat for your left side.
7. Your goal is five to ten reps on each side.
6. Frog Jump Exercises
Here’s a fun thigh fat buster that gives your hips and lowers back a good workout. It may improve your mobility and give you lower body strength. Land gently so you don’t hurt your feet. Here’s how:
1. Stand on your mat with your feet extended past shoulder width.
2. Turn your toes to the sides and tighten your inner core.
3. Push your hips and bend your knees into a deep squat like a frog.
4. Try to keep your back neutral and your chest up. Extend your fingertips toward the mat between your feet.
5. Force your body weight on your feet and jump as high as possible. Swing your arms up as you jump.
6. Land softly and return to the squat.
7. Repeat these steps ten to fifteen times.
7. Dumbbell Swing
Do you often battle pain in your hips and thighs? It may be from stressed and sore hamstrings. Try this exercise to help stretch and strengthen them. Here’s how:
1. Stand on your mat with your feet a shoulder-width apart.
2. Hang the dumbbell in your right hand in front of your thighs.
3. Lift the dumbbell between your legs while your knees are slightly bent.
4. Hold out your left hand to keep your balance.
5. Push your hips forward and swing the dumbbell until it’s shoulder height. Let the natural momentum do the work, not your arm.
6. Lower the dumbbell and repeat five to eight times. Switch sides and repeat these steps.
8. Squatting and Jumping Jacks (One of the Most Strenuous of Exercises for Thigh Fat)
You’ll enjoy this combo exercise if your workout routine usually includes jumping jacks and squats. It can strengthen your core and lower body and help you burn calories. It’s also an ideal way to burn that pesky thigh fat. Here’s how:
1. Stand tall on your mat and bring your feet together and your arms naturally at your sides.
2. As you push your hips back, bend your knees until you’re in a deep squat.
3. Reach your hands toward the sides of your ankles.
4. Now, jump up and out while raising your hands over your head and your feet at your sides. Your body does a jumping jack “X” midair.
5. Bring your body back into the starting position and repeat the steps.
6. This is one set. Try to do fifteen to twenty repetitions.
9. Backward Leg Swings
Give your hamstrings and glutes some healthy stretching to give them more strength and mobility. This easy exercise can also improve your core stability and posture. You can even do a few when you’re on break at work. Here’s how:
1. Stand in a neutral position with your heels, and your toes turned out slightly to each side.
2. Put your hands on your hips and tighten your core muscles.
3. Next, bring your left foot behind until your big toe touches the mat lightly. Let your heel drop inward slightly.
4. As you keep your upper body straight, raise your left leg up and behind you as far as you can. You should feel a slight squeeze in your left glutes.
5. Hold this position for three to five breaths and return to the starting position.
6. Switch sides and repeat the steps. Your goal is to do at least eight to ten repetitions.
10. Marching in Place
Just because this exercise is easy doesn’t mean it doesn’t get results. It gently stretches your thighs and hamstrings. Add this to your exercise routine if you want to bust thigh fat. Here’s how:
1. Stand straight and tall on your mat and spread your feet apart about hip-width.
2. Tighten your core as best you can.
3. While keeping your feet flexed and your knees straight, bring your right leg forward and upward, like a marching step.
4. You should feel a stretch in the back of your thigh, but it should not be enough to cause pain.
5. Now, bring your right foot back into the starting position.
6. Step forward and repeat the same steps for your left leg. You’re essentially marching in one place like a soldier.
7. Try to do two sets of these for ten repetitions.
8. Be sure to mindfully breathe and take a 30-second break between sets, if needed.
Final Thoughts on Exercises to Get Rid of Thigh Fat
Whether new to exercising or having a fitness routine, these easy exercises can benefit your thighs. They’ll also help your hips, bottom, and inner core. Once you get into a habit, you may notice better mobility, strength, and flexibility.