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Reduce thigh fat

Easy Exercises To Burn Thigh Fat

Exercises To Burn Thigh Fat

Reducing thigh fat is a tough job but not an impossible one! When we start consuming fewer calories compared to how much we are burning, our body uses the stored fats to make up the difference. However, while planning a low-calorie diet we need to keep in mind that it must include high protein foods because proteins provide amino acids which are essential to perform basic maintenance.
A multi-pronged approach has to be adopted along with a proper exercise routine to cut down thigh fat quickly.

8 Reasons Why You Are Unable To Lose Thigh Fat

  1. Not adding lunges in your exercise routine: Lunges help in firming up our thighs. It can be in different forms but one should try out all types of lunges. Try to combine simple lunges with dumbbells to make the exercise more effective as this will help in toning inner thighs.

  2. Not taking protein-rich foods: Proteins help our body to work better by increasing metabolism so add some protein-rich foods to your diet like fish, legumes, beans and dairy supplements. Protein is also beneficial for muscle growth and muscles will increase fat loss by boosting the resting metabolic rate.

  3. Overeating: The journey of losing weight begins from the kitchen itself and one must try to lose overall body weight to reduce thigh fat. Always remember, the number of calories we consume must be less than the number of calories we use. Avoid eating packed foods that contain high sugar and high fat.

  4. Eating high-carb foods: Our body uses all the excess carbs for energy supply and this results in fat accumulation, especially in the thighs and belly. Do not cut off all the carbohydrates from your diet, instead reduce the quantity or shift to alternatives like whole grains which are rich in fibre.

  5. Not doing regular squats: Squats are your best friend when it comes to dealing with thigh fat. Squats are very useful as they help in toning the quadriceps. To do squats, you have to place your legs apart and bend your body downward until the hips go below the knees. Do not forget to clasp your hands as you bend.

  6. You do not drink sufficient water: Water keeps our body hydrated and when we are hydrated, we can control our hunger. As a result, we are less prone to binge-eating and this can make a big difference in our weight loss journey.

  7. You skip fruits and green leafy vegetables: Fruits and vegetables are a rich source of essential nutrients like magnesium, calcium, potassium, etc and we have a sufficient amount of nutrients in our body, we are less likely to get inflammation. This will result in increased metabolism and we can easily lose body fat, including thigh fat.

  8. You haven’t tried cardio: Cardio exercises are one of the most effective fat loss techniques. Start climbing stairs and avoid using an elevator. Start skipping, swimming, and running. These exercises not just help in losing weight but also in building muscles.

What Causes Thigh Fat


The crux of thigh fat is an increase in estrogen. An increase in estrogen levels indicates that fat cells will accumulate in the hips and thighs of the female body and it can also put a person at high risk of getting strokes and blood clots. Due to puberty and hormonal changes during adolescence, the size of fat cells tends to increase at a high speed in females as compared to males.

But once a female enters menopause, the metabolism starts to slow down which indicates there is a high chance of gaining weight. This might be a serious concern for a lot of people. Estrogen levels will also decline once you hit menopause but it means collagen production will also reduce, compromising your skin elasticity and your body will start accumulating cellulite.


What Is Cellulite And How To Get Rid Of Them


Cellulite is a type of fat accumulation beneath our skin. It is formed when the connective tissues of the body weaken with age. The symptoms usually involve the appearance of lumpy, dimpled flesh on the thighs, hips, buttocks and stomach. Around 90% of all women will develop cellulite in their bodies at some or other point in their life including thin women. There’s no permanent cure for cellulite but doing regular exercise or laser treatment might help in improving the appearance of cellulite.

Some beneficial exercises are:

  • Targeted exercises: Jot down a routine to be followed to reduce thigh fat. Do some cardio exercises regularly and you will surely be able to see some drastic changes.

  • Healthy eating habits: Inculcate some healthy eating habits and avoid binge-eating. Stay away from fatty and packed foods as they contain a lot of preservatives and sugar which will disrupt your weight loss journey.

  • Massages: Massages and spa treatments have been around for a long time and some of them may help treat cellulite. Some of them use radio frequency and magnetic therapy that cause a thermal reaction, helping the thigh muscles in cutting down fat cells.

Yoga Exercises For Reducing Thigh Fat

Yoga poses are another great way to tackle thunder thighs! Yoga poses can be useful in achieving slim thighs as they build flexibility and stability in the thighs through stretching. You require some ‘me time’ and a yoga mat to start your yoga regime.

5 Best Yoga Exercises To Reduce Thigh Fat:

  1. Upavistha Konasana: This pose should be practised under the guidance of a yoga instructor. It works well to help you slim down, especially your thighs as it stretches the insides and back of your legs and loosens the lower back. It is also helpful in improving flexibility.

  2. Ustrasana: This is believed to be a difficult pose but not an impossible one. Many people are unaware of Ustrasana but this is one of the most effective poses to slim down thighs. It stimulates pectoral muscles, hip flexors, and front thigh muscles to give a toned and muscular thigh. This posture helps to cure various respiratory ailments and increases breathing capacity as well. It is also known as the ‘Camel pose’.

  3. Baddha Konasana: Also known as cobbler pose or butterfly pose. It relaxes your thigh muscles and is one of the easiest poses to do in the morning. It helps in reducing the inner and outer thigh. The butterfly pose opens the hips and stretches the hip adductors.
  4. Janu Sirsasana: This is a seated pose (head to knee pose) that helps to improve flexibility and provides a better body stretch. The muscles in the thighs and hips get stretched, allowing increased circulation of blood. When the blood circulation increases, the muscles become healthy and thighs slims down. Janu Sirsasana is also believed to be a stress buster as it helps cure mild depression. It tones the muscles of the spine and helps in reducing bloating in the stomach.

  5. Paripurna Navasana: The ‘boat pose’ is especially advised to get a flat stomach and slim thighs. It strengthens abdominal muscles. This pose helps the body to maintain balance by lifting both legs and arms in the air. This pose helps in getting a toned thigh within a few weeks of practising.

Yoga not only helps our body to achieve our slim body goals but also in staying fit as it improves our ability to fight diseases. Our spine and abdominal organs feel fresh as we stretch and our body becomes more flexible.

3 Exercises To Reduce Thigh Fat

  1. Quadriceps exercises: 
    1. Side lunge
    2. Step-up 
    3. Walking lunge

  2. Hamstring exercises:
    1. Lying leg curl
    2. Standing leg curl

  3. Hip adductors exercises:
    1. Leg lifting
    2. Standing hip adduction


2 Of The Most Effective Exercises To Reduce Thigh Fat

  • Pile squats: Stand with feet in a wide stance, with your toes and knees pointed outward. Slowly lower into a squat position. You can keep your hands on your hips to help with balance. Keep your spine and torso upright. Slowly rise back up, squeezing your glutes at the top. Continue for 30 seconds total.

  • Skaters: Start in a curtsy lunge position (see above) with your left leg behind the right and both knees bent. Press sideways off of your left leg and land on the right, with the left foot behind you in a curtsy lunge position on the other side. Switch off between legs. You can either hop or step, depending on your fitness level. You can also keep your back leg off the ground for more of a challenge. Repeat 20 times (10 per side). Rest and perform another set, if desired.

Take Away 

It can be frustrating to not be able to lose thigh fat. The first and foremost important thing to do is to prepare a proper workout schedule and brace yourself in such a way that you don’t neglect your workout due to any reason.

Indulge in different types of exercises and training. Build a diet including all the necessary nutrients and low-carb meals. Sooner or later you surely will see some changes.