How to Lose Thigh Fat? 10 Best & Fast Ways to Get Rid of Thigh Fat

No matter the size, the length or the thickness, our thighs are important in allowing us to bend, stretch, and basically move freely and easily. They are what help us keep balanced and stable. Several muscles can be found in the thighs and it is also the part of the body where you can find some of your largest muscles. Strengthening it not only helps you burn off calories but it also promotes shaping and toning of your muscles.

What Causes Fat on Thighs?

What Causes Fat on Thighs

Weight gain is one of the main factors why fats are accumulating on your thighs. Either you have a sedentary lifestyle or an unhealthy diet, you will surely store up thigh fats sooner or later. However, as this is the common case, many women still have thigh fats despite being thin. The reasons could be because of estrogen, a large pelvis, or certain health conditions such as back problems.

Fat deposits around the belly button and thighs form for similar reasons as fat deposits in other areas of the body. When you consume more energy than your body needs, it’s possible that some of it will be stored as fat.

Why Can’t I Lose Weight in My Thighs?

Why Can’t I Lose Weight in My Thighs

Aside from your lifestyle, as discussed, one of the common reasons why you may be having a hard time removing those thigh fats is because of your hormones or genetics. Your genes dictate the pattern of your weight increase, and the same is true for weight loss. Thus, it can be difficult to remove weight from your thighs if you put on weight there first.


Cutting out on sugar and carbohydrates is one of the best and proven ways that you can do to reduce buildup of fats.

10 Best Ways to Lose Thighs Fat

10 Best Ways to Lose Thighs Fat


1. Jumping Jacks.

Jumping Jacks exercise to Lose Thigh Fat

The simplest and probably the easiest form of exercise, jumping jacks is another basic approach to get rid of excess thigh fat. It is a good workout that is not only perfect in toning the muscles but is also great at enhancing the body’s agility.


2. Step-Ups.

Step-Ups Exercise to Lose Thigh Fat

Step-Ups is a simple stretch exercise that you may execute with the help of a step stool. It aids in the strengthening of your thigh muscles by assisting in the burning of extra fat. It also allows you to tone your lower body.


3. Squatting.

Squat Exercise to Lose Thigh Fat

Squats are a multi-muscle workout that can help you lose weight. It helps tone your lower body and burn fat faster while making your legs slender. Squats are one of the most effective exercises for burning fat in your thighs.


4. Leg Circles.

Leg Circles Exercise to Lose Thigh Fat

Leg circles are almost similar to leg lifts, only that your legs are rotated in a circular motion. The circular motion speeds up the fat burning process. It also helps tone your legs, which have grown flabby as a result of your weight loss.


5. Seated Bridge.

Seated Bridge Exercise to Lose Thigh Fat

This exercise is called Seated Bridge because it targets the muscles on the rear half of your body, particularly the lower back, hips, and upper legs. This exercise is one of the best because it does not pressure the back, knees, and hips too much, but it works effective on the muscles.


6. Seated Leg Raise.

Seated Leg Raise Exercise to Lose Thigh Fat

The seated leg raise exercise is a simple and beginner-friendly workout that is easy to perform with the help of a chair. This exercise enhances the core strength by increasing the mobility and control of our hamstrings, quadriceps, glutes, hips, and lower abdominal muscles.


7. Seated Hand Push / Seated Push-Up.

Seated Chair Hand Push-Up Exercise to Lose Thigh Fat

Seated push-ups are a great way to strengthen your core, back, and legs. They pack a mean punch for a simple workout, but you are not doing yourself a favor if your form isn't on spot. Engage your thighs and core to keep your hips level and flat.


8. Outdoor or Indoor Cycling.

Outdoor or Indoor Cycling Exercise to Lose Thigh Fat

Whether you choose outdoor or indoor, it doesn’t matter because this cycling exercise will sweat those fats on your thighs away.

This is a nice way for you to enjoy while toning your thighs. The fats in the thigh muscles and calves are greatly influenced by the leg pedalling movement. As a result, they become tighter and more defined.

Take your bike or rent one, and start pedaling; within a few weeks, you'll notice the difference.


9. Bodyweight Squats.

Bodyweight Squats Exercise to Lose Thigh Fat

Bodyweight squats, often known as air squats, are commonly used in CrossFit and other fitness routines. When you squat, your hips will travel down and back. Maintain your lumbar curve throughout the exercise, and keep your heels flat on the floor.


10. HIIT Exercises and Strength Training.

HIIT Exercises and Strength Training to Lose Thigh Fat

Combine HIIT activities with strength training to quickly remove fats and tone your thighs. It will help you burn more calories and create the required calorie deficit to shed weight.

A Note about Thigh Fat Loss

A Note about Weight Loss

To lose thigh fat, you will need to have a healthy lifestyle and a healthy diet – which also means that you need to have a good exercise routine to help you lose weight. The size of your thighs will shrink only when you lose weight. If you can lose a thousand calories in a couple of days, you won’t just see a difference in your thighs, but you’ll notice a difference in your entire body.


How to Lose Thigh Fat Quickly

It’s important to remember that toning your thighs and legs takes time. It takes a lot of hard work and effort to really lose those unwanted fats. With their regimens, numerous diet businesses and fitness gurus claim fast leg transformations. Getting the thighs you want takes time and dedication, just like any other weight-loss goal.

Losing body fat in general and focusing on thigh-toning activities might make your thighs appear leaner. Patience goes a long way toward giving your body a leaner and a stronger foundation.

About the Author:

Audrey Garza

Audrey Garza is a professional gym and personal trainer who has graduated with a degree in Nutrition at Columbia University and has also worked with the industry for 12 years. She currently has her own gym located in Brooklyn, New York City.

Audrey Garza ‧ Personal Trainer

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