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Want To Lose Thigh Fat? Try Out These 6 Exercises
Are your jeans fitting a little tight? Are you worried about the extra fat accumulated in your thighs and thinking how to burn it effectively? Worry no more, in this article we'll talk about the exercises to reduce thigh fat.
It is very normal and healthy to have body fat and only a certain amount of it is required for the proper functioning of the body [1]. But, excess of it can pose a lot of health problems.
Both men and women have body fat and it usually tends to accumulate in the thighs, hips and buttocks [2]. Women, in particular, have more saddlebag fat that is stored in the outer thighs because they have a larger pelvis compared to men [3].
There are certain exercises that can aid in reducing thigh fat. But along with these exercises eating a healthy diet and incorporating certain lifestyle changes are necessary to help you achieve good long-lasting results.
We've listed down the exercises that can help reduce thigh fat.
1. Squats
Squats,
also
known
as
the
king
of
the
exercise
mainly
target
the
quadriceps
and
hamstrings
in
the
thighs
and
the
gluteus
[4],
[5].
Practising
this
exercise
may
help
tone
your
thighs
and
reduce
thigh
fat.
How
to
do:
●
Stand
straight
with
your
legs
hip
width
apart.
●
Slowly
bend
your
knees
by
pushing
your
gluteus
back
and
keeping
your
back
straight.
●
Go
down
till
your
thighs
are
parallel
to
the
floor.
●
Hold
this
position
for
10
seconds
and
slowly
stand
up
coming
back
to
the
normal
position.
●
Repeat
the
process
for
10
sets.
Tip: Do not overstrain yourself as you might hurt your knee.
Dynamic Warm-Up Exercises For Youth Athletes
2. Wide squats
Wide
squat
or
sumo
squat
is
different
from
the
regular
squat.
In
a
regular
squat,
the
legs
are
placed
hip-width
apart
and
the
toes
face
forward,
whereas,
in
a
wide
squat
the
feet
are
in
a
wide
stance
with
the
toes
turned
out
at
an
angle
of
45
degrees.
Wide
squat
targets
the
inner
thigh
muscles,
gluteus,
quadriceps,
hamstrings
and
hip
flexors.
How
to
do:
●
Stand
with
your
feet
wider
than
shoulder-width
apart
(about
three
to
four
feet),
toes
turned
out
at
45
degrees
and
keep
your
hands
by
your
sides.
●
Keep
your
back
straight,
look
straight
and
chest
up.
Lower
yourself
by
bending
your
knees.
●
Once
your
thighs
are
parallel
to
the
floor,
put
strength
on
your
heels
to
stand
up
for
one
rep.
●
Repeat
the
exercise
for
eight
reps.
Tip: Make sure that you don't overstrain your knees.
3. Side leg raise
Side leg raise is another exercise that can be incorporated into your workout routine. This exercise involves pushing the leg out away from the midline of the body which is done by lying to your side. Side leg raise targets the gluteus, thighs and hip muscles. This can be an effective exercise to reduce thigh fat [6].
How to do:
●
Place
a
mat
on
the
floor.
Lie
down
on
your
left
or
right
side,
whichever
position
you
are
comfortable.
●
Keep
your
body
in
a
straight
line
from
head
to
toe
with
your
legs
extended
and
on
top
of
each
other.
●
Keep
one
arm
under
your
head
for
support
and
place
another
arm
in
front
of
you
for
better
support.
●
While
exhaling,
gently
raise
your
one
leg
up
as
much
as
you
can.
Don't
overstretch
your
leg.
●
Inhale
and
bring
your
leg
back
down
to
the
starting
position.
●
Repeat
this
exercise
10
times.
Tip: When you do the side leg raise exercise, avoid raising your leg too high and lower it a bit when you feel the strain on your lower back.
Image ref:Youtube
10
Best
Exercises
For
Tired
Eyes
4. Back/gluteus leg raise
Back/ gluteus leg raise is a great exercise for beginners. It works on the gluteus and hamstrings muscles which may help you achieve lean thighs easily at home. In addition, performing this exercise will help to tone the muscles.
How to do:
●
Place
a
mat
on
your
floor.
Lie
down
by
facing
the
mat,
interlock
your
fingers
and
place
your
forehead
on
it.
●
Slowly,
lift
your
right
leg
up
and
lower
your
leg
down
to
the
starting
position.
●
Repeat
this
exercise
and
then
switch
your
legs.
●
Do
this
exercise
10
times.
Tip:
Don't
arch
your
back
while
performing
this
exercise
to
avoid
strain
at
your
lower
back.
Image ref:Healthline
5. Front leg raise
Front leg raise is another exercise that can help you get leaner thighs. This exercise works on the quadriceps and hip flexors. You can do the front leg raise exercise while standing and also lying down as well.
How to do:
Standing position
●
Stand
straight
and
balance
your
body
by
putting
all
your
weight
on
one
leg.
●
Keep
your
toes
and
ankles
pointed
up
and
lift
your
other
leg
up
and
down
in
front
of
your
body.
●
Ensure
that
your
legs
are
straight
during
the
exercise.
●
Now,
perform
this
exercise
by
switching
your
legs.
●
Repeat
this
exercise
for
5
to
10
reps.
Tip: When you lift your leg up, don't shift your upper body back. Keep it straight.
Lying down position
●
Place
a
mat
on
the
floor.
Lie
down
on
your
back
and
keep
your
right
leg
straight
out
in
front
of
you
and
bend
your
left
leg
with
arms
placed
by
your
side.
●
Slowly,
raise
your
right
leg
up
until
it
reaches
the
same
height
of
your
left
leg.
●
Then
slowly
lower
the
leg.
●
Repeat
this
for
10
reps
and
do
the
same
with
your
left
leg.
Image ref:sportsinjuryclinic, forcier fitness
6. Donkey kicks
Donkey kick exercise, also known as quadruped hip extensions and bent-leg kickbacks, is the best exercise to work your gluteal muscles, a group of three muscles which is located in the buttocks. Donkey kicks tone, tightens and strengthens the gluteus, which gives you firmer buttocks. This exercise targets the gluteus maximus, the largest and strongest of all the three gluteal muscles.
How to do:
●
Place
a
mat
on
your
floor.
Get
down
on
your
palms
and
knees
such
that
your
hands
are
under
your
shoulders
and
knees
are
directly
under
your
hips.
Keep
your
neck
and
spine
in
a
neutral
position.
●
Squeeze
your
buttock
and
slowly
lift
your
left
leg
up
towards
the
ceiling
while
keeping
your
knee
bent
and
foot
pointed
out.
●
Return
to
the
normal
position.
●
Repeat
this
exercise
12
times
on
one
side
and
then
switch
your
legs
and
do
the
same.
Tip: While lifting your leg up don't arch your lower back. Keep your lower back straight and focus on your gluteus.
Image ref:Youtube
Lifestyle Changes For Reducing Thigh Fat
A combination of diet and exercise is necessary if you are looking forward to lose body fat, including thigh fat. Here are some lifestyle changes you should incorporate into your daily routine along with these exercises.
●
Includeprotein-rich
foodsinto
your
diet
such
as
eggs,
legumes,
fish,
nuts,
dairy
products,
lean
meat
and
poultry.
●
Eat
foods
rich
in
healthy
fats
like
nuts
and
seeds,
olives
and
olive
oil,
avocados
etc.
●
Have
a
variety
of
differentcoloured
fruits
and
vegetables.
●
Get
a
good
night's
rest.
●
Avoid
stress.
●
Limit
alcohol
consumption.
●
Avoid
smoking.
Common FAQs
Q. Do squats reduce thigh fat?
A. Yes, squats help reduce thigh fat.
Q. Does running burn thigh fat?
A. Running is a great exercise for weight loss. It burns calories and helps reduce body fat. It tones the legs and buttock, thereby giving a more defined shape to your buttocks and thighs.
Q. What exercises get rid of thigh fat?
A. Wide squats, donkey kicks, side leg raise, front leg raise are some of the exercises that can help get rid of thigh fat.
Q. Which foods should I eat to reduce thigh fat?
A. Eat fruits and vegetables, whole grains, protein-rich foods and healthy oils such as olive oil and nut oils.
Q. What should I avoid to lose thigh fat?
A. Avoid unhealthy foods such as French fries, sugary drinks, white bread, pastries, cookies, ice cream and candy bars.
Q. Can you lose thigh fat only with exercise?
A. No, exercises alone will not help; a healthy nutritious diet combined with exercise will help in reducing fat in your thighs.
Q. How long will it take to lose thigh fat?
A. It depends on genetic factor, metabolic rate, hormones and lifestyle of the person.
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