Thick thighs save lives
Why not? Thick thighs are good, even for your health. Studies show that thick thighs can help reduce the chances of diseases like diabetes.
But, excessively thick thighs can be problematic too, meaning, the rashes, inner thigh skin burn and irritation, increased cellulite, and lose, flabby thighs.
Not that isn’t what “thick thighs” is all about, it is simply thick, toned, and fit thighs. And slim thighs do not mean chicken legs!
If you want to get rid of that extra stubborn thigh fat, we are here with 10 exercises to help you achieve your (T)HIGH goal.
How To Lose Upper Thigh Fat: Best Exercises
Squats:
Stand with your feet shoulder-width apart, engage your core, and lower your body as if you’re sitting back in a chair. Keep your chest lifted and your weight in your heels as you lower down, then push through your heels to return to the starting position.
- 3 sets of 12-15 reps
Lunges:
Start by standing with your feet together, then step forward with one foot and lower your body until both knees are bent at a 90-degree angle. Keep your front knee aligned with your ankle and your back knee hovering just above the ground. Push through your front heel to return to the starting position, then repeat on the other side.
- 3 sets of 10-12 reps per leg
Step-Ups:
Find a sturdy bench or step and place one foot on top of it. Press through your heel to lift your body onto the step, then lower back down with control. Alternate legs with each repetition.
- 3 sets of 12-15 reps per leg
Leg Press:
Sit in the leg press machine with your back flat against the pad and your feet shoulder-width apart on the platform. Push through your heels to extend your legs and press the platform away from your body, then lower it back down with control.
- 3 sets of 10-12 reps
Outer Thigh Lifts:
Lie on your side with your bottom arm extended for support and your top hand resting on the floor in front of you. Lift your top leg towards the ceiling, keeping it straight and engaging the outer thigh muscles. Lower it back down with control.
- 3 sets of 12-15 reps per leg
How To Lose Inner Thigh Fat With Exercise
Inner Thigh Lifts:
Lie on your side with your bottom leg bent for stability and your top leg straight. Lift your top leg towards the ceiling, engaging the inner thigh muscles, then lower it back down with control.- 3 sets of 12-15 reps per leg
Side Lunges:
Start by standing with your feet together, then step out to the side with one leg and lower your body until both knees are bent at a 90-degree angle. Keep your chest lifted and your weight in your heels as you lower down, then push through your heel to return to the starting position. Repeat on the other side.- 3 sets of 10-12 reps per leg
Inner Thigh Squeezes:
Inner thigh squeezes are a simple yet effective exercise for targeting the inner thigh muscles. To perform inner thigh squeezes, lie on your back with your knees bent and feet flat on the floor. Place a soft ball or pillow between your knees and squeeze it together, engaging the inner thigh muscles. Hold for a few seconds, then release.- 3 sets of 15-20 reps
Plie Squats:
Stand with your feet wider than shoulder-width apart, toes turned out at a 45-degree angle. Lower your body down into a squat position, keeping your knees aligned with your toes and your chest lifted. Press through your heels to return to the starting position.- 3 sets of 12-15 reps
Inner Thigh Leg Press:
Sit in the leg press machine with your back flat against the pad and your feet positioned on the platform hip-width apart. Press the platform away from your body using the inner thigh muscles, then return to the starting position with control.- 3 sets of 10-12 reps
If you also have outer thigh fat or saddlebag fat, check out the best exercises for saddlebags.
Lose Thigh Fat With Simple Diet
Focus on Whole Foods:
When aiming to lose thigh fat, prioritise whole, nutrient-dense foods that provide essential vitamins, minerals, and antioxidants. Fill your plate with plenty of fruits, vegetables, lean proteins, whole grains, and healthy fats.
Limit Processed Foods and Sugary Snacks:
Avoid or limit foods such as sugary drinks, candies, baked goods, fried foods, and processed snacks. Instead, opt for healthier alternatives such as fresh fruit, nuts, seeds, and homemade snacks.
Control Portion Sizes:
Healthy food can also contribute to weight gain if consumed in excess. So use smaller plates and bowls, eat slowly, and listen to your body’s hunger and fullness cues.
Incorporate Lean Protein:
Opt for protein-rich foods such as chicken, turkey, fish, tofu, eggs, legumes,protein shakes and low-fat dairy products.
Monitor Your Intake of Refined Carbohydrates:
Refined carbohydrates, such as white bread or sourdough bread, pasta, rice, and pastries, can cause spikes in blood sugar levels and lead to increased fat storage, particularly in the thighs and abdominal area. Instead, choose complex carbohydrates such as whole grains, quinoa, brown rice, and sweet potatoes.
Lifestyle Changes To Help Reduce Thigh Fat
Increase Overall Physical Activity:
One of the most effective ways to reduce thigh fat is to increase your overall level of physical activity. Do activities like walking, jogging, cycling, swimming, or dancing daily routine to boost your calorie burn and To achieve noticeable fat loss, consistency is key. Stick to your routine and stay dedicated to see results.
30 minutes of moderate-intensity exercise most days of the week.
Strength Training:
Strength training exercises not only help build lean muscle mass but also boost your metabolism and promote fat loss, including in the thighs. Do strength training at least two to three times per week, focusing on exercises that target the muscles of the lower body, such as squats, lunges, leg presses, and deadlifts.
Prioritize Sleep and Stress Management:
Getting an adequate amount of sleep each night is essential for overall health and well-being, including weight management. Sleep for 7-9 hours per night to support optimal hormone function, metabolism, and recovery.
Stress management techniques such as meditation, deep breathing exercises, yoga, or tai chi can also help reduce cortisol levels and prevent stress-related weight gain.
Conclusion
And most importantly, do not forget that leg exercises take time to show results, but will see that several supplements and companies try to sell the idea of faster results. Don’t fall for them … they may show the results but come with added side effects.
And that’s what they say… slow and steady wins the race, right !
Hope this helps!
