12 Simple Exercises to Reduce Thigh Fat

Everyone is predisposed to carry body fat a little differently. Some of us are more pear-shaped, while others may be more top-heavy or have an athletic build. And while we think voluptuous thighs and hips are beautiful, we also know that sometimes your goal is to slim down in certain areas. Unfortunately, there’s a lot of misinformation out there about how to lose weight in specific places. If you want to lose thigh fat, you have to know something upfront: spot-reducing fat doesn’t work. In other words, you can’t just do a bunch of inner thigh exercises and expect that alone to give you the thighs you’ve always wanted.


You need to lose weight all over, making dietary and lifestyle changes and then tone up those slimmer thighs with targeted exercises. If you take our comprehensive approach, you’ll lose pounds all over AND tone your thighs to make them tighter and stronger. How does that sound? Here’s how to lose thigh fat the right way.

How To Lose Weight From Thighs

  1. Lunge
  2. Side Lunge
  3. Squats
  4. Jump Squats
  5. Froggy Squats
  6. Leg Up
  7. The Single-Leg Circle
  8. Air Cycling
  9. Aerobic Exercises
  10. Wall Sit
  11. Jump Rope
  12. Hip Bridges

1. Lunge:

This is a very effective exercise to get your thighs into great shape. Push into your heel and return to your starting position. This exercise is very effective for the thigh muscles. It elevates the heart rate and help to burn fat faster.

How to do:

  • Stand with your feet slightly apart and flex your abdominal muscles.
  • Step forward with your left leg, while your torso stays straight.
  • Bend your knee until it forms a 90-degree angle.

2. Side Lunge:

Lunges are a great thigh exercise, but the side lunge adds a little extra fuel to really target your inner thigh muscles.

How to do :

  • Stand with your feet about shoulder width apart.
  • Lower yourself as if you are going to sit down on a chair, until your thighs are parallel to the floor.
  • Return to the standing position. Repeat twice, 15 to 20 times.

3. Squats:

Squats are a great way to use your legs to tone up your thighs.

How to do:

  • Stand with your feet about shoulder width apart.
  • Lower yourself as if you are going to sit down on a chair, until your thighs are parallel to the floor.
  • Return to the standing position. Repeat twice, 15 to 20 times
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