Fitness

Ways to Reduce Thigh Fat in 7 Days at Home

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We all love slim and toned thighs until we look at ours. Yes, we often tend to overlook the fat deposited in our thighs, until it becomes alarming. You must have seen many workouts related to belly-fat, love handles and back fat. But do you know that to get slim and toned thighs you need to do high-intensity workout? We at Trabeauli, have brought to you ways to reduce thigh fat.

Remember, slim and toned thighs are not the result of a one-day workout. You need to be consistent and disciplined to burn the thigh fat. Combining exercise, with some dietary and lifestyle change will give you sooner result.

Check out the blog to know about the ways to get rid of thigh fat–

11 Exercises to Reduce Thigh Fat

1. Leg Up-

If in this pandemic, you do not feel like going to gym. Then you can workout at home according to your comfort zone. Leg up exercise helps to create strain in the lower part of body and shed fat from it.

How to do:

  • Lie down on floor, relaxing and facing the ceiling.
  • Inhale and lift your body and legs up, so that it forms 30-degree angle.
  • Your hands trying to touch your feet.
  • Stay in the position for 5 seconds
  • Bring your legs down slowly.
  • Repeat the Leg-Up exercise 10 times.

2. Leg Stretch-

Another amazing exercise, that helps in reducing the thigh fat. Leg stretch is also beneficial for your back pain and to increase the blood circulation.

How to perform:

  • Sit upright with your legs straight and in front.
  • Now, your left leg to be stretched in inclined position
  • And bend the right leg so that is touches the thigh of left leg.
  • Inhale and bend to touch the toes of your left leg with hands
  • Try to touch your head with knee.
  • Stay in the position for 5-10 seconds
  • Do the same for other side.
  • Repeat it 10 times.

3. Air Cycling-

If you use to go to school via cycling, you may not remember having those stubborn thigh fats. Yes, because cycling is a very good exercise. It helps to reduce the thigh fat. Do cycling 5 times on each side. Air cycling is also good for pelvis and knee joints.

How to perform:

  • Lie on your back and look at the ceiling.
  • Lift your legs at 90 degree from the floor.
  • Start moving your legs as if you are cycling.
  • Do it for 1 minute, then slowly put down your legs.
  • Repeat it for 5 minutes.

4. Lunges-

We all know how effective Lunges are for leg workout. The best way to get rid of stubborn thigh fat is to do Lunges daily. They also take care of gluteal muscles and help to shed some butt fat also.

How to perform:

  • Stand straight with your legs apart.
  • Hold weight in both your hands.
  • Bring right leg forward and make a 90 degree angel
  • Left leg to be straight in proposing position.
  • Do this for 10 times daily.

5. Table Top Cross Over-

Table Top position challenges the abdominus muscle; It helps to build strength and stability to your back and abs. A perfect exercise to lose both outer and inner thigh fat.

How to perform:

  • Lie down on your back and your face to the ceiling
  • Lift your body up with your legs bent and other weight supported by your hands
  • Lift your right leg up and try to touch the right toe with your left hand.
  • Do it same with other leg
  • Repeat it for 20 times.

6. Scissor Kick-

Scissor kick not only helps to tone your muscle, it also removes your belly fat. It works on your core muscles, glutes, adductors and quads. This exercise is one way to reduce your thigh fat and buttock muscles.

How to perform:

  • Lie straight on the ground. Your hands supporting your head.
  • Lift your legs up slowly at 30-degree angel
  • Move your legs up and down slowly while keeping them straight
  • Do it for 15 times on each leg.

7. Squat-

Squat is the exercise to tone and build up your muscles. If you start performing squats before your thighs have lost the weight, it may result in increasing of the thigh.

How to perform:

  • Stand with your legs shoulder-width apart.
  • Keep your body straight
  • To make the workout better, keep some weight in both your hands.
  • Slowly bring down your legs, as if you are in a sitting position.
  • Hold the position for 5-10 seconds
  • Repeat it for 5-10 times.

8. Back Kick-

Back Kick also called as Donkey Kick, is an effective exercise to lose thigh fat and to also tone the muscles.

How to perform:

  • Get down on all fours, with elbow and knees making 90-degree angle.
  • Look towards the floor and bring your one leg up in the air.
  • Kick high, so that the thigh is parallel to the floor and is making 90-degree angle.
  • Hold the pose for few seconds.
  • Repeat it for 15 minutes.

9. Standing Forward Bend-

This exercise works on your quads, glutes and hamstrings. It also helps to burn the stubborn thigh fat.

How to perform:

  • Stand straight on ground with your feet together.
  • Your hands straight above your head.
  • Exhale and bring the hands to touch your toes
  • Try to touch your head to the knee
  • Hold the position for few seconds
  • Slowly come back to the starting position.

10. Frog Jumps-

Just as the name suggests, Frog jumps means moving forward just like the way frog would do. This exercise not only helps to burn the calories, but also tone up the thigh muscles. Doing this exercise regularly will help to get tight, sculpted and slim thighs.

How to perform:

  • Stand with your legs shoulder-width apart.
  • Go down in a squat position, keeping your core tight.
  • Get up, and jump forward in squatting position.

11. Jogging-

If you cannot go outside for jogging, you can also try on the spot jogging. Jogging is one of the best cardio workouts to lose the thigh fat in just 7 days. It is considered as the full- body workout which keeps your heart healthy and also tightens up the thigh muscles.

How to perform:

  • First begin with brisk walking.
  • Slowly increase the pace and start jogging
  • Jog at least for 10 minutes and then take a one minute break.

Bonus Tips to Reduce Thigh Fat

Apart from exercises, you also should take care of some other factors such as-

  • Check your calorie intake and reduce the calorie consumption accordingly.
  • Consume more of healthy proteins such as eggs, pulses and legumes.
  • You do not need to avoid the fat, just need to control the amount of consumption of fat.
  • Eat more of fruits and vegetables, which are rich in fiber, low in calories and also fulfil water requirement.
  • Go for hiking, biking or traveling, it helps to tone the muscles.
  • Managing stress is also important; stress increases the cortisol level which stimulates hunger hormones.

So, these are some of the ways through which you can reduce your thigh fat. Always remember shedding fat takes time, you need to consistent and follow the above methods for faster results.

What do you do to shed the excess thigh fat?

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Author

I am Arpita Dubey. I have done my MBA in marketing and international business. Later, I always wanted to try something of my own, where I have the flexibility to work and also the work interests me. That is when I started writing Content, I like to research and write content which is helpful for readers and also engages them. A mommy of a daughter, I took up the content writing as my full time job and I am loving it.

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