Let’s start with the bad news. I don’t want to sugarcoat things, and I want, to be honest with you. Losing thigh fat is the hardest thing to do, even harder than burning off belly fat.
The reason is simple, most of us sit during the day, at the office, at home, and sitting is one of the main reasons why fat is absorbed in the thigh area.
Now, for the good news.
No matter how much thigh fat you have, there is a way how to lose thigh fat, and you can accomplish all that without even heading to the gym. I have several exercises for you that can help you achieve your goal. Let’s start!
Kick up the Cardio
Before we go to the exercises for how to lose thigh fat, I must mention that this is a process and one that requires not only strength exercise but also some cardio.
When I am thinking of cardio, I like biking, running, jumping rope or walking.
You need five sessions of 40 minutes of cardio per week to be able to lose thigh fat. I know that looks like an awful lot, but don’t worry, you can get there. For example, walk to work, and you are set.
In order to lose thigh fat, you need to work your thigh area muscles.
The best way to do that is by hiking to some hills. If you don’t have hills you can hike in your city area, you can pump up the treadmill’s incline and you’ll be set.
Now, for the exercise for how to lose thigh fat.
I said that all of the exercises on the list can be done at the convenience of your home, and I meant it.
For this exercise, for example, all you need is a chair and a pillow.
Sit on your chair, but look for a chair without wheels.
Rest your feet on the floor, and position your knees at 90 degrees angle.
Last, place a pillow between your thighs, and as you exhale, squeeze the pillow and hold for one minute.
Breathe normally while you are squeezing the pillow.
Another exercise you can do at your home on a chair, this one works your outer thighs. As with the previous exercise, sit on a chair and rest your feet on the floor with knees at 90 degrees angle.
For this exercise, you need to place your palms on the outside of the knees.
Push your knees outwards against your palms. Make sure to keep your arms and palms stationary while pushing knees.
In the same time, use your hands to press inward, in a way preventing your thighs from pushing outward.
The purpose of the exercise is to push your thighs from both sides, using knees to push outward, and hands to push inward.
Once you start pushing, hold for one minute while breathing normally.
The bread and butter for thigh fat and perfect legs, squat has so many variations. The basic idea, however, is the same.
Hold your legs shoulder-width apart, and lower your butt down to the point your thighs are parallel with the ground.
Now, some of the many mistakes beginners make are they are trying to go way down low with their bum. You do not have to go that far.
Another common mistake is they are letting their knees come in front of their feet. The goal is to form an angle of 90 degrees at your knees, and they must be in the same line with your lower part of your legs.
Once you master the basic squat, you can widen your legs, or put some dumbbells in your hands for more pressure, or even place an exercise ball against the wall.
Another bread and butter exercise, lunges are also simple at first glance, but many people make mistakes. One of the common mistakes people do with lunges is the same as with squats, their knees surpass their feet. You can lunge forward or backward.
The principle is the same. Make sure to hold dumbbells in each hand for more pressure. Lunge forward with one leg, with the opposite knee about an inch above the ground. Come back, and do a lunge with the other leg.
Going back to your chair and chair exercise for how to lose thigh fat, this is a very simple one.
Just sit on your chair, and rest your feet on the floor with your knees at 90 degrees.
Put your hands on the sides of the chair, and as you exhale, lift and extend one leg.
Hold it in the air for 30 seconds and breathe normally. Inhale, and lower the leg.
Repeat few times with each leg.
Everything is same as with the previous exercise. You are sitting on a chair. Now, rest your palms at the sides of the chair, and exhale. While exhaling, lift your hips and let your palms (positioned on the chair at your sides) and feet support your body weight.
Once your body resembles the shape of a bridge, stop lifting and hold the position for 30 seconds while breathing normally.