We have compiled a list of exercises that can help you lose thigh fat while building lean muscle in this post. We have also talked about what you need to eat and how you should live in order to maintain a healthy weight. To get smaller thighs, you will need a three-pronged approach: targeted exercises, a good diet, and a healthier lifestyle. Scroll down to learn more!
1. Exercises To Get Slim Thighs At Home
Leg Up
This is one of the best thigh fat loss exercises. It will help you shed fat from the lower body.
Leg Stretch
This stretching exercise will ensure proper blood circulation.
Air Cycling
This is an effective way to reduce thigh fat and get thinner thighs fast. Do it 5 times on each side for 1 minute. Air cycling also takes care of your pelvic and knee joints.
Lunges
Lunges are the perfect workout for your inner thighs. Doing it 10 times every day can help you lose thigh fat in a week to some extent. They also take care of the gluteal muscles and help shed a few extra pounds from your buttocks. Trace The Alphabets
This is the perfect exercise to reduce thigh fat and get toned thighs at home.
Table Top Cross Over
This exercise will help you lose fat from your outer and inner thighs.
Scissor Kick
This will work your thighs and buttock muscles and tone them, reducing your thigh size.
Squat
Do this only when you have lost a good amount of fat from your thighs. This exercise helps to build muscles. Without losing the fat, if you build muscle, you may actually end up making your thighs look bigger.
Back Kick
This is a good exercise to get thin thighs easily at home. Here are some additional exercises you can do:
Cardiovascular exercises can be very effective in slimming your thighs. These include working out on cardio equipment like a stationary bike, treadmill, or elliptical trainer. Half an hour of cardio for at least five days a week helps in slimming down the lower body and maintaining healthy body weight.
Aerobic exercises help in burning fat on your inner thighs and the rest of the body as well. Certain exercises like stair climbing, brisk walking, running, and dancing increase the heart rate and work out your thigh muscles. Hence, make it a point to indulge in aerobic exercises for at least 45 minutes a day, five days a week.
2. Dietary Changes
A healthy diet plays a key role in toning down the entire body, including the thighs. You need to follow some basic guidelines:
Check On Your Calorie Intake
Reduce your calorie consumption to 1200-1500 calories based on age, sex, and physical activity. As a result, your body will start utilizing the extra fat as a source of fuel. Cut down on empty-calorie sources and replace them with healthy foods.
Eat Healthy Protein
Include lean meat, eggs, pulses, and legumes as sources of protein in your diet. Aim to include protein sources in all your meals as protein is not only a major nutrient to build up muscles, but it also promotes satiety and regulates hunger (1). Have protein snacks between meals to curb hunger pangs.
Healthy Fat
Dieting does not mean you need to avoid fat. Fat is one of the important macros that help maintain the elasticity of the skin and make it smooth and control your hunger. A study found that consuming a PUFA-rich diet for 7 days decreased fasting ghrelin levels and promoted satiety levels (2). Consume nuts and seeds mixed with one teaspoon of clarified butter to enhance the taste.
Have More Fruits And Vegetables
Fruits and vegetables are low in calories and natural sources of fiber, which provides bulk to stool and helps in curbing hunger pangs (3). A study showed that increasing vegetable intake can help in maintaining weight (4). Always consult with a doctor or nutritionist/dietitian before incorporating any changes in your lifestyle.
3. Turn Your Lifestyle Around
We tend to accumulate a lot of fat when we overwork our body or mind. Proper rest is highly recommended for women who want to lose thigh fat or weight in general. Less than 7 hours of sleep can make you gain weight (5). Managing stress is very important. If you cannot control stress, the cortisol levels increase, which, in turn, stimulates the hunger hormone (6). Combine the above-mentioned exercises with some deep breathing practices to manage stress. Playing any sport, at least thrice a week, will help you in many ways. It can be playing fetch with your dog or playing soccer with your toddler. The adrenaline and the good hormones will help you lose weight and keep your hunger pangs at bay. Try and take out time for hiking, biking, or traveling to places that you always wanted to. Hiking and biking will help tone your thigh muscles, and traveling will help you see places and people that will open up a new world to you.
Conclusion
Shedding stubborn fat takes time, and there is no short cut method to achieve it without surgery. Though diet and lifestyle factors play a role, if you are lethargic and do not exercise, you will not be able to achieve your goal. Focus on healthy practices. As you lose total body fat, your legs and thighs will automatically get toned up.
