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4 Easy And Efficient Exercises To Lose Thigh Fat


Thigh fat develops according to your weight gain. The more you grow, the more you weigh, and the more fat there is in your thigh. Many girls, ladies, and women have been working on how to lose thigh fat in their bodies.

Many people love to look fit and attractive with firm thighs. Hence, they seek how to lose thigh fat and tone their thighs.

You must have come across tedious exercises that probably turned off the desire for a beautiful thigh in you. Don’t worry; you are in the right place.

I’ll carefully walk you through simple exercises through which you can burn stubborn thigh fat and have the thigh you desire.

The 4 Exercises To Lose Thigh Fat


1. Indoor cycling class

Indoor cycling also called studio cycling or spinning, is a low-impact exercise that could tone the thigh and slightly bulks them. It is a high-intensity exercise on a stationary bike that combines cardio and endurance. A 45-minute session of spinning is sufficient to crunch those thigh calories.

Generally, In a single 45 minutes session of indoor cycling, you’ll lose approximately 400 to 600 calories. Indoor cycling focuses most of the action on your thigh but helps slim the body too.

Consistent spinning or indoor cycling makes your thigh look more attractive and firmer. It is a fantastic and energizing exercise that will leave you sweaty, pumped, and filled with endorphins.

Still, on how to lose thigh fat through spinning, stick to a couple of cycling classes each week using a low resistance level. Twenty minutes of cardio three times a week is enough to achieve a slim and firm thigh.

Also read: Dealing With Pelvic Pain During Pregnancy

You will lose a massive amount of thigh fat as you cycle through different speeds, resistance, and interval training—this includes the fat in your thigh. An efficient spinning class ranges from 30 minutes to 75 minutes daily.

A spinning session starts with a steady warm-up to get your limbs moving and your blood pumping with music to keep you concentrated and sped up. In a cycling class, you’ll have your instructor coach you throughout the session. 

Indoor cycling is an easy exercise to adopt. Just sit on a stationary bike with your feet strapped onto the pedals and spin your legs.

The music that accompanies your spinning session aids your cycling process greatly. It gets you immersed in the exercise.

Losing thigh fat is not all. You should know how to set your spin bike.

How To Set Up Your Spin Bike

Adjust the saddle so that it levels up against your hips. Set your feet on the pedal and clip them in. Adjust the seat height if your legs don’t level up to the correct length.

You can set the handlebars as you wish, but having them far away will make you hunch your back during the session.

 2. Use a flight of stairs

Climbing stairs is one of the most effective ways to lose thigh fat and modify your thighs more attractively. Significantly, stairs help us to tone the butt, thighs, and calves and lose inches from those love handles and belly fat.

Climbing stairs is an exercise that builds great abs and strengthens the lower body.

Everyone and anyone, regardless of fitness level, can exercise through stairs. Its massive effect also includes strengthening the bone. It’s one of the best options for those with limited time to exercise. A 25 to 39 minutes per day routine will answer your quest of how to lose the thigh fats you want to rid of. 

You could customize this exercise with other exercises, like skipping.

Stair-climbing is easy to adopt and progressive. Stair climbing is not the same as running down the stairs (you should never run down the stairs). Just climb up safely. Run up the stairs carefully and confidently. Take a break when needed.

Running burns 295 calories per 30 minutes and 590 calories per hour in a 154-pound person.

Running exercises coupled with climbing stairs amps up the use of fat muscles.

As an alternative to stairs, you could walk up and down a hill to tone your thigh. You could add intense variables, such as speed on a hill or stairs, to your walk to maximize fat burn. 

Stairs climbing is a super effective cardio exercise that builds your thigh muscles alongside perfecting how to reduce thigh fat. Another benefit of stair climbing is that it regulates your heartbeat.

Climbing stairs requires more energy than other physical activities (about 8 to 11 kilocalories per minute). It means that climbing stairs daily is a golden alternative to other exercises if you barely have time to exercise. 

You could lose at least 6 lbs of fat when you climb two flights of stairs daily in a year. Try climbing stairs as a form of exercise and start coaching people on how to lose thigh fat.

3. Beach-walk

Fitness walking is sure to lose thigh fat. Fitness walking is diverse and could be done anywhere: from your office to the car park, your house to the garage, a casual road walk, and on a beach, among others.

Beach walk is proven to tone the legs and reduce thigh fat if done regularly.

How? The extra tension of walking through the sand tones and firms the thigh.

Generally, walking is an effective exercise to burn fat on the thigh. Walking on a field of sand is much more efficient. Beaches are known to be surrounded by water and filled with sand at the shores. If you’ve ever got to walk on the sands of a beach, you notice that it requires some effort to raise your legs as you proceed.

That effort you put in as you dig your legs in and out of the sand is an exercise. When you constantly walk on beach sands, you’ll see your thighs slim down and tone up.

According to certified trainer Armen Ghazarians, the extra tension of walking on the sand will help tone and firm your thigh muscles. Beach walking is an advantage for people who live near a beach.

For a start, you could walk in the sand for 20 minutes daily. As you get familiar with it, you can increase your workout duration at the beach. Walking on the sands of a beach makes your thigh firm and strong. A Beach walk improves your quest for how to lose thigh fat.

4. Adopt an aerobics sport

Aerobics is a physical exercise that involves stretching your muscles through rigorous and efficient activities. Aerobics training is also moderate-intensity training. In every aerobic exercise, your body burns fat and glycogen for fuel. 

Aerobics is significant for reducing high blood pressure and cholesterol. Aerobic exercises also improve the immune system. As regards how to lose thigh fat, aerobic exercises such as jump squats and side lunges are some of the most efficient.

Overall, side lunges improve your body balance and coordination. It reduces your thigh and body fat, giving your body a beautiful fit. Side lunges work through your glutes, hamstrings, and thigh adductors to reduce fats and keep your thighs in shape.

A jump squat is essentially a low squat with your legs spread apart to a medium degree, butts pushed out, and hands placed at the top back of your neck. In this position, jump up as high as you can jump, and land safely. 

Also read: 10 Simple Exercises To Build Hip Muscles As A Woman

If you’re a Nigerian and are familiar with a certain corporal punishment in school, frog jumping, then you should understand jump squats.

Jump squats build your calves, hamstrings, quadriceps, and glutes. This exercise is helpful because you burn 50 to 70 calories for one kg of muscle gain in a squat session.

Losing thigh fat with this exercise is straightforward. Much more if you aim to lose body fat in general, jump squats are your go-to.

Frequently Asked Questions

What causes thigh fat?

1. Much fat and calories in the body
2. Less or no exercise routines
3. Age
4. Weight

What burns the most thigh fat?

1. Walking on the sands of a beach
2. Taking  enough water
3. Eating foods that contain less fat and calories
4. Eating food and fruits rich in electrolytes
5. Jump squats
6. Side lunge

How can I lose my thigh fat in a week?

1. Maintain a rigorous exercise routine
2. Cut down on fat and calories
3. Increase your electrolytes intake

Conclusion on How To Lose Thigh Fat

Leg fat comprises different types of fat cells, like subcutaneous fat.

Subcutaneous fat is the fat stored underneath the skin. It is the stored energy in the skin. The quantity of subcutaneous fat in your body depends on your lifestyle, physical activities, and genetics.

Subcutaneous fat naturally occurs in everyone. You’re more likely to have more of it if you are sedentary, consume more calories than you burn, exercise less, are diabetic, have little muscle mass, or are insulin resistant.

You may ask; how does thigh fat develop? How does the thigh accumulate more fat than some parts of the body?

The fat that accumulates around your thigh is more than the fat that accumulates around your tummy because, generally, it is pretty challenging to lose those fats on the thigh.

Fat distribution in the body is never the same. For instance, the thigh gets more fat than the back does. Also, the more you grow, the more fat accumulation in your body and the more fat distribution to the thigh.

How to lose thigh fat is losing weight through exercises and eating healthier foods.

Constant exercises help to keep the body fit and reduce fat accumulation in parts of the body.

Listed above are the most efficient thigh fat loss exercises. They are less time-consuming, easily adaptable, and efficient.

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