Losing weight is a difficult process, as we all know. But, this may be the easiest way to get rid of that thigh fat that’s annoying almost everybody. Most of the unnecessary fat goes to the hips and thighs, and makes the body figure unattractive.
So let’s start with the exercises:
Stand upright with feet slightly apart and flex your abs. Step forward with your right leg, while you keep your torso straight. Then bend your right knee to form a 90 degree angle. Push your left knee toward the floor, but don’t touch it. Push the left leg up to get back in the starting position. 2 sets of 20 reps, 10 on each leg.
- Side Lunges
Stand with feet and knees together, hands on the hips. Now, take a big step to the left, and bend your left knee at the end. Keep your right leg straight. Now push yourself back with your left leg to get back to the starting position, and do the same thing on the opposite side. 2 sets of 10-15 reps, on each leg.
Stand straight, feet about shoulder-width apart. Now, place your arms straight in front of you, and start lowering your butt toward toward the floor. Make sure your knees don’t go in front of the toes, and then get back to the standing position. 2 sets of 15-20 reps.
- Frog Squats
Spread your feet beyond shoulder-width apart. Now, place your hands in front of your body at arm’s length. Start the exercise by pushing your hips back, while bending your knees into a squat. Make sure you don’t let your knees go forward. Inhale while you squat down until your thighs are parallel to the floor. Exhale while pushing yourself back to the starting position.
- Jump Squats
Stand with feet at shoulder-width apart. Start by going down and doing a regular squat. When you get down, engage your core and jump up explosively. Land safely, and lower your body back into the squat position to finish one rep. Land as quietly as possible, to avoid any kind of injury. Do 2 sets of 10 reps.
If you had any kind of knee injury try this modifications: Modify Squats After A Knee Injury.
- Wall Sits
Stand with your back against a wall and place your feet about 10 inches in front of you. Now, bend your knees and slide your back down to get your knees at 90-degree angle. Start by holding in this position for 30 seconds, and when you think you’re ready get up to 60 seconds.
- Jumping Jacks
Stands with your feet together and knees slightly bent. Draw your navel in, and jump while you raise your arms over the head. While landing, separate your feet to the sides. Avoid locking your feet out, jump again and get back to the starting position by lowering your arms and bringing your feet back together. Do 10-15 reps.
- Leg Drops
Lie down on your back. keep your palms on the floor and relax. Lift both of your legs to about 45-degree angle from the ground. Hold for about five seconds and slowly bring the legs down to the floor. Do 10 reps.
- Single-Leg Circles
Lie on a mat, arms by your sides or on your hips. Raise one leg toward the ceiling, and rotate slowly and slightly outward. Move the whole leg, but keep your hips still. After you finish five circles outward, do the same five times inward. Switch legs and repeat with the opposite leg.
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