5 Best Thigh Fat Reduction Exercises at Home

thigh fat losing exercises

Having a beautiful and slim body is every woman’s dream. But an unhealthy lifestyle makes fat accumulate in certain body parts, one of which is the thigh. Yes, big and fatty thighs are one of the many complaints from many women. You might be the one that has these fat problems. Although it’s not easy to get rid of thigh fat, there are actually some exercises for toning and strengthening the thighs. Some of them use a hip adduction machine or ankle weight. But if you want something easier to do at home, consider this thigh fat reduction exercises as your choice.

There are some of the best movements you can do to reduce thigh fat. But to get maximum results, you must combine it with a healthy diet. Therefore, besides giving you the best exercise, I will also give you simple tips to get rid of thigh fat quickly. So if you want to get lean, tight, and strong thighs, consider this exercise to make you jump higher.

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#1 Exercises for Thigh Fat Reduction Using Squat.

A squat is the king of leg training even though it looks simple. This is the most effective strength training to strengthen your legs and can miraculously reduce stubborn thigh fat. Squat helps you burn fat very quickly while building your leg muscles at the same time.

fast thigh reducing exercises

How to: Stand upright with feet slightly wider than shoulder-width. Extend your hands forward for balance with a straight forward look. With your back straight, lower your hips slowly until your thighs are parallel to the floor. Then press the heel slightly to return to the starting position. Perform this exercise in 3 sets with 10 to 12 reps.

#2 Thigh Fat Loss Exercises Using Forward Lunges.

No less great than squat exercise, forward lunges are also effective for strengthening and easily burning your thigh fat.

thigh fat loss exercise at home

How to: Stand upright with your feet together. Then step your right foot forward until your knees bent 90 degrees (thighs parallel to the floor) until your left knee is almost touching the floor. Pull back to the starting position and repeat the movement with the other leg. Complete in 3 sets with 10 to 12 reps.

#3 Thigh Fat Reducing Exercises Using Jumping Jacks.

One of the cardiovascular exercises involving the whole body. Very effective for burning calories significantly at high speeds. Also, this is an endurance exercise that is beneficial for your stamina by strengthening your core, arms, calves, and inner thighs.

jumping jacks exercises

How to: Stand with your feet together, and your arms relaxed at your sides. Start jumping by separating the two legs quickly while bringing your hands over your head. Then jump again while closing your legs together and lowering your arms to the starting position. Do this exercise 3 sets for 10 to 12 repetitions.

#4 Thigh Fat Losing Exercises With Running.

I’m sure you already know that running is one of the most effective cardio exercises for weight loss. Running is considered the most suitable exercise if you want to lose overall fat. They increase heart rate and provide oxygen supply throughout the body to develop your stamina. Naturally, this will burn calories very quickly. So if you want to improve cardiovascular health and tighten your thighs, run now!

running for weight loss

For beginners, start with slow walking or jogging like this. When you are comfortable, increase the intensity by running regularly.

#5 Thigh Fat Reduction Exercises Using Side Shuffle Switch.

This exercise is very fast and will force your thigh muscles to work. So this is the perfect way to get rid of thigh fat.

legs fat reduce exercise

How to: Stand again with your feet together with your arms at your sides. Shuffle your feet quickly to take three steps to the right (right, left and right feet). Then stop while raising your left knee at waist level and swing your right hand forward. Lower your left leg and then shuffle your movement to the left side quickly (left, right, and left foot). Then finish by lifting your right knee and swing your left hand forward.

To keep your rhythmic movements steady, try counting 1, 2, 3 on each side. Repeat as much as you can with fast movements.

Read more: Top 3 Mommy Belly Workouts to Rebuild Your Shape

Tips for a Thigh Fat Loss Diet Plan.

If previously you often forget about breakfast, you should leave the habit. To get lean thighs and lose fat, try not to skip your first meal in the morning because they are useful for boosting your metabolism. Also, stop eating foods that contain sugar and refined carbohydrates. Replace them with healthy foods that are rich in nutrients and fiber. That will help you get enough energy to exercise and do anything on that day. Also, don’t underestimate junk food, soft drinks, or alcohol because they can really make your health worse. For more complete tips on losing weight overall, please read here.


After you do the exercise as above and improve your eating habits, it takes several weeks or months to see some results that will be seen around your thighs and your entire body. So be patient, think realistically to achieve goals, and don’t lose focus. Enjoy your fitness journey, and try to stay in this regime. After reading this guide, it shouldn’t be difficult for you to lose fat without a gym membership. So what are you waiting for? Let’s go on exercise!

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