TOP 6 EXERCISES TO REDUCE THIGH FAT

EXERCISES TO REDUCE THIGH FAT
TOP 7 EXERCISES TO REDUCE THIGH FAT

Regular exercise and a balanced diet helps keep you fit and fab. It tones your muscles and sharpens your body. One of the major challenges in this quest to fitness are the thighs.Thighs are made up of quadriceps muscles. The fat accumulated around it is very stubborn and hard to lose. However, this makes it an interesting and fun challenge.The following are the best thigh exercises to reduce thigh fat.

They have been proved to have effective results in toning and sculpting your thighs.Remember, your diet also plays an important role in this mission! Watch what you eat.Read our detailed guide on PALEO DIET FOR BEGINNERS

1.Full Squats

One of the best exercises to tone thigh muscles is the Squats. Squatting is the most fundamental movement of the human body. But years of neglect have made most of us forget the basics of squatting.

Apart from toning your thigh muscles, Squatting also helps improve hip and ankle mobility, spinal structure and stabilizes your knees.

HOW TO DO IT

STEP 1: Stand straight with your feet shoulder width apart.

STEP 2: Raise your arms straight in front of you, so they are parallel to the ground. This will help
balance your body.

STEP 3: Lower your body by bending your knees. Make sure your back is straight.

STEP 4: Hold this position for 10 counts while taking in deep breaths.

STEP 5: Slowly, controlling every movement, revert back to initial position.

STEP 6: Repeat steps as required

2.Leg Extension

The Leg Extension exercise targets the muscles on the front of your thigh, strengthening and toning it.

HOW TO DO IT

STEP 1: Lie on your back, on a flat surface.

STEP 2: Breathing in, Raise your legs to a 45-degree angle, making sure your knees are not bent.The ankles of your legs should be slightly touching each other.

STEP 3: Hold this position for 10 counts while taking in deep breaths.

STEP 4: Slowly, controlling every movement, revert back to initial position.

STEP 6: Repeat steps as required.

3.Hack-Squats

Hack Squat is an exercise used by many weightlifters to tone their lower body. The three main muscles targeted in this exercise is the quadriceps(thighs), hamstrings and glutes.

It is a staple exercise for bodybuilding.

EQUIPMENT REQUIRED: Barbell

HOW TO DO IT

STEP 1: Stand up straight holding a barbell behind you, palms facing backward. Make sure your arms are straight. Keep your feet shoulder width apart and face forward. This is the starting position.

STEP 2: Keeping your back straight, breathe in and squat till your upper thighs are parallel to the floor.

STEP 3: Squeeze your thighs, and balance on your heels while you return to the initial position.

STEP 4: Repeat exercise for recommended times.

4.Leg Press

The primary target of the Leg Press exercise is your quadriceps. This workout reduces the stress on your upper body while working on your leg muscles. It is also a good exercise to build better butts.


However, to build a better butt, this exercise is not sufficient. Read our detailed guide on 10 BEST EXERCISES TO BUILD A BETTER BUTT.

EQUIPMENT REQUIRED: Leg Press Machine

HOW TO DO IT

STEP 1: Lie down on the leg press machine and place your legs on the platform in front of you,with your feet shoulder width apart.

STEP 2: Lower the safety bars, holding the weights in place. Stretch your legs, controlling every movement till they are straight, pushing the platform up.

STEP 3: Breathe in and slowly bend your knees, till your legs are at a 90-degree angle. Make sure your heels are flat on the footplate.

STEP 4: Repeat steps are required, gradually increasing the reps

5.Side Squats

Side Squats is an excellent workout that targets the glutes, legs and core muscles while also focusing on the outer thighs.Apart from that, Side squats is also a cardiovascular exercise.

HOW TO DO IT

STEP 1: Stand straight with your feet hip-width apart

STEP 2: Lower yourself to the squat position. Make sure you keep your back straight and abs crunched in

STEP 3: Step wide on one side while in your squat position. Hold for less than a second and retrace your steps to initial position.

STEP 4: Lower yourself to a squat and this time step on the other side.

STEP 5: Repeat steps side to side as required

6.Back Kicks (make it full motion)

Back Curl is an excellent exercise that helps build a strong core. It increases stability and tones your thighs. They mainly target the glutes, but also focus on your hamstrings and hips.

There are many variations to this exercise depending on your level. Professionals can add weight to the exercise to make it more challenging. It can also be practiced while standing.

HOW TO DO IT

STEP 1: Place yourself on all fours. Ensure your back is straight, parallel to the ground and keep your face forward.

STEP 2: Breathing in, bend forward slightly, kicking your right leg outwards. Make sure your body is straight.

STEP 3: Return to initial position, and switch to your left leg this time.

STEP 4: Continue for 3-4 sets with 8-10 reps each.

THE BOTTOM LINE

A perfect balance of workout along with a healthy, balanced diet will help you burn calories faster and keep you fit. It is also important that you don’t stop working out midway.

Stopping exercise for a while will more or less take you back to square one. So push yourself harder and it will definitely be worth your time.

Good luck!
Stay fit and Stay healthy

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