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7 Best Exercises To Reduce Thigh Fat and Tone Up

Updated on: Feb 07, 2024
9 min Read
exercises to reduce thigh fat
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Does your favorite pair of jeans fit a bit tight lately? Are you concerned about thigh fat accumulation and wondering about the best way to lose fat on your thighs effectively and quickly?

#WorryNot! We will discuss the best workouts to lose thigh fat, including at-home exercises for inner thighs, to help you reduce thigh fat effectively.


Thigh fat is a type of subcutaneous fat that’s often stored around the inner thighs. A major cause of continuous fat storage in this area can be a sedentary lifestyle. So, if you’re searching for exercises to reduce thigh fat, keep reading for valuable insights.

Reducing inner thigh fats can be challenging, but with the right exercises to reduce thigh fat, it’s definitely achievable. By incorporating thigh fat exercises into your daily routine, you’ll not only reduce fat but also tone your thigh muscles.

To see the best results, combine these exercises to reduce thigh fat with a nutritious diet. For targeting this specific area, exercises like lunges and squats are some of the best ways to lose thigh fat, and they can be done right at home.

Top Exercises to Reduce Thigh Fat and Toning It Up

Fat deposited in the hip and thigh area causes major problems for most women, stagnating their daily routine. Here, exercises and physical activities can be effective.

However, it is important to keep certain factors in mind before you begin working out.

Firstly, you should know that spot reduction is a myth. You can only reduce overall fat with the help of exercise. Secondly, you need a proper combination of – exercises, a balanced diet, less stress, and better quality sleep to support any workout routine.

In addition, you also need to combine both aerobic and full-body strength training if you are trying to reduce thigh fat or tone the thighs. This is because these exercise routines are important for fat mobilisation, which results in toning and strengthening the thigh muscles.

So, if you’re wondering how to reduce fat from thighs and achieve a toned look, read on to discover the most effective exercises for your journey to leaner, stronger thighs. Here are some useful exercises that you can add to your workout routine to get the best results:

1) Sumo Squat

Sumo Squat exercise to reduce thigh fat

Did you know squats are called the king of exercises? Squat targets the hamstrings, glutes, and quadriceps muscles in the thighs. Squatting can be effective for toning your thighs, while strengthening the muscles in this part of the body.

Adding sumo squats to your workout routine will activate the muscles in your lower body such as the hamstrings, quadriceps, glutes, and lower back muscles.

However, if you are suffering from active lower back or knee pain, do not consider this workout without a consultation with your doctor. This exercise might lead to serious damage if you have such pain and health issues.

Steps to Perform Sumo Squats

So here is how you can perform sumo squats that will help in shaping your inner thighs:

Step 1

Stand by keeping your feet wide apart. Make sure that your legs are wider apart than your hips. Toes must be pointed towards a 45-degree angle.

Step 2

Bring your hands closer to your chest and hold them together. Stretch them in front together. At the same time, you must bend your knees and squat down.

Step 3

Push your hips back and keep your spine straight and your chest up.

Step 4

Hold this squat position and come up by squeezing your abs, inner thighs and glutes. While performing the above routine, ensure that your back is straight and the shoulder level is maintained.

Perform 2 sets of 10 to 12 reps each day for best results.

Benefits of Sumo Squats

  • Strengthens inner thighs.
  • Activates abductors in your inner thighs.
  • Helps in improving core strength.
  • Enhances movement, balance, and coordination in the body.

This is also an exercise relatively safer for people with pain affecting the knee cap.

2) Forward Lunges

Forward Lunges to reduce thigh fat

If you are trying to reduce thigh fat, make forward lunges your best friend. Just like the squat, you can perform this one anywhere! It will activate your hamstring, hip flexor, abductor, and gluteus muscles.

Steps to Perform Forward Lunges

Here is how you can get leaner thighs by performing this exercise:

Step 1

Stand on your feet. Keep them hip-width apart.

Step 2

Place your hands on the side of your hips and move your left foot forward.

Step 3

Lower the upper part of your body, creating a 90-degree angle between your left thigh and calf, and come to a kneeling position with one leg. While doing this, ensure your right leg is bending towards the ground.

Step 4

Stay in that position for around 2-3 seconds and rise. Repeat the above with your right leg forward around 12 times each in a set of 2.

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Benefits of Forward Lunges

  • Stabilises your thigh muscles.
  • Improves hip flexibility.
  • Provides better body balance.
  • Lightens up the glute muscles, thereby toning the butt.

3) Side Lunges

Side Lunges to reduce thigh fat

As compared to forward lunges, side lunges are easier to perform. It targets your side butts and is responsible for intricately training your hamstrings.

Steps to Perform Side Lunges

Follow these steps for performing side lunges and build those perfect thighs:

Step 1

Stand and keep your feet together. Toes must be placed forward. Clutch your hands together and stretch them in front of your chest at the same shoulder level.

Step 2

Place your right foot sideways and drop your hips down while bending down your right knee. Do not lift your heel.

Step 3

In the meantime, stretch your left leg by activating your groin. Ensure that your right knee does not move beyond your right toe.

Step 4

Push your right leg and stand up. Repeat this set 10-12 times in 2 sets.

Benefits of Side Lunges

  • Helps to develop stability and strength in the body.
  • Reduces both inner and outer thigh fat.
  • Helps in decreasing cellulite.
  • Improves overall mobility of the hip.
  • Can be performed by people with knee pain who might find the forward lunge challenging

4) Jumping Jacks

Jumping Jacks to reduce thigh fat

Did you know there were some wooden toys with strings shaped like people who used to splay their arms and legs when anyone pulled the string?

This is where jumping jack got its name! It is a fun exercise to reduce fat in the thighs. It is considered a full-body exercise and it releases stress as well.

Steps to Perform Jumping Jacks

Enjoy jumping jacks by following these steps:

Step 1

Stand straight on the ground and keep your feet shoulder-width apart from each other.

Step 2

Jump up and clap your hands above your head by stretching them wide out.

Step 3

Return to the land in the same position by keeping your arms on your side.

Step 4

Start slowly. Repeat the set with 10 repetitions per set if you are a beginner. If you are an expert, aim for 5 sets of 20 repetitions.

Benefits of Jumping Jacks

  • Helps in building leg strength.
  • Assists in increasing bone density.
  • Brings about improvement in body coordination and balance.
  • Tones up your muscles, thereby burning the fat in the thigh region.

5) Burpees

Burpees to reduce thigh fat

Performing burpees will help you engage your whole body. Thus, burpees are an effective exercise to reduce fat from the thighs as well.

Steps to Perform the Burpees

Feel the burn of burpees by following these steps:

Step 1

Stand on your feet and ensure they are shoulder and hip-width apart.

Step 2

Crouch down and keep your hands on the ground, between your legs. Switch into a push-up position by pushing your legs backwards.

Step 3

Push down your body and push yourself up. Hop forward towards your hands and come back to a crouch position.

Step 4

Jump up by stretching your hands overhead. Stand up on your feet to complete one repetition. If you are doing 1 set, opt for 10 to 15 repetitions. If you are an expert, you can push yourself up to 3 to 4 sets.

Benefits of Burpees

  • Burpees will tone your leg muscles.
  • It accelerates resistance and improves the mobility of the thighs.
  • Works on the glute muscles.
  • Engages and tones your hamstring and quad muscles.

6) Air Cycling

Air Cycling to reduce thigh fat

Cycling is good. What about air cycling? It is the BEST!

Air cycling is an effective exercise to thin your thighs and, thus, plays an important role in strengthening and toning the lower body muscles.

Steps to Perform Air Cycling

It is really fun to do air cycling. Here is how it goes.

Step 1

Lie back on the ground while facing the ceiling

Step 2

Lift your legs and place them 90 degrees parallel to the floor.

Step 3

Now, move your legs as if you were pedalling a cycle. Continue doing it for about a minute. Start forward cycling by moving your legs for 1 minute.

Step 4

Repeat this by moving your legs backwards in the same way for another minute. Repeat this set at least 5 times.

Benefits of Air Cycling

  • Strengthens your hamstrings, hip flexors and calf muscles.
  • Works on toning quadriceps muscles.
  • Reduces cellulite.
  • Legs are strengthened.

7) Side-lying Adduction

Side lying Adduction to reduce thigh fat

If you are a beginner, then one of the most effective exercises to reduce thigh fat and tone the inner thighs is side-lying adduction. It intricately engages your gluteus medius, thereby toning the thigh muscles.

Steps to Perform Side-lying Adduction

Here’s how you can perform this one and successfully shape your inner thighs:

Step 1

Lie down on the ground on one side.

Step 2

Bend your top leg and drop it forward. (You can provide support by placing a pillow).

Step 3

Extend your other leg, straighten it and then lift it up in the air. Keep your abdominal and hips engaged for 5 seconds.

Step 4

Repeat the same on the other side and do 15-20 repetitions of each. You can end by completing 2 sets of each.

Benefits of Side-lying Adduction

  • Strengthens the inner thigh muscles (Adductor Muscles), hamstrings and glutes muscles, thereby reducing fat because of calorie-burning
  • Stabilises the hips and pelvis
  • Builds strength in legs
  • Boosts body balance

So, what are you waiting for? Start implementing these strategies on how to reduce fat from thighs today, and you’ll be well on your way to achieving your fitness aspirations.


It is time to lose thigh fat and wear that old pair of shorts that you loved. Just manage a little time to do all these exercises and see the difference it makes!

While at it, also focus on indulging in a nutritionally balanced diet for better results. And supplement it with good-quality sleep and a minimum-stress way of living.

We know it’s no child’s play to lose that stubborn thigh fat, but #WorryNot. Fitterfly is here to help you. We are here to help you lose that stubborn weight issue. How? You may ask. Because you are just at the right place – Fitterfly.

At Fitterfly, our expert team of nutritionists, physiotherapists and psychologists are focused on transforming your health through their expertise. This happens through personalised one-on-one sessions, tailor-made diet & exercise plans and an in-depth analysis of your overall lifestyle, health and medical history.

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To learn more, speak to us or simply give us a missed call at 08046807733, and we will reach out to you.


This blog provides general information for educational and informational purposes only and shouldn't be seen as professional advice.

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Frequently Asked Questions

Does squats reduce thigh fat?

Squats are a beneficial exercise for strengthening and toning the muscles in the thighs, including the quadriceps and hamstrings. While squats help build muscle, they may not directly reduce thigh fat. To lose fat from the thighs, a combination of targeted exercises, cardiovascular workouts, and a balanced diet is recommended.

How to lose thigh fat in a week?

Losing thigh fat in just a week is an ambitious goal, and it's important to approach it realistically. Significant fat loss typically takes longer to achieve in a healthy and sustainable manner.

Can I spot reduce thigh fat with exercises?

No, spot reduction of fat in specific areas like thighs through exercise is a myth. Fat loss generally occurs throughout the body.

How often should I do thigh exercises?

Aim for strength training exercises 2-3 times a week, allowing rest days in between for muscle recovery.

Are there specific exercises that target inner thighs?

While you can't spot reduce, exercises like sumo squats and lunges can target and tone inner thigh muscles.

Can I reduce thigh fat without going to the gym?

Yes, you can do body-weight exercises at home, like squats, lunges, and leg lifts, to strengthen and tone your thigh muscles.

How long does it take to see results in thigh fat reduction?

It varies per individual, but with consistent exercise and diet, you might start noticing changes in 4-6 weeks. Provided you exercise at the right intensity and add progressions. A physiotherapist can help you understand these aspects better.

Are there specific foods that help reduce thigh fat?

No specific foods target thigh fat, but a balanced diet rich in lean proteins, whole grains, and vegetables can help reduce overall body fat.

Can genetics play a role in thigh fat accumulation?

Yes, genetics can determine where your body tends to store fat, including the thighs.

Are there any precautions for individuals with knee issues when doing thigh exercises?

Yes, avoid high-impact exercises and consult with a physical therapist for suitable exercises that won't strain your knees.

Can I do thigh exercises during pregnancy?

Some thigh exercises are safe during pregnancy, but consult with your doctor to understand what's safe for you.

Do thigh exercises help with cellulite reduction?

Thigh exercises can improve muscle tone and reduce the appearance of cellulite, but they won't completely eliminate it.

How effective are exercises like Jumping Jacks and Burpees in reducing thigh fat?

These exercises are good for overall fitness and fat loss, including the thighs, but remember fat loss is global, not local.

- By Fitterfly Health-Team

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