We all have body parts we don’t like, be the shape of it of how fat they are. For many men and women of all ages, thick thighs are one of the most significant issues. If you are worried about wearing your favourite pair of jeans because you feel your thighs are fat, worry no more! All you have to do is make up your mind and try some of the quick and practical exercises to reduce thigh fat. You can perform these exercises without any equipment and in the comfort of your own home.

18 Effective Exercises to Slim Down Bigger Thighs:

Here are the 18 easy and best exercises to reduce thigh fat at home. Have a look and pick one that suits you the best.

1. Leg Lift:

Leg lift is a simple yet effective way to lose fat in your thighs, toning them and making them look leaner. It can be done quickly with just a yoga mat.

How To Do:

  • Sleep with the back on the floor and hands to the sides.
  • Slowly lift both of your legs, forming a 90-degree angle between the legs and the floor.
  • Try to stay in the posture for a few seconds.
  • Bring your legs back to resting position.
  • Repeat the process for 10 to 15 times.

2. Burpees:

Burpees is a four-step process that helps burn excess fat in your thighs; it also enables you to maintain a healthy and fit body.

How To Do:

  • Stand erect with your hand on your side.
  • Slowly move into a squat position placing your hands on the ground.
  • Keep your arms extended and kick back your feet, forming a plank position.
  • Slowly come back into the squat position.
  • Now stand up from the squat posture.
  • Repeat the procedure for 10 to 15 times.

3. Leg Circles:

This is similar to leg lift, except you rotate the legs in a circular position. The circular movement makes the fat burn much faster. It also helps you tone your legs that become saggy after the weight loss.

How To Do:

  • Sleep on the yoga mat with your back on the floor.
  • Place your hands on the sides with palms facing the ground.
  • Now slowly lift your legs together from one side and gradually to the centre and then to the other side of the body and then slowly downward, forming a full circle.
  • Repeat the circling process, both clockwise and anti-clockwise.
  • Do it for 10 to 15 times.

4. Jumping Jacks:

Jumping jacks is another simple way to lose all the unnecessary flab in your thighs. It also improves your body agility and is an excellent work out session. It is one of the simple exercises to reduce thigh fat.

How To Do:

  • Stand erect with your legs together and hands on the side.
  • Bend your knees slightly and jump up with your hand in the upward direction.
  • As you jump, remember to mover your legs shoulder-width.
  • Jump back into the initial position.
  • Repeat the process 15 to 20 times.

Read: Most Effective Exercises To Reduce Belly Fat

5. Step-Ups:

It is a stretch exercise that can be done with the help of a simple step stool. It helps strengthen your thigh muscles by burning the excess fat. It also enables you to get a toned lower body.

How To Do:

  • Stand straight with both legs together and hands on the sides.
  • Place your right foot on the step stool, applying pressure on the right foot to place your left foot along with the right foot.
  • Return to the starting position with your right foot first and joined by the left leg.
  • Try doing 15 with the right foot in the lead, followed by the left foot.

6. Side Shuffle Switch:

It is an exercise that targets all the muscles in the lower body, making them fit, toned, and lean. It also helps remove fat from the thighs. It also improves the overall balance and agility of your body. It is one of the effective exercises to reduce thigh fat.

How To Do:

  • Stand erect with legs apart and hands hanging on the sides.
  • Raise your knees as high as possible, performing two to three shuffles on each side.
  • During the last shuffle, try landing on the outside foot while raising the knee of your inside leg.
  • Repeat the process on the other side of the leg.

7. Stair Master Stepmill:

It is a fitness machine or device that can either be installed at your home or can easily found in many gyms available in the market at reasonable prices. It is a stationary device that has steps allowing the person using it gives all the benefits if he or she would be climbing steps. You can decide the speed at which the steps move, and the duration can also be set. It works best in toning your lower body muscles, especially thigh muscles, and good for average cardio work out.

8. Treadmill Workout:

One of the trendy and fashionable home equipment available is a treadmill. It provides your body with much needed aerobic workout and helps you get into a new exercise routine. You can start with simple walking as you can set the speed and time you can drill. It enables you to lose all the unnecessary calories and helps you lose weight in your lower body, especially thighs. It works for people at any fitness level.

Read: Best Workouts to Get Rid of Love Handles

9. Cycling:

Who doesn’t love cycling? Every one of us has fond memories of riding a bicycle in our childhood days. But did you know that the same fun activity can help you lose fat? The movement of legs pedalling has a great deal of effect on the fat in the thigh muscles and calves. Thereby making them tight and toned. Take your cycle or rent one and start pedalling; you can see the effect within a few weeks.

10. Butterfly Stretch:

One of the simple and effective stretches that affect thighs and hips is the butterfly stretch. The movement is in such a way that it puts pressure on the muscles in the thighs and legs, helping them lose the extra flab.

How To Do:

  • Sit down on a mat with your back straight.
  • Fold your legs, joining your soles together.
  • Bring your soles inward as much as possible without forcing yourself.
  • Now move your thighs up and down like a butterfly.
  • Repeat the process at least 30 times and try not to stretch beyond your capacity.
  • Done regularly, the thigh muscles will become flexible.

11. Squatting:

Squats are a compound form of exercise that targets more than one muscle in your body, making it useful for weight loss. It makes your legs lean and helps tone your lower body and burn fat quicker. Squats are one of the best exercises to reduce thigh fat.

How To Do:

  • Stand erect with your legs apart, placing your hands on the side.
  • Place your hands parallel to the ground.
  • Slowly bend your knees, making your calf and femur are perpendicular to each other.
  • Keep your back straight all the while and hold up in this position for 10 seconds.
  • Slowly stand up, coming up to the initial position.
  • Repeat the process 30 times in sets of ten.
  • Remember to take a break for 30 seconds in between.

12. Toe Touch Standing:

This stretch helps your thigh muscles relax and burn off the unnecessary fat making them toned. It also has many other advantages like assisting tone the abdominal area too.

How To Do:

  • Stand erect with legs apart and hands on the side.
  • Put your hands up, stretching your abdominal muscles.
  • Slowly bend your waist down and touch your toes of one foot with both hands.
  • Remain in this position for at least 10 seconds.
  • Slowly come back to standing posture.
  • Repeat the same with the other toe.
  • Doing it ten times on each side to burn all the extra fat.

Read: Best Exercises for Fat Ankles

13. One Leg Toe Touch:

This stretch exercise helps burn the deposits of fat in your inner thighs, giving you an overall toned look to your inner and outer thighs.

How To Do:

  • Sit down on a mat, placing your legs in front.
  • Fold your right leg at the knee, your right sole touching the left inner thigh.
  • Don’t forget to keep your back straight.
  • Slowly bend forward and hold your left toe with both your hands.
  • Hold yourself up in this position for 10 seconds and come back to sitting posture.
  • Repeat the same procedure ten times on each leg.
  • It might be difficult initially, but with practice, you can succeed.

14. Knee To Chest:

This stretching works precisely the opposite way of ab-crunches. This concentrates on the lower body fat reduction and toning them.

How To Do:

  • Lie back on your yoga mat with hands on the side.
  • Bend your right leg at the knee, bringing it as close to your chest as possible.
  • Place your hands around the knee for support.
  • Keep your other leg as straight as possible.
  • Hold yourself in that position for 10 seconds.
  • Try doing 15 stretches on each leg.

15. Back Kicks:

If you want to strengthen your thigh and buttock muscles, back kicks are the perfect stretch for you. It also helps reduce pain in the lower back.

How To Do:

  • Get down on all fours keeping your elbows straight and toes facing the wall.
  • Lift your right leg and kick backwards so that your calf and thighs are perpendicular to each other, and your sole should be parallel to the ceiling.
  • Keep kicking for a few seconds and do it for 15 times before switching legs.
  • Start with 5 to 10 kicks and increase the number of kicks gradually.

16. Step Lunges:

One of the best ways to tone your inner thighs and strengthening your calf muscles is Step lunges. Losing weight in your legs makes them saggy hence toning is necessary to make your muscles tight.

How To Do:

  • Stand straight with a shoulder-width gap between your legs and hands on either side.
  • Lift your right leg and move forward, stretching your left leg to the maximum.
  • Keep your left sole firmly on the ground with your calf and knees perpendicular.
  • Straighten your arms while you bring the leg in front.
  • Hold yourself in that position for as long as you can and then come back to the initial position.
  • Keep alternating between the legs, doing it ten times with each leg.

17. Side Kicks:

Sidekicks make excellent workout stretches for your inner thighs, making them burn away all the excess fat resulting in toned legs.

How To Do:

  • Stand erect with a shoulder-width gap between your legs.
  • Putting your weight on the right leg, lift your left leg to the side as upward as possible.
  • Hold yourself in that position for 2 to 3 seconds.
  • Slowly come back to resting position.
  • Try to do ten stretches on each side, making a set of 20.

Read: Exercises To Grow Height Faster

18. Back Leg Pull:

Back leg pull is a stretch that can be performed both lying down and standing. In both ways, this stretch helps tone your inner thighs, getting them into perfect shape.

Sleeping Position:

How To Do:

  • Lie down on your tummy face down.
  • Slowly fold your left leg so that your heel touches your buttocks and pull back as much as possible.
  • Lift your head and left elbow during the process.
  • Hold yourself in that position for a few seconds and then return to the resting posture.
  • Repeat the same process with the other leg, doing it at least 15 times each.

Standing Position:

How To Do:

  • Stand erect, and you can take support from a chair.
  • With its support, lift your right leg with your right hand.
  • Keep your back straight while you hold your leg in that position for 2 seconds.
  • Repeat the same procedure with the other leg.
  • Do it 15 times on each leg.

Best Tips To Reduce Thigh Fat:

Along with these thigh-reducing exercises, following a diet regimen is also necessary to get the results you desire. Here are some tips you can follow.

  • Try to add fresh fruits and vegetables to your diet.
  • Avoid white rice and eat brown rice and whole-wheat bread instead.
  • Healthy protein sources such as nuts, beans, lean meats, and eggs.
  • Try to cook your food in olive oil and oil from nuts.
  • It is best to avoid drinks or foods high in sugar.

These are the best exercises to reduce thigh fat and they can be performed quickly with comfort in your home. You may find it difficult at first, but slowly with practice performing these stretches become more comfortable, and the results can be seen in the curves of your body. So start stretching out and get into your favourite pair of jeans! If you need any more help, please write to us, and we will assist you with the answers.


About Saanvi

Saanvi Sharma is an excellent web content writer in health and nutrition. Her expertise in the subject stems from in-depth research and knowledge that she gained over the years. Her interest in science coupled with a bachelor's degree in biotechnology proves as an added advantage and further adds value to her writing. She is highly interested in science, thus writing quality content became her virtue.