Do these easy at home exercises to lose thigh fat and get leaner legs.
Thighs, specifically inner thighs, are a problem area for many women as our fat distribution causes weight to be stored in the lower body. But you don’t need to feel so bad about not having a “thigh gap”. Danish researchers did a study and found that the larger thighs reduce the risk of heart disease and premature death. Researchers from the University of Adelaide in Australia found that heavier legs meant better metabolic function and less diabetes risk for obese women.
To get stronger, leaner gams however, you can try these no-equipment standing exercises. Follow the instructions for each move and perform the circuit thrice. (Bonus: these exercises work more than just your thighs!)
In addition to working the inner thighs, jumping jacks get your heart rate up – great for fat burning.
Stand with legs together and arms beside body. Jump up and spread legs one foot apart and raise hands above shoulders. Land back into starting position. Repeat 30 times.
(Also read: 5 Plyometric Exercises That Are Great for Women)
Performed the same way as a jumping jack but making your legs cross over one another, this helps to work the inner and outer thigh, toning the legs for an overall slimmer silhouette.
Stand with legs together and arms beside body. Jump up and spread legs one foot apart and raise hands straight above shoulders. Land with legs crossed. Do 30 reps.
(Also read: The 5-Minute HIIT Workout You Can Do Anywhere)
Standing leg raises
For a lower intensity workout, try standing quad lifts. These target your whole leg as it requires them to be engaged as you lift them straight up. As your quads and hamstrings get stronger, your thigh will look more defined.
Stand with feet hip width apart and hands beside body. Lift one leg (keeping it straight) to hip level – keep your back upright. Return to starting position. Do 30 reps, and repeat on other side. For a greater challenge, hold the final rep for 30 seconds.
(Also read: The One Workout Move You Need to Tone Your Thighs)
Side leg lift
Doing leg lifts help to open the hips, stretch the legs, and tone your muscles. It also helps to sculpt and shape the butt.
Stand with feet hip width apart and place your hands in front of the body. Bend your right knee slightly and lift the left leg straight out to the side. Return to starting position. Do 30 reps, and repeat on other side.
Squats are a great lower body exercise because they use many different muscles in your legs and butt. To specifically target inner thighs, try a plie squat. If you’ve done a barre class, you know how badly this burns.
Stand with your feet wider than shoulder width apart and point your toes outwards 45 degrees. Place your hands on the legs or keep them clasped in front of the body. Bend your knees to 90 degrees, and return to standing. Do 20 reps slowly. For a greater challenge, lift the heels up.
This lunge variation gives relief to the inner legs as it strengthens and lengthens the muscles.
Start by standing with legs about one metre apart. Do a deep squat to the left while straightening the right leg. Return to centre. Do 20 reps and repeat on other side.
(Also read: 10 Lunge Variations For Longer And Leaner Legs)