10 Best Exercises To Lose Thigh Fat Fast At Home

When someone claims that a particular food “goes straight to your thighs,” don’t take them literally because no food is shown to promote thigh fat specifically but there are proven exercises to lose thigh fat.

Your thighs grow larger when you gain weight, causing your body to store fat throughout your frame. Depending on your physique, you may tend to store more fat in the thighs than other regions.

Don’t you just hate it when you look into the mirror and see thigh fat? I know the feeling. Look! You can do these easy exercises to reduce thigh fat in a week.



A woman’s thighs tend to start to get skinny at a body fat percentage of approximately 18%. However, for your thighs to become slim, tight and toned you first need to know what type of thighs you have. Otherwise, you may inadvertently make your thighs bigger.

These top 10 exercises will strengthen and tone all muscles throughout the legs and get you the legs to kill for. Pick a few of these moves, or try them all to sculpt your legs, tone your thighs and shape your glutes

Some of these exercises to lose thigh fat, you may already be familiar with, squats, lunges are workout staples, and they will actually tone your entire bottom. But no one will ever notice the toning effect if it’s hidden under the layers of thigh fat on your body.

This is why we included moves like jumping rope and jumping jack, so you’ll not only tone your legs but burn the layers of fat on your thighs to reveal the smooth toned leg muscles you’ve worked hard to get.

Here are the ten best exercises to lose thigh fat. They focus on the most cellulite-prone thighs area and can be easily done in the comfort of your house.


Check Out:  How to Lose Belly Fat Fast


10 Exercises To Lose Thigh Fat Fast

These exercises below if practiced with determination will yield a result in a week time.


What You’ll Need:

There are only 3 basic pieces of equipment you’ll need for this workout. And the great thing is, they’re all relatively cheap to buy on Amazon and they’re multi-purpose, meaning you can use them for a variety of different workouts and exercise routines beyond this one.

Resistance Band;  A light workout gear; I get all of my Women’s Workout & Training Pants from Amazon for less than half the price (the quality, price, and prints are awesome) A gym timer (free apps are available for download), and A floor mat to lay on the floor.



1. Lunge to Skip



This lunge variation does what other leg exercises don’t. It combines both cardio and strength into one move and strengthens and torches fat all at the same time. If you are trying to lose weight and burn fat, this move plus others are must-do exercises to lose thigh fat.

You’ll move quickly from the lunge position, so make sure to pay close attention to proper form to keep your knees safe.

How To:

  • To start, stand up straight with your feet hip-width apart.
  • Chest up and shoulders and look straight ahead.
  • Keeping your upper body still and core tight, then, take a large step back with your right foot.
  • Now lower both knees to lower into a lunge.
  • Swing your arms to jump off of your right foot, lift upward, and drive your left knee high into the air. That’s one rep.
  • Upon landing, immediately return your left leg to the starting position and repeat.

Aim for 8 to 12 reps. Switch sides and repeat.


2. Scissor Press



How To:

  • Tie an exercise band loosely just above your knees.
  • Lie on your back with your arms down at your sides, and extend both legs straight up directly above your hips;
  • Your feet should be spread wide enough that the band is taut.
  • Slowly open your legs as far as you can.

Pause when the tension becomes too great to pull any further, then slowly close back to the starting position.


3. Wall Sit



To start, lean against the wall with your feet hip-width apart planted firmly on the ground. Your feet also should be about 2 feet away from the wall.

Now brace your abs and slowly slide down the wall with your back pressed against the wall until your legs are bent at the 90-degree angle. This angle is very crucial because if your thighs are not parallel to the ground, your leg muscles will not get a workout.

Knees should be directly above your ankles, and your back should be touching the wall at all times. Hold this position for 20-60 seconds.


4. Gate Swings



The gate swing is also a great exercise that trains your thighs, legs, glutes and core muscles. You stay in a squat position with your palms placed on each knee. Then you stand upright with your left leg behind your right leg.

You then go back to the squat position and stand again, this time with the right leg behind your left leg. These are great exercises to lose thigh fat.


5. Resistance Band Alternating Glute Squeeze



Hold handles next to hips with elbows bent and place both feet on the band, hip-width apart. Lift right foot and press the band back at an angle squeezing your glute.

Keep leg straight. Release and switch sides.


6. Cossack Squat



This exercise is a challenging one. It helps to improve the flexibility and mobility of the lower body and helps you shape your thighs from every angle.

You start by standing with your legs apart. Then you bend first to the left with the right leg well stretched and your palms on your left knee. Then you stand upright, still with your legs spread out and then bend to the right side with your left leg stretched out and your palms on your right knee.


7. Elevated Lunges



Begin by standing a few feet in front of a step and reach your left foot back, so toes are on the bench and heels lifted.

Bend the right knee, lowering your body toward the floor until both knees are bent at a 90-degree angle. If your right knee extends in front of your ankle when you lower, move your right foot farther forward. Squeeze the glute as you press yourself back to start, keeping the weight on your right leg.

Continue moving down and up for the desired number of reps and switch sides.


Must Read:  How to Lose Upper Thigh Fat in a Week


8. Diamond Kicks



Start this exercise by lying down with your legs stretched up at an angle 90° from the floor. Bend your knees such that your feet touch each other and your legs form a diamond shape. Then spread your leg wide. Repeat the process over and again.


9. Up & Down



Grasp your leg in an extended and strained out position.

Lift your toes in the sky and gradually begin to move your upper leg down and up. Repeat this 10-15 times. Clutch this position for a second, point your toes to the wall and now repeat 10-15 more rounds.


10. BodyWeight/Forward Lunges



Performing single leg exercises through a full range of motion while standing, just like you would do while doing bodyweight lunges, is a great way to reduce fat in your inner thighs.

You start by standing with your feet placed together, and then you go down one knee while stretching out the other leg until your thigh is parallel to the ground.


The importance of Healthy Eating/Diet can’t be over-optimized: Check out these invaluable Tips



  1. Consume high-quality proteins like lean meats and nuts
  2. Inculcate large quantities of fruits and vegetables in your diet
  3. Complex carbohydrates rich foods such as whole wheat bread, legumes, and brown rice
  4. Skip the red meat and go for lean proteins
  5. More of low-fat dairy products since they contain calcium, and it helps regulate fat cells storage and contribute to weight loss.



  1. Heavily processed food items is a major “don’t.” Avoid bagged, boxed and canned foods including frozen food items and pre-made meals such as fries or pizza.
  2. Intake of saturated food items should be avoided since when consumed in excess can be deteriorating to the body.
  3. Dairy foods and meat intake, therefore, should be minimized, not completely stopped.



If these 10 best exercises to reduce thigh fat are practised well and adequately, then you will be glad you did after a few weeks. It is possible to practice all, but if you cannot, endeavour to do at least five because it will get rid of the thigh fat quicker than you expect.

Share it in the comment box below if you know of any other exercises to reduce thigh fat that is not on this list. And don’t forget to share this post with friends.

You May Also Like