10 Best Exercises to Lose Upper Thigh Fat in Less Than 7 Days

Exercises to Lose Upper Thigh Fat –  If you are looking for exercises to help you lose weight in a specific area of the body without affecting other areas of your body, then you will never find one but while you can’t do one exercise to target just one specific body part, there are certain exercises that focus more on leg strength and endurance than other areas of the body.

So if you’re looking to strengthen and tone your thighs,  What you will get are exercises that target your thighs and also tone your legs to give you a skinny leg. Shaping, toning, and strengthening your thigh muscles is good for you

The good news is that other areas of your body like your core and glutes can also benefit from these exercises.



NB: If you work from home or have your own office space, then consider getting a Fit desk  If you haven’t heard of a Fitdesk before, it’s basically an exercise bike with a built in-tray that holds your laptop and foam rollers that support your arms while typing.

Alternatively, there’s also the Fitdesk Under Desk Elliptical. This is a less intrusive option, perfect for shared office spaces or if you’d just rather not be sitting at a bike to work (I prefer the elliptical option, personally.)


Despite your daily workout routine, you might have noticed that you are still not able to lose thigh fat. The reality is that many thigh workout routines simply don’t include exercise regimes that are specifically targeted at helping you lose upper thigh fat.

It should be noted that when you exercise, the body burns fat evenly across the body. Thus, you lose weight equally from the whole body. Because thigh fat is a truly troublesome area of your body.

Many exercise routines do not actually target the troublesome area of the thighs. Most people notice that even though they lose body fat all over their body, the fat on the thigh remains.

If you are experiencing that problem, then you are in the right place. This article will discuss the

With the perfect moves and persistence, you would get the slim, fabulous and loving thighs that you have always desired.


Health Benefits of Exercise to Lose Upper Thigh Fat

  1. Boost your immunity
  2. Control your weight and boost your fitness
  3. Lower your risk of heart disease
  4. Lower your risk of type 2 diabetes and metabolic syndrome.
  5. Reduce your risk of some cancers
  6. It actually reduces fatigue and boosts your hormones
  7. Strengthen your bones and muscles
  8. Boost your mental health and mood etc…

Before we get started, let me tell you the causes of thigh fat.

What are the Causes of Thigh Fat?

  • Genetic
  • Adulthood
  • Lack of exercise
  • Diet can contribute to it
  • Gender can be apart of it


Best Exercises To Lose Upper Thigh Fat Quickly

Here are ten workouts that are proven that will make you lose upper thigh fat in just a week. They focus on the most cellulite-prone thighs area. I utilized my budget-friendly home gym,  you should try these exercises at least five times a week.


What You’ll Need:   A light workout gear,  A gym timer (free apps are available for download), and A floor mat to lay on the floor. If you’d like to get these workout gears, you can purchase from Amazon.


1. Forward Lunges



Performing single-leg exercises through a full range of motion while standing, just like you would do while doing bodyweight lunges, is an excellent 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.

2. Leg Close and Opening


The exercise is as simple as it sounds. You start by Lying down on your back lifting both legs in the air to form a 90° angle to the floor. Then, you slowly spread your legs to form “V-shape.”

Make sure you spread the legs as wide as possible until you feel the tension. Now, gently close your legs back together while you are still in that position. Return to starting position and repeat several times.

3. 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.

4. Leg Circling



You start the exercise by lying down on your back and raising a leg until it is above you and it points at the ceiling. Move the leg around in circles about five times clockwise, then switch and rotate it five times counterclockwise. Do the same for the other leg and repeat the process about four-five times.


5. 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.


6. Plies Exercise



This exercise is one that ballet dancers often do and it works very fine for shaping and slimming your thighs. The exercise is done by basically squatting with your toes pointing outward at a 45-degree angle. It works to reduce your inner thigh fat and helps you stay fit.


Workout Gears

These days, workout gear has become both functional and stylish.

One of my favorite places for cute workout clothes is Fabletics – their clothes are comfortable, stylish and high-quality, without the ultra-high prices of some of their competitors.

They always have great specials like 2 pairs of workout leggings for just $24.


7. Leg Pulses


You start by lying on your left side while bending your right leg such that your knee and hip form a straight line. Extend your left leg with your toes pointing forward. Then you slowly lift your left leg from off the floor while your right leg remains in its position.

Make sure you keep your left leg moving up and down and do not let it touch the ground so that you create tension. Return to the starting position and repeat several times.


Must Read:  13 Best Exercises To Prevent Lower Back Pain


8. Frog Jumps To Lose Thigh Fat



The frog jump is an exercise that involves repeated stretching which helps you burn calories both during and after the exercise. Doing this exercise tightens, sculpts and also slims down the thighs.

You start by squatting with your two hands touching the ground in front of you in between your legs and then you jump, raising both hands. Ensure that when you jump, your feet leave the ground.


9. Climbing Stairs



We all know how to climb stairs, yeah? But do you know those climbing stairs is one of the best exercises to lose upper thigh fat? For this exercise, you can get a step machine to use or stair master.  Even you would be surprised at the excellent results you would get in such a short time.


10. Diamond Kicks To Reduce Thigh Fat


Start this exercise by lying down with your legs stretched up in 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 legs wide. Repeat the process over and again. This is also an awesome




  • Start your exercises with a quick warm-up.
  • Make sure you do 5-6 sets of each exercise at 30-seconds to 1-minute each.
  • Finish the exercises with a lower-body stretching routine.
  • Eat a proper diet and drink plenty of water throughout the day.


  • One of my favorite ways to get a workout in is by following along with a workout DVD in the living room. Fitness DVD’s are convenient, fun, and your little ones will get a kick out of watching mom jump around the living room.


  • There are literally thousands of workout DVD’s on the market, from high-intensity interval training to dance workouts to yoga and pilates, so you’re sure to find something you love.


These exercises would help you to achieve that upper thigh fat loss that you desire very fast and will give you the perfect legs that you have dreamed of.

Although you may not lose all your upper thigh fat in a week, significant progress can be achieved in that amount of time. As long as you are determined, Undertaking an effective thigh fat workout routine coupled with a healthy eating lifestyle will get you desired results quicker than you could ever imagine.

According to a recent research carried out at the Fred Hutchinson Cancer Research Center, the most effective strategy in losing weight is to combine exercise with healthy diet.

What are you waiting for? Stop letting that upper thigh fat cause you more embarrassment and get to work now!

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