Aerobic Exercises for Losing Weight From the Thighs

Getting in shape can be difficult, so it is crucial to use a variety of methods to help you reach your goals. To lose fat from your thighs, you must burn calories through cardiovascular exercise and strengthen your muscles through weight-training. There are plenty of exercises that will help speed up the process.

Cardiovascular Exercise

The only way to burn fat is to melt it away through cardiovascular exercise. Many forms of cardio work the legs, including walking, running and biking. Some options make you work by increasing the resistance that is put on your legs, which will help you burn more fat. One example is using a stationary bike, but with a high level of resistance. Another is to run, but on an incline. This can be done outdoors by training on hills, or indoors on a treadmill by raising the incline. Stair climbers also work your legs, as does an elliptical trainer with a high level of resistance. Any of these choices will help slim your legs. Cardio work should be done 20 to 60 minutes per day most days of week for good results.

Strength Training: Free Weights

Add strength training to lose weight from your thighs. Using free weights (or only your body weight), you can perform squats, lunges and side leg lifts. If you are unfamiliar with these exercises, ask a personal trainer at the gym to demonstrate them, and ask him to check you for proper form. Each of these exercises should be done with a weight that is challenging enough to make the last three reps difficult. Aim for three sets of eight to 12 reps per set for each exercise.

Resistance Training: Workout Machines

Workout machines also help you strength-train your legs. Examples include the leg press, adduction, abduction, hamstring curl and calf raises. Adjust the seats so you are comfortable, and choose weight resistance that is challenging enough to make the last three reps of each set difficult. Aim for three sets of eight to 12 reps per exercise, and work your legs two or three days per week. Free weights and resistance-training machines help you build more lean muscle in your legs.

About this Author

Jessica Kucinski has been involved in the fitness community for nearly a decade. She began her career as a personal trainer, and soon entered the health care field, working as an exercise specialist for Healthsouth Physical Therapy. Kucinski has completed her graduate degree and is the current owner/head instructor of Montville Adventure Boot Camp for Women.