How to Get Rid of Fat on Thighs

The thigh muscles consist of the quadriceps, which are located on the front side of the leg and the hamstrings, which are located on the back side. To help get rid of fat, these are the two muscle groups on which you need to focus your attention. Performing specific exercises can help tone the muscles and increase metabolism, ultimately leading to weight loss. Of course, you are also going to have to factor in cardio to burn fat. By following the right steps, your fat thighs can be transformed into fit thighs.

Step 1

Utilize a single dumbell to do plie squats. Place the dumbbell on the floor in a vertical orientation. Straddle the dumbbell in a wide stance with your toes pointing out. Grab the inside part of the top weighted portion of the dumbbell and hold it straight down in front of your body. Bend your knees and lower your butt toward the ground. Stop when your thighs are parallel to the floor and your knees are bent 90 degrees. Stand back up and repeat 10 to 12 times. Do three to four sets.

Step 2

Stand behind a weight bench to do step-ups. Hold dumbbells in your hands with your arms hanging straight down by your sides. Step onto the bench with your left foot and then your right foot. Step back down with your left foot and then right foot. Keep following this pattern until you’ve done 10 to 12 step-ups, then change your lead foot. Do three to four sets.

Step 3

Alternate lunging with each foot. Stand with your feet together and hold dumbbells in your hands at your sides. Step forward with your left foot and lunge down until your knee is bent 90 degrees and your thigh is parallel to the ground. Step back up, bring your feet together and lunge forward with your right foot. Do 10 to 12 reps and three to four sets with each leg.

Step 4

Load a barbell and place it on the floor to do single leg stiff-leg deadlifts. Grab the bar and hold it straight down in front of your body (it should be touching your thighs). Bend forward at the hips and let your right leg go straight up in the air. As you do this, lower the barbell towards the floor until the weight plates lightly touch. Come back up to a standing position, place your foot on the ground and do the same motion with your left leg. Repeat 10 to 12 times with each leg going back and do three to four sets.

Step 5

Execute lying hamstring curls on a stability ball. Lie on your back and place your lower calves on top of the ball. Press into the ball to elevate your body into an angled position. Roll the ball back towards your body by engaging your hamstrings. When your heels are near your butt, lift your hips a little bit higher and squeeze your hamstrings for a full second. Reverse the movement by rolling the ball back out. Repeat 10 to 12 times and do three to four sets.

Step 6

Jump as high in the air as possible. Stand with your feet about shoulder width apart and let your arms come down by your sides. Squat down until your thighs are lower than parallel to the floor and jump up in the air explosively. Extend your arms above your head like you are signaling a touchdown and land back on your feet. Repeat 10 to 12 times and do three to four sets.

Step 7

Burn the thigh fat with cardiovascular exercise. Do something that puts emphasis on your thighs like stair climbing, water running, hill running, rowing, kick boxing or cross country skiing. Aim for 45 to 60 minutes of cardio, three times a week on nonconsecutive days.