Exercise to Lose Thigh Fat

If you want to lose thigh fat, it helps to understand both the good and the ugly truths that surround it.  As you probably noticed women have a little more cushion around the hips and thighs than men, and that’s for a good reason.  The female hormone estrogen directs fat storage to the hips, buttocks and thighs, which acts as reserve energy for the demands of child bearing and rearing.

Unfortunately it’s the first place most women gain weight and the last place to lose it. But this will make you feel better again–You can do something about it with a combination of exercise to lose thigh fat.

In order to gain the most benefit, design a routine that includes both cardiovascular (aerobic) exercise and strength training (anaerobic).  The aerobic work, such as swimming, jogging or inline skating, boosts your metabolism and burns fat from the thighs, while strengthening exercises supersedes fat with muscle for lean and tone thighs.

Power Up Aerobic Exercise to Lose Thigh Fat

Aerobic exercise consists of low intensity activities for a long duration, like riding a bike.  In regard to the thighs, if you put some passion in your ride with high intensity intervals, you’ll get more bang for your buck.  Researchers at the School of Medical Sciences at UNSW found eight seconds of sprinting on a bike, followed by 12 seconds of light cycling for a 20 minute period results in 3 times the fat lose compared to steady light cycling. And most of the fat comes off the legs and buttocks.

Inline skating is another great aerobic exercise to lose thigh fat and best of all, it’s fun fat blasting.  Grab your skates and head to a park with steep hills to put some power in your roll.  If you want to lose more weight and shape your thighs in less time, pepper your aerobic exercises with high intensity intervals.

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Super Strength Training Exercise to Lose Thigh Fat

To reshape your thighs, try these effective anaerobic exercises a few times per week.

Squats–These are simple to do at home or work without any fancy equipment.  A favorite is the chair squat which can be done with or without a chair.  Stand straight with your feet hip-width apart (in front of a chair if you’d like) and tighten your tummy.  Gradually bend your knees and slowly lower your body keeping your back straight.  Move the hips back as if you are going to sit in a chair. Try to maintain your weight directly over your feet, keeping heels on the floor. Stop about an inch from the chair and hold for a couple of seconds, then slowly return to a standing position.  And by spreading your feet slightly wider when doing squats, you will use more of your inner thigh muscles.

Another great exercise to lose thigh fat focuses on the inner thigh muscles, which get feeble because they don’t get a lot of use.  You can tone them by working all the muscles in that general area with the Pillow/Ball Squeeze.
Pillow/Ball Squeeze–While sitting in a chair, place your feet on the floor with your knees bent 90 degrees. Place a pillow or soft exercise ball between your thighs. Exhale as you squeeze the pillow/ball between your thighs, as if you were trying to squeeze the air out of it. Hold for 1 minute as you breathe normally. Rest 30 seconds to 1 minute and repeat.  Gradually work up to 1-3 sets of 12-16 repetitions of this targeted exercise to lose thigh fat.

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