Top 5 Exercises to Reduce Thigh Fat
Fat is one of the most important micronutrients, along with carbohydrates and proteins. There are certain types of fats, such as omega-3 fatty acids, that have been proven to be beneficial for health. On the contrary, saturated fats, found in fatty foods, are a proven way to gain extra and unhealthy pounds. The most common areas for fat accumulation are the belly, thighs, buttocks, and chest. Many people who are concerned about thigh fat have considered opting for spot reduction. However, experts say that spot reduction procedures for weight loss are ineffective. That said, there are still ways and exercises to reduce thigh fat.
Top 5 Ways to Reduce Thigh Fat
As has already been established, there is no way to spot reduce thigh fat. However, there are a few ways to reduce overall body fat and in doing so, reduce thigh fat as well. Let’s take a look at some proven methods to reduce thigh fat.
1. Control salt intake
Salt causes the body to retain excess water which causes the body to swell, including the hips and thighs. The higher the salt intake, the more water retention in the body, hence the bloating. Studies suggest that salt intake for a day should not exceed 2,300 milligrams. The most effective way to reduce salt intake is to avoid ready-to-eat mixes, sauces and to get out of the habit of adding extra salt to your food. By controlling your salt intake, you will not only reduce thigh fat but also overall body fat.
2. Follow a diet rich in electrolytes
Electrolytes help the body get rid of extra salt, which helps prevent bloating. Many sports drinks claim to be rich in electrolytes. However, electrolytes like calcium, magnesium, and potassium are abundantly available in many healthy foods. For example, green leafy vegetables, yogurt, and bananas are great sources of various types of electrolytes. This will not only help reduce thigh fat but also overall body fat.
3. Stay hydrated
Some may find this confusing, but drinking plenty of water is one of the most effective ways to shed those extra pounds on the scale. Drinking water helps flush out excess salt and fluids that the body doesn't need and helps reduce thigh fat.
4. A cup of coffee in the morning
Coffee has a very mild diuretic effect that stimulates metabolic functions, as well as the body's ability to burn fat. Many people even use coffee to boost their performance during workouts.
5. Meal tracking
Tracking your daily diet can also help you lose body fat. Tracking your diet ensures that you eat enough and healthy food.
Top 5 Exercises to Reduce Thigh Fat
Here are 5 exercises to do to effectively reduce thigh fat.
1. The slots
This is a very effective exercise to reduce thigh fat. Not only is it an effective exercise to reduce thigh fat, but it is also one of the easiest exercises to perform. Lunges target the thigh muscles and glutes. Like any other exercise, lunges increase the heart rate and help burn fat. To perform lunges, you should start by spreading your feet slightly apart and contracting your abdominal muscles. In this position, you should take a step forward, while ensuring that your torso remains straight. You should also ensure that your knees do not bend more than 90 degrees.
2. Side lunges
While lunges alone are a great exercise for reducing thigh fat, the side lunge goes a step further and targets the inner thigh muscles. To perform side lunges, stand with your feet shoulder-width apart. From there, begin lowering yourself down in the same way you would sit in a chair, while keeping your other leg straight. This exercise requires three sets of 15 to 20 repetitions.
3. Squats
Squats are a great fat reduction exercise that also involves using other parts of the leg. To do squats, stand with your feet shoulder-width apart. From there, start lowering yourself in the same way you would sit on a chair. Repeat the exercise twice, 15 to 20 times.
4. The frog squat
Not only is the froggy squat an effective exercise for reducing thigh fat, but it is also fun to perform. To perform a squat, stand with your feet shoulder-width apart. Also, your hands should remain parallel to the floor. Breathing is an important part of this exercise. Inhale as you go down and exhale as you go up.
5. Squats with jump
Focusing on the flat area of the thighs, this exercise is effective in reducing thigh fat. To perform it, stand with your feet flat on the floor, keeping them hip-width apart. Lower yourself in the same way as a squat. However, when coming back up, jump as high as possible.
To remember
While there are many ways to reduce fat, the most effective ones are controlling your diet and getting enough exercise. It is better to sweat it out every day at the gym than to spend your hard-earned money on hospital bills. So, it is wise to take precautions in advance and stay healthy.
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There is no denying that the hips and thighs can be problematic areas for women. After all, these are the places that seem to suffer from maximum fat deposition. Therefore, while you should not obsess over achieving a "thigh gap", you can do everything possible to reduce excess fat in your hips and thighs. But, first of all, you need to develop a comprehensive weight loss strategy, how to effectively reduce thigh fat, which combines diet and exercise.
Here is a basic guide that shows you how you can reduce thigh fat.
1. Can brisk walking and running help reduce thigh fat?
Brisk walking is always recommended by fitness experts for its countless benefits. You don’t need any high-tech equipment for this, all you need is a good pair of sneakers. Several studies conducted around the world show that brisk walking can make you fitter and healthier. Take for example a study conducted by researchers at the University of Virginia, which showed that women who took three shorter, brisk walks per week (plus two longer, moderate walks) lost five times more belly fat than those who only walked at a moderate pace five days a week.
Brisk walking can also improve your metabolic rate. To further elaborate on this, walking faster can actually trick your body into using fat stores for energy. In doing so, you build muscle and increase your basal metabolic rate, which helps you burn more calories throughout the day, even if you’re not exercising. Brisk walking is also considered a good cardio exercise. According to the Stroke Association, a brisk 30-minute walk a day can help control high blood pressure and reduce your risk of stroke by 27 percent.
Most importantly, brisk walking can help you tone your legs and reduce thigh fat. Walking tones your calves, quads, and hamstrings and lifts your glutes.
- Start with 20-minute walking sessions at least three times a week. Gradually move on to 30-minute walking sessions per day.
- Set the distance or duration, depending on your fitness level. The emphasis should be on speed.
- Opt for wearable technology that can monitor your steps and motivate you.
- Find a walking buddy, for extra motivation.
- Sign up for charity runs or walks, when you feel like you enjoy brisk walking.
- You can add some resistance. For example, you can carry a heavy backpack. This will encourage you to exercise more.
Running can also be very effective in reducing thigh fat. Among other things, running strengthens your quads, hamstrings, hips, calves, and glutes. Just make sure you get comfortable shoes for this activity. But keep in mind that running does come with some risks. So, do a warm-up and get yourself some proper running gear.
Pro tip: You need to maintain good posture while walking. Don't slouch.
2. Can squats help reduce thigh fat?
Squats can be said to be a girl's best friend! Among other things, squats can give you slimmer thighs, sexy legs, and a toned butt. Experts say that if you want to reduce thigh fat, squats should be an integral part of your fitness routine. The upper part of our legs is made up of quadriceps, hamstrings, hip adductors (skeletal muscles of the thigh), and abductors (in fact, muscles whose contraction makes a limb move). Overall, squats burn an incredible amount of calories - needless to say, the more calories you burn, the more fat you lose. In addition, squats can help you get rid of that nasty cellulite. By putting pressure on the internal organs of the lower body, squats improve digestion and make bowel movements easier. Squats are also a great way to strengthen your core muscles since they work your abs and back muscles.
Since squats are all about balance, they provide better posture. But be careful: If you don't do squats correctly, you won't get the benefits you want.
Then there are what are called enhanced squats. You can add weights to make the squats more effective. You can hold dumbbells at shoulder level. Whatever you do, consult your trainer first.
3. Can lunges make your thighs look slimmer?
Just like squats, lunges are also a compound exercise that can be performed anywhere. If done correctly, lunges can be very effective in reducing thigh fat. Before you start lunges, consult a fitness trainer who can guide you. You have to be careful - do not strain your muscles or joints.
Here is a basic procedure, as prescribed by fitness experts: First, remember to keep your upper body straight, shoulders back. Relax, keep your chin up. Look straight and try to focus on a particular point - do not look down. Now take a step forward with one leg, lower your hips until your knees are bent at an angle of about 90 degrees. Keep in mind that your front knee should ideally be directly above your ankle. Also, make sure that your other knee does not touch the floor. Return to the starting position.
4. Are there any specific exercises for the thighs?
Of course, there are exercises that target specific parts of our body. Experts suggest the ball bridge to reduce thigh fat. According to Biswas, this move targets the inner thighs and hamstrings. He advises following these steps:
- To do the ball bridge, lie on your back with your feet flat on the floor and your knees bent. Keep your arms relaxed at your sides.
- Place a ball between your knees. Squeeze your knees into the ball to work your inner thighs.
- Raise your hips off the floor as high as you can while squeezing the ball. Hold the position, then lower back down. Repeat this exercise 10 to 15 times.
Pro tip: Any workout that targets specific parts of your body should only be done with the help of a trainer.
5. How can swimming help reduce thigh fat?
Swimming can be a great way to reduce thigh fat and tone your legs. When you swim, all of your muscles are working. Experts say that certain swimming strokes can be particularly beneficial for reducing thigh fat. Take the breaststroke. The way you kick through the water during the breaststroke stroke can help tone your inner thighs and hips.
6. How can changes in your diet help burn thigh fat?
It goes without saying that controlling your diet is an important part of your weight loss strategy. And that includes reducing thigh fat. You should start by consulting a dietitian. They can draw up a safe diet chart after making sure you are in good physical condition. Don't be seduced by fad diets - this is obviously not to say that all popular diets are bad. But don't force them on yourself. Also, follow some basic tactics to control your diet. For example, don't starve yourself or overeat. Instead, control your food portions. Portion control can help you lose weight because it means you consume fewer calories. The trick is to eat properly so that the energy from food is used by your body and not stored as fat.
