Toned thighs and calves, round glutes and a stunning figure is everyone’s dream, isn’t it?

Shaping, toning, and strengthening your thigh muscles is good for you. Stronger thighs mean you’ll be faster, jump higher, and improve your overall stability. That’s why strengthening the legs is a much better goal than simply attaining smaller thighs. 

Facts About Reducing Thigh Fat

What can you eat to lose thigh fat?

No specific diet is best for reducing leg fat alone. However, a variety of fruits and vegetables, whole grains, such as brown rice and whole-wheat bread, protein from a range of sources, which may include beans, nuts, seeds, lean meats, and eggs and healthful oils, such as olive oil and nut oils can surely help with the process.

Can walking reduce thigh fat?

Yes, it can. Brisk walking is considered a good cardio exercise. The idea is to pump up your heart rate. As activities like walking, jogging and running include major leg work, it helps lose those extra kilos.

How can you tone your thighs at home?

High-intensity cardio exercises are the key to tone your thighs. With the pandemic, home exercise and home gym equipment are in all-time demand. All the exercises mentioned in this article can be practised at home easily.

How To Reduce Thigh Fat?

Whether you’re looking for ways to reduce fat from a specific part of your body, tone your muscles or maintain a healthy life in general, two things remain a staple. A healthy diet and regular exercising.

  • To lose body fat, including from the inner thighs, you may need to reduce the number of calories per day that you’re taking in. You can start by eliminating processed food and cutting out sugary drinks.
  • Aerobic exercises like running, biking, and walking get your heart rate up. They can be performed for an extended time. Anaerobic exercises like strength training, interval training, and sprinting are designed to be a “short burst” of activity. Include both to maintain an overall fitness level.
  • While sugar intake should be calculated, so should salt ones. Salt makes your body retain excess water, and that causes bloat that can affect your whole body, hips and thighs included.
  • Electrolytes like calcium, magnesium, and potassium are plentiful in many healthy foods such as dark leafy greens, yoghurt, and bananas. They help keep the fluid balance stable, so your body flushes out water retention.
  • This one is a more obvious one but important nonetheless. When your body transforms carbs into glycogen, they're stored along with water in your liver and muscle. 
  • Drinking plenty of water flushes out the excess salt and fluids your body doesn’t need, reducing bloating. So carry a water bottle with you.
  • Most herbal teas and carbonated waters have zero to very few calories. Rich in antioxidants, green tea promotes faster fat burning. Regularly drinking green tea can help you lose thigh weight.

Exercises To Reduce Thigh Fat

Losing fat alone can leave you with less toned legs, so you’ll need to invest some time in strengthening your muscles. Here are seven exercises that’ll help you with your question, ‘how to reduce thigh fat and tone legs. Have a look!

Goblet Squats

Why Goblet Squats:  Goblet squats are a full-body movement while mainly focusing on your thighs. They also work your quads, calves, glutes, and entire core, and your arms and grip strength.

How To: 

Goblet Squats are air squats performed with the addition of a dumbbell, kettlebell, medicine ball, or anything else that's heavy and compact. Start standing with feet hip-width apart holding a kettlebell or dumbbell in front of the chest with elbows pointing toward the floor. Push hips back and bend knees to lower into a squat. Press through heels to return to start.


Why Burpees:  They work your core, in addition to a slew of other body muscles. Burpees are excellent fat-burning exercises that help build strong muscles and increase your metabolism throughout the entire day.

How To: 

A burpee is essentially a two-part exercise: a push up followed by a leap in the air. Start in a squat position and lower your hands to the floor in front of you so they’re just inside your feet. With your weight on your hands, kick your feet back so you’re on your hands and toes, and in a pushup position. Do one pushup and then a frog kick by jumping your feet back to their starting position. Stand and reach your arms over your head. Jump quickly into the air so you land back where you started. As soon as you land with knees bent, get into a squat position and do another repetition.


Why Running:  Running in addition to a balanced diet can do wonders if you are trying to shed off the extra kilos. Walk or jog on an incline for five to 10 minutes. Maintain a jog for another five to 10 minutes, then pick your pace up again and start running. Your heart rate should elevate pretty quickly as you pick up your pace.

How To:

Though running solves your problem of ‘how to reduce thigh fat, however, if you aren’t a runner, even a brisk walk for thirty minutes in the fresh air can help reduce fat around the legs.

Jumping Jacks

Why Jumping Jacks: Jumping Jacks is also an excellent exercise to reduce stubborn thigh fat and build muscles. Moreover, jumping jacks can help in strengthening your legs, core area, and arms.

How To: 

Stand with your feet together and your hands at sides up to shoulder level. Raise your arms above your head while jumping your feet out to the sides. Along with this, you need to join your hands above your head. Immediately reverse the movement to jump back to the standing position and repeat these steps a few times.


Why Lunges: Lunges are very effective to get rid of bulky thighs and heavy waistlines. Lunges focus on your quadriceps, glutes, hamstrings, calves and core muscles and help to tone your lower body.

How To: 

To do lunges, you need to stand straight with your feet joined. move one leg out in the forward direction and stretch until your thighs are parallel to the floor. Also, make sure that you keep the upper body straight and repeat these steps with other legs. Do eight to fifteen lunges at the start and increase as you master this exercise.

Reverse Plank

Why Reverse Plank:  One of the most effective movements to lose thigh fat is a reverse plank. As the name suggests, this plank pose is the reversed version of the standard plank pose. It’s a resistance exercise and is very effective for losing thigh fat and toning your abdominal area.

How To: 

For this pose, you need to sit with your legs straight on the floor & both feet joined together. Keep your entire body strong and form a straight line from head to toe. Squeeze your core and try to pull your belly button back toward your spine. After that, lift your body by shifting your weight on your arms & heels.

Hold the position and squeeze in your abdomen area. When you can’t hold the position anymore, slowly lower your body back to the beginning position.


Why Skaters: Skaters are a cardiovascular exercise in which you perform a lateral jump to get your heart rate up, strengthen your legs and improve stability and balance. Cardio, especially high-impact cardio is necessary to shed fat.

How To: 

Start with your legs slightly wider than shoulder distance apart and arms at the sides. Bring one leg behind at a slight angle into a reverse lunge. The front knee will come to a 90-degree angle. Swing the arms in front of that bent knee and leap the back leg forward to switch sides in a skating motion. Arms alternate as you switch sides like a speed skater.

Tips For Exercising To Reduce Thigh Fat

  • Always start with a warm-up session! The warm-up could include running or light cardio.
  • Knees lift is one of the best warm-ups to ease your leg muscles for what’s coming. Start in a standing position, with feet wider than hip-width apart. Bend your arms, placing your hands behind your head. Lift one leg toward your body, bending your knee as you do, as if you were trying to touch your rib cage with your knee.
  • In addition to the above exercises, you can also do an incline workout indoors on the treadmill or outside on some hills.
  • Spot training involves training one muscle or “problem area” for fat loss and in this case, thigh fat.
  • Give yourself time to rest and your body to heal post-workout. So before you jump into another workout see if you have put at least 24 hours between the last time you worked out those muscles.

Bottom Line

Losing body fat in general and focusing on exercises that tone your legs can make them look slimmer. While a good, well-tracked diet and regular high-intensity exercises help, patience goes a long way toward building a leaner, stronger foundation for your body.

Remember, leg transformation takes time. Do you know who supports you as you figure out how to reduce thigh fat in your way? Decathlon!

Decathlon specialises in developing good quality, innovative and affordably priced sportswear and sports equipment and believes in improving the shopping experience.

Checkout multiple essentials at Decathlon
Related tags :