A little extra thigh fat isn't always a bad thing. Excess thigh fat, on the other hand, might be difficult to eliminate. There are a variety of treatments available to assist you in losing excess body fat. Although exercise for thigh fat and a balanced diet are frequently advised as first-line treatments, they may not always be sufficient for certain people, particularly those who are overweight or obese.

Medical therapies like thigh sculpting and body contouring, as well as surgical procedures like laser therapy or classic liposuction, may be more successful in these circumstances, while they are more expensive and may come with health risks and problems.

The approaches listed below, which are a combination of natural and medical procedures, can help you reduce thigh fat. Some treatments are simple and inexpensive to do at home, while others are more costly and may need surgery.

Before deciding on the best approach for you, discuss all of your options with your doctor.

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. 

Table Of Contents:

  1.  Understanding what causes inner thigh fat
  2. Facts About Reducing Thigh Fat
  3.  How to reduce thigh fat? 
  4.  What are the best exercises to reduce thigh fat
  5.  Sample workout to lose thigh fat Routine
  6. Tips for Exercising to reduce thigh fat
  7.  How to reduce thigh fat at home in 7 days?
  8.  How to lose thigh fat without exercise? (write how to reduce thigh fat naturally)
  9. How to lose thigh fat with diet?
  10.  6 Simple Yoga asanas for reducing thigh fat
  11. Can walking reduce thigh fat?
  12.  Does cycling reduce thigh fat?
  13.  FAQ
  14.  The Bottom Line

Understanding What Causes Inner Thigh Fat

If you consume more calories than you burn, your body must retain the extra calories to keep them from being wasted. This is when the fat enters the picture.

According to the World Health Organization, there has been a rise in the consumption of energy-dense meals (high fat and sugar) as well as a decrease in physical activity. The primary reason for weight gain is an energy imbalance.

Once again, you may credit your genetics for where this fat is stored. According to one study, hereditary variables have a significant role in body fat accumulation, particularly in women.

The hips, lower belly, and inner thighs are where most women retain fat. Men, on the other hand, carry fat mostly in their abdomens but are not immune to inner thigh fat.

If your genes have blessed you with inner thigh fat, it might appear in one of two ways:

  • subcutaneous fat (located just below the skin)
  • intramuscular fat (located within the muscle)

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 do Goblet Squats

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 do Burpees: 

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 do Running:

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 do Jumping Jacks: 

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 do Lunges: 

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 do Reverse Planks: 

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 do Skaters: 

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.

Sample Workout To Lose Thigh Fat

Incorporate these exercises for thigh fat into your training programme to kick-start the fat-burning process and reduce thigh fat over time.

  • High-intensity interval training: When compared to other forms of workouts, HIIT generates a considerable reduction in body fat. It entails short bursts of high-intensity physical activity, such as running or leaping, followed by rest or low-intensity exercise. Why is high-intensity interval training (HIIT) so effective? Thanks to increases in your oxygen demand and metabolic rate, your body continue to burn calories even after you finish your workout.
  • Squats and lunges: Squats and lunges, for example, are wonderful for sculpting and defining your leg muscles. They strengthen and tone the whole lower body, including the glutes, quadriceps, and hamstrings, resulting in leaner, stronger thighs.
  • Weight training: Weight training for the lower body, in particular, will result in sculpted thighs and better-defined leg muscles. At home or in the gym, focus on sitting or standing leg curls, barbell squats, and similar exercises.

How To Lose Thigh Fat Without Exercise?

Exercise and weight reduction tablets aren't the only ways to lose thigh weight. While most physicians and fitness specialists would advise you to exercise, you may lose thigh weight by keeping an eye on your total diet. Counting calories and eating a nutritious, well-balanced diet will help you burn unnecessary body fat, especially fat on your thighs. It's crucial to understand that fat loss cannot be targeted at certain body areas. It must be burnt as part of a larger weight-loss plan.

Step 1 - Keep track of your calories. To reduce weight, you must create a calorie deficit. Never eat less than 1,200 calories each day. Extreme dieting might force your body to enter a survival/starvation mode, in which it seeks to conserve all fat stores and makes weight reduction difficult.

Step 2 - Make sure you drink lots of water. Eight glasses of water each day are recommended. Water is calorie-free, may assist cleanse your body, and is beneficial to your muscles. If you don't feel like drinking water, try a diet Coke or low-fat milk instead. Avoid high-calorie beverages such as ordinary soda, alcohol, juices, sports drinks, and other carbonated beverages.

Step 3 - Eat many times a day. To avoid cravings and snacking, eat five to six modest meals each day. Eating modest, healthy meals reduces your desire to consume unhealthy snacks by preventing you from being hungry in between meals.

Step 4 - Consume a healthy diet that includes whole grains, fruits, vegetables, low-fat dairy, carbs, veggie proteins, and lean meats.

The Perfect Diet For Thigh Weight Loss

There is no one-size-fits-all diet for decreasing leg fat. In general, people lose weight when they expend more calories than they consume, and healthy meals, such as fruits and vegetables, have fewer calories. The National Institutes of Health (NIH) recommends that you eat the following foods:

  • 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
  • healthful oils, such as olive oil and nut oils

Eating a lot of high-fibre meals can also help you lose weight. Because these meals take longer to digest, they keep you feeling fuller for longer.

Many people who want to reduce weight resort to low-carbohydrate diets, which stress meals that are high in protein and healthy fats but low in carbohydrates.

Investigations investigating whether low-carb diets are more successful at encouraging weight reduction than other diets have yielded conflicting findings, but some evidence backs them up.

In one randomised control experiment, for example, participants who followed a low-carb diet lost more weight than those who followed a low-fat diet. It's worth mentioning that eating a healthy diet can help you feel better in a variety of ways.

Diet Tips To Lose Thigh Weight And Get Toned Legs

It is suggested that you stick to a regular food plan that has been given by a trained nutritionist. It is critical to have personalised diet regimens because various people have distinct eating tastes and habits.

Because people's health and weight features differ, specialised and tailored diet plans are also necessary. Here are a few well-known diets:

– Calorie Diet (1200 calorie diet)

– Paleo Diet

– Protein Diet (intake of Protein foods for thigh weight loss and other parts of the body.)

Other well-known diets include the Salt diet, Cholesterol diet, Dash diet, and so on. It's critical to understand the nutrition items that help you lose weight.

  • Fish, lean chicken, cheese, yoghurt, milk, beans, eggs, almonds and seeds containing protein, such as pumpkin, squash, and watermelon seeds, are all good sources of protein.
  • Legumes such as peas, beans, and lentils are high in protein, fibre, and other healthy elements, so include them in your diet.
  • Fruits and vegetables high in fibre, such as berries, potatoes, and apples, should be consumed. Fibre makes your stomach feel full, causing you to eat less.
  • Low-cholesterol foods include whole-wheat kinds, carrot sticks, apples, blueberries, oats, barley, soya food, sweet potatoes, almonds, sweet potatoes, broccoli, and other low-cholesterol foods.
  • Use oils that are low in saturated fat, such as mustard oil, rice bran oil, and canola oil.

6 Simple Yoga Asanas For Reducing Thigh Fat

1. Anjaneyasana or crescent moon pose

  • Begin in a downward-facing dog position. Lower your left knee to the floor and position your right foot in between your hands.
  • Make sure your right knee is bent at a 90-degree angle and the top of your left foot is on the floor.
  • Inhale, stretch your arms up to the ceiling in line with your ears, and connect your palms in namaste mudra.
  • Look up while bending your head slightly rearward. Stay here for 5-9 breaths, then switch to the left foot and repeat.

2. Setu bandhasana or bridge pose

  • Begin by laying down on your back. Bend your knees and stand with your feet hip-width apart.
  • Inhale and raise your hips to the ceiling, pressing your feet into the floor. Exhale gently and steadily, lowering your hips to the floor.
  • Hold for one minute after doing this exercise ten times.

3. Lizard pose or utthan pristhasana

  • Begin by placing yourself in the downward-facing dog asana.
  • Inhale and extend your right leg to the outer edge of your right palm, forming an extended lunge stance.
  • Lower your hips while maintaining your arms straight and your spine long and flat.
  • Only descend onto your forearms if you're comfortable here. As you straighten your left leg, press against the ball of your left foot. Stay here for 30 seconds, then switch sides and repeat.

4. Malasana or garland pose

  • Begin by standing tall and having your feet slightly wider than hip-width.
  • Now, do a namaste with your hands in front of your chest and turn your toes slightly outwards.
  • Take a big breath in and gently bend your knees, dropping your hip to the floor as you exhale.
  • Use your upper arms to force your thighs open after your hips are a few inches off the ground. Squeeze your thighs inwards at the same time to feel a lift in your hips.
  • Maintain a straight torso and an elevated chest. Allow your shoulders to relax. Hold for 8-10 breaths with your entire body engaged.

5. Virabhadrasana or warrior 1 pose

  • Begin by separating your feet by 3 to 4 feet. Turn your right foot 90 degrees right and your left foot 45 degrees inwards.
  • Turn your whole body to the right, squaring your hips as you go. The front of the mat should be towards you.
  • Bend your front knee and leg as you lunge, maintaining your weight on your front heel and big toe, and your rear foot pressing from the outside heel.
  • Make sure your knee is squarely over your ankle by squaring your hips.
  • Inhale and lengthen your trunk, keeping your arms straight and in line with your ears.
  • Hold this position for 5-10 breaths. Rep on the other side.

6. Goddess pose

  • Begin by separating your feet by 3 to 4 feet.
  • Now, depending on your flexibility, turn your toes outwards at a 45-90 degree angle.
  • Take a deep breath and stretch your spine. Exhale and drop your hip into a broad squat by bending your knees and lowering your hip. In the namaskar mudra, bring your palms together in front of your chest.
  • Hold for 9 to 12 breaths, then repeat for a couple of rounds.

Does Cycling Reduce Thigh Fat?

Cycling might help you burn a lot of calories in a short amount of time, but if it's all you do to lose weight, you can wind up with thick thighs. So don't be astonished if you can't squeeze into your trousers after six months of spinning exclusively. Bulky, on the other hand, does not imply that you will have thigh fat; bulk refers to muscular tone. The muscles in your legs tend to grow in size as they become stronger. You grow greater muscle mass if you ride at a high resistance for an extended period.

If you are a woman, any type of exercise, including strength training, will not make you bulky. Women's low testosterone levels make it harder for them to develop bulging muscles.

Maintain these things in mind before you bike to keep your thighs in shape.

Stretch: The iliotibial band is a muscle that runs down the outside of your thigh. This muscle might get inflamed if you begin riding without first warming up. Before you start riding, make sure you stretch and use foam rollers on your legs.

Strength train: Long periods of sitting on the bike put a lot of strain on the lower back. Riding on rocky terrain also puts a strain on the lower back. Your lower back might be harmed if you don't practise enough muscle-strengthening workouts. Combining strength training with cycling can also help you become in terrific form with your legs.

Follow a warm-up routine: The nerves in your legs might compress if you don't exercise your body sufficiently, especially your legs, producing pain and discomfort. Warm-up activities and short distance cycling are the best ways to begin cycling before going all out.

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!

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