Excess fat in the thighs is one of the problems that make many people feel self-conscious, especially when wearing tight-fitting clothes or short dresses. However, according to Healthline, you can effectively reduce thigh fat if you apply exercises properly combined with a healthy diet. Here are exercises to help you reduce thigh fat quickly and effectively.
1. Squat
Squat is a basic and effective exercise that helps reduce thigh fat. This move not only affects the thigh muscles but also helps strengthen the glutes and abdominal muscles. Squats help you reduce excess fat in the thighs while tone these muscle groups.
How to do it:
Stand up straight with your feet shoulder-width apart.
Lower yourself as if sitting in a chair, keeping your back straight and making sure your knees do not cross your toes.
Push your buttocks and hips back up to the starting position.
Repeat 3-4 sets, each set 12-15 times.
2. Lunge ( side leg)
Lunge is a great exercise to help reduce thigh fat and tone glutes. This move can be done with or without weights to increase difficulty. Lunges help reduce excess fat in the thighs and buttocks, while improving the flexibility of the body.
How to do it:
Stand up straight, with your hands directly on your hips.
Step one foot forward and lower yourself so that the front knee is at a 90-degree square angle.
Push your front leg back up to the starting position and switch legs.
Repeat 3-4 sets of movements, each set 12-15 times on each leg.
3. Leg Raise
leg raises help directly impact the thigh muscles, helping to reduce excess fat and improve muscle tone. This exercise can be done at home without equipment.
How to do it:
Lie on your back on the mat, with your hands under your buttocks to create a support.
Raise one leg, hold for a few seconds, then slowly lower it.
Repeat the movement 15-20 times on each side of your leg, doing 3 sets.
4. Jumping Jacks
Jumping Jacks is a cardio exercise that helps burn calories and reduce body fat, especially thigh fat. This exercise helps you increase endurance and helps the body burn fat effectively.
How to do it:
Stand up straight with your legs together, arms along your body.
Jump out, open your legs and bring your arms up on your head, then jump back to the starting position.
Repeat the movement 20-30 times, performing 3 sets.
5. Wall Sit
Wall sit is a simple but extremely effective exercise in reducing thigh fat. This is a static exercise that helps burn calories and affect the thigh muscles.
How to do it:
Stand with your back against the wall and lower your body so that your thighs are parallel to the floor.
Hold this position for as long as possible.
The goal is to hold at least 30 seconds, making 3-4 sets.
Note:
To effectively reduce thigh fat, you need to combine it with a reasonable diet. Minimize foods high in sugar and saturated fat. Increase foods rich in protein and fiber such as green vegetables, fruits and whole grains to support the weight loss process and tone thigh muscles.
