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Health, Weight loss How To Lose Thigh Fat – Exercises and Home Remedies

How To Lose Thigh Fat – Exercises and Home Remedies

By manisha   

How To Lose Thigh Fat

For women hormonal changes after puberty give rise to secondary sex features such as deposition of fat around the pelvis, buttocks, and thighs. Various unhealthy eating habits and sedentary lifestyle promote the growth of unhealthy fat all around the body especially the thigh and the hips, leading to obesity. Thigh fat is one those stubborn fats, therefore a mere exercise regime will hot help. The first thing to do in such cases is to adopt a healthy lifestyle, i.e eat healthy and be active.

How To Lose Thigh Fat - Exercises and Home Remedies

How To Lose Thigh Fat – Exercises and Home Remedies

Causes of Thigh Fat Accumulation
How to Lose Thigh Fat with these 10 Exercises
Lose Thigh Fat with these 10 Home Remedies

Causes of Thigh Fat Accumulation

  1. Hormonal changes

Women, in general, have more fat than men. After puberty the body is getting ready for pregnancy in the long term, therefore, the brain sends a signal through the hormone estrogen to retain as much fat as possible in the hips and thighs.

  1. Unhealthy Diet

It is no secret that an unhealthy diet leads to a fat accumulation in the body. It causes obesity and fatness starting from the hips and thighs.

  1. Sedentary Lifestyle

Sitting around at home all day and not being involved in any activity is one of the biggest factors that lead to thigh fat.

How to Lose Thigh Fat with these 10 Exercises

There are many exercises that aim to reduce thigh fat. The important thing to realise, however, is that in order to reduce thigh fat, you cannot just rely on doing thigh specific exercises. A full body workout along with the creation of a calorie deficit in the body is necessary. Below are a few workouts that should be adopted if you want to reduce thigh fat and tone your legs.

  1. Cardiovascular Exercises (Cardio)

Calorie deficit is the key to any good weight loss regime. Cardiovascular exercises are nothing but exercises enhancing heart activity. Cardio exercises are also sometimes called aerobic exercises. Through cardio, the circulatory system becomes efficient in pumping oxygenated blood to the working muscles. This constant supply of oxygen to the muscles keeps them toned and fat free. Thigh muscles are some of the longest and largest in body, thus, it is necessary that a good blood flow be maintained which in turn aids in burning fat and calories through work outs.

Below are a few cardio workouts:

  • Running
  • Biking
  • Swimming
  • Treadmill

2) Strength Training

The bulkier the muscles, i.e more the muscle you have, lesser the fat accumulation. Apart from cardio, strength training is another aspect to focus on when it comes to fat reduction. Make sure the next time you workout, you add some weights to your equipments in order to tone and strengthen the muscle. Other than that, strength training also boosts the body’s metabolism. Spot-specific exercises, that focus on muscles of only a certain area, are not enough. A full body-workout is what is necessary to lose thigh fat and body fat.

3) Play sports

Just playing certain sports or indulging yourself in some sort of sports activity can aid in burning huge amounts of calories. It also is a great change especially if you sit around at home all day living a very sedentary life.

4) Walk as much as you can

Day to day participation in chores is great as this helps burn calories slowly but surely. It keeps you from being lazy and keeps the body indulged in one activity or the other. Simply taking a 1-hour walk everyday can help burn 200-500 calories daily. You may brisk walk also if you want to lose more calories.

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5) Thigh-Fat specific exercises

Thigh specific exercises (along with some cardio and strength training) make for a great workout regime. Below are a few thigh and inner thigh specific exercises:

  • Lunges

Lunges are great strength exercises for the thigh muscles such as quadriceps and hamstrings. They help tone the thigh muscles and work your core strength.

  • Normal Lunges


  • Step 1: Stand straight with your feet hip-width apart.
  • Step 2: Put your hands on your hips and step forward with one leg. Make sure that your torso and spine are straight.
  • Step 3:  Lower your body and bend the knee of your front leg at a 90 degree angle. For a beginner you can keep the back leg straight.
  • Step 4: Hold this position for 5-8 seconds and pull yourself back up to a straight position
  • Step 5: Repeat this with the other leg.


  • Side Lunges


  • Step 1: Stand straight with your feet hip-width apart.
  • Step 2: Put your hands on your hips, keeping the left foot in place take one large step sideways with your right leg.
  • Step 3:  Lower your body slowly until the right knee makes a 90 degree angle and is parallel to the floor.
  • Step 4: Hold this position for 5-8 seconds and pull yourself back up to a straight position
  • Step 5: Repeat this with the other leg.

(ii) Squats

  • Regular Squats
  • Step 1: Stand straight and keep your spine erect.
  • Step 2: Slowly start lowering your body and bending your knees. At this point make sure you are still upright
  • Step 3: Raise your arms straight horizontally, transferring all your body weight to the knees.
  • Step 4 : Remain in this squat position for 5 seconds and come back to normal position. (standing straight)

(iii) Plie Squats

  • Step 1: Stand with your feet hip width apart.
  • Step 2: Make sure your toes are pointing diagonally outwards making a 45 degree angle.
  • Step 3: Put your hands on your hips and bend low until the knees are at a 90 degree angle. Also make sure both legs are parallel to the floor.
  • Step 4: Stay in this position for 5 seconds and return back to the standing position.

For effective thigh fat loss to about 10-15 squats in 1 set. Make sure you are doing at least 2 sets of squats everyday in your initial workout stage. As you get more and more used to work out, increase the number of sets from 2 to about 3-4 regularly.

(iv) Wall Sits

  • Step 1: Lean against the wall and keeping both your feet hip-width apart..
  • Step 2: make sure you keep your feet 2-3 feets away from the wall
  • Step 3: Slide down against the wall (keeping your back back pressed against it) so that the knee makes a 90 degree angle.
  • Step 4: Hold this position for 10-30 seconds. You may do 5-10 wall sits for 20 seconds each to burn more and more calories. The longer you hold the wall sit position the more calories and fat you burn.

(v) Jumping Jacks

  • Step 1: Put your hands on your hips and stand straight with your feet together.
  • Step 2: Jump and move your feet outwards simultaneously move your hands above your head
  • Step 3: Return to the standing position
  • Step 4: Keep repeating this for about 30 seconds to 1 minute.

For effective calorie and fat burn do 2-3 sets of 30-60 seconds of jumping jacks.

Lose Thigh Fat with these 10 Home Remedies

Below are 10 home remedies you can adopt if you want to lose thigh fat:

  1. Lemon, Honey and Lukewarm Water
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Consumption of lemon on an empty stomach is a great way to boost your metabolism. Studies show that vitamin C present in lemon aids in fat emulsification and is an effective home remedy if you want to lose thigh fat.

Ingredients Required

  • 1 tablespoon honey
  • 1 lemon
  • 1 glass of lukewarm water


  1. Take one glass of lukewarm water.
  2. Squeeze 1 lemon in the water. Also add 1 tablespoon of honey to the solution.
  3. Mix everything together thoroughly
  4. Drink this honey lemon water every morning on an empty stomach for effective results.

2) Apple Cider Vinegar

Apple cider vinegar is packed with minerals such as potassium and magnesium. It helps in prevention of water retention in the body, and is great for detoxification purposes as it flushes out toxins. Apart from that, it aids in metabolism and helps break down subcutaneous fat (cellulite).

Ingredients Required

  • Apple cider Vinegar
  • Olive oil
  • Lukewarm Water


There are two ways apple cider vinegar can be used:

  1. Add 2-3 tablespoons of apple cider vinegar and 1 tablespoon honey to a glass of lukewarm water, and drink it on an empty stomach everyday.
  2. You can also mix 3 tablespoons of raw apple cider vinegar with 2 tablespoons of olive oil and massage your thighs and hips with it. Afterwards make sure you rinse yourself afterwards.

3) Coffee Grounds

The presence of caffeine and antioxidants in coffee makes for a great scrub with fat reduction properties. Coffee scrubs help by improving circulation in the body, which in turn helps smoothen and tone muscles.

Ingredients required

  • Coffee grounds (leftover grounds from  brewed coffee)
  • Honey


  1. Take a few tablespoons of leftover ground coffee
  2. Add 1 tablespoon of honey to the mixture so as to get a paste like consistency
  3. Apply this paste all over your thighs.
  4. Allow this paste to dry for at least 30 minutes.
  5. Rinse it off afterwards.
  6. Apply this paste before taking a shower and use it at least twice a week.

4) Chia Seeds

Chia seeds are a type of super seed containing loads of fibres and are rich in omega 3 fatty acids. They contain 30% protein in them and are very healthy. It helps absorb fat in the stomach and is a very good natural remedy for thigh fat reduction.

Ingredients Required

  • Chia seeds


  1. Add chia seeds by adding some to your soup or lentils or any liquid substance.

5) Coconut Oil

Coconut Oil has medium chain fatty acids present in them due to which they get stored directly into the cell membrane. Coconut Oil very easily gets converted into energy and thus the body does not absorb it in fat form. A coconut oil massage over the thigh is an effective home remedy.


  • Coconut Oil


  1. Massage your thighs, hips and inner thighs with coconut oil everyday.

6) Replace high carb diet with more proteins

Carbohydrates are high in starch content that stimulates insulin in the body. The receptors present in the lower body, especially the thighs are super responsive to this hormone and thus a high carb diet promotes fat accumulation in the thighs. Replacing carbs with more protein rich foods is what you need in order to reduce thigh fat. Foods that are high in protein content include chicken, eggs, fibrous vegetables and etc.

7) Cayenne Pepper

Cayenne Pepper has fat emulsification properties and so it is a good idea to include in daily meals.

Ingredients Required:

  • 1 tablespoon cayenne pepper
  • 1 tablespoon honey
  • Lemon
  • Lukewarm water


  1. Add one tablespoon of cayenne pepper to one glass lukewarm water.
  2. If you want you may also squeeze one lemon and add 1 tablespoon of honey to the mixture.
  3. Drink it on an empty stomach in the morning everyday
  4. Apart from that, just addition of cayenne pepper to your daily meal will also work miracles.
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8) Juniper Oil

Juniper Oil will help with reducing cellulite accumulation in the inner thighs. Cellulite is free fat that gets accumulated just beneath the skin and is also sometimes referred to as subcutaneous fat. It has a very distinct appearance and is not very attractive. Juniper oil is a useful home remedy for women with extra cellulite in the thighs.

Ingredients Required

  • 5-10 drops of juniper oil
  • ¼ cup of olive oil


  1. Mix 10 drops of Juniper oil with a quarter cup olive oil.
  2. Massage the inner thighs regularly for a month with this mixture.

9) Seaweed

Seaweed is a great home remedy for inner thighs, especially when one suffers from excess cellulite accumulation. It helps in improving blood circulation, which in turn rejuvenates skin tissue and flushes out toxins. Apart from that seaweed is also a great skin exfoliator.

Ingredients required:

  • 3 tablespoons of ground seaweed
  • ¼ cup salt
  • 2-3 tablespoon of olive oil


  1. Mix all these three ingredients together, you may also add any essential oil to this mixture if available
  2. Before taking a shower, massage the cellulite stricken inner thighs with this mixture.
  3. Rinse off carefully after the bath.
  • Seaweed bath

You may also take a seaweed bath as it is equally helpful

  1. Fill a bathtub with some lukewarm water.
  2. Fill the bath tub with 3-4 sheets of seaweed and let it sit in the water for 10-15 minutes.
  3. Soak in this seaweed bath for 20-30 minutes.
  4. For good results take a seaweed bath at least once a week.

10) Get a good sleep

If the body does not get enough sleep or rest it leads to the production of a hormone called ghrelin. Ghrelin is a hormone stimulating the body’s appetite, more the ghrelin larger the appetite. Apart from that, if you don’t get an enough sleep the body lowers the levels of another hormone in the body called leptin. Leptin is a hormone that signals the brain when your body is full. Therefore sleep deprivation increases your appetite and doesn’t tell your brain that it is full, which in turn causes you to eat more leading to more and more fat accumulation.

How To Lose Thigh Fat - Exercises and Home Remedies

How To Lose Thigh Fat – Exercises and Home Remedies

Frequently Asked Questions

Question Answer
Q1) Is it necessary to go to gym if you want to lose thigh fat? It is not necessary to go to the gym, if you don’t have equipments at home you can do the thigh specific exercise at home also. Also go cycling, swimming or running to keep the cardio going.
Q2) How to lose thigh fat without looking bulky? Try doing as many aerobic exercises as possible. Aerobic exercises (Cardio) are efficient in burning more calories and don’t leave your muscles sore after a workout. Aerobic exercises can help you burn loads of calories, but toning the muscles require strength training and equipments.
Q3) What is cellulite? Cellulite sometimes all called subcutaneous fat, is nothing but free floating fat in the body that gets accumulated beneath the skin. It gives a cottage cheese like appearance and texture to the skin. It is also sometimes called subcutaneous fat the upper layers of skin. Cellulite accumulation is most common in the lower body especially the thighs.
Q4) How long will it take to reduce thigh fat? Thigh fat is one of the most stubborn fats. If you follow the workout regimes mentioned above, along with a good diet,  2 months should be sufficient to tone your thighs and making them stronger and cellulite free.


Wikipedia page on Thigh

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