This is an accumulation of fat on the sides of the upper thighs. This fat is difficult to lose unless you start working to reduce it as soon as possible. An excellent option is dietary changes and exercise regimens that focus on the glutes, lower abdomen, and pelvic region.
In this article, you’ll find detailed information on a series of exercises to reduce fat on the outside of your thighs at home.
What causes fat on the outside of the thighs?
Many of us feel like this fat comes straight from hell. But according to science, genetics plays an important role in where fat is stored in the body.
Imagine your thigh area as a backpack placed on the outside of your thighs, filled with energy for your body. Some of the reasons that cause this fat are:
- Sitting all day without movement causes fat accumulation.
- Lower back problems also affect that area.
- Estrogen dominance also plays a role in localized fat, even if you don’t have fat anywhere else on your body.
- Unhealthy dietary habits also affect your body fat.
So let’s jump right into those exercises to reduce outer thigh fat at home:
1. Clamshells
Lie on your right side with your arm extended along the mat and your head resting on your arm. Bend both knees and bring them slightly forward to align your feet with your glutes, making sure your hips are stacked and that you maintain a small gap between your waist and the floor. This is the starting position.
Inhale.
Exhale. Keeping your feet together, engage your right glute to raise your right knee toward the ceiling, making sure to maintain distance between your waist and the floor.
Inhale. Lower your right knee to return to the starting position.
Complete 10 repetitions on the same side before completing the remaining repetitions on the other side.
2. One-leg glute bridges
Perform single-leg glute bridges by lying on your back with your palms facing down at your sides.
Extend one leg, squeeze your glutes, and push through the other leg.
Keeping your upper back on the floor, lift your hips until your extended leg forms a straight line with your back.
Reps: 12 to 20 reps with each leg.
3. Grasshopper
Start in a push-up position with your hips centered and your hands placed under your shoulders.
Step your left foot diagonally toward your right hand, then alternate by stepping your right foot toward your left hand. This is one repetition.
Make sure to keep your glutes and obliques engaged while doing this.
You should repeat this 15 to 25 times.
4. Bowing thrust
Stand with your feet shoulder-width apart and your arms at your sides. Shifting your weight to your right foot, step back and pivot with your left foot—almost as if you were taking a bow—allowing your arms to come out in front of you in a comfortable position. Make sure your chest stays upright. Begin to straighten your right leg, pushing up through your heel and returning your left foot to the starting position. Do 10 repetitions on each side.
5. Step-Ups
Stand with a bench or step in front of you.
Starting with your right foot, step onto the bench, lightly tapping your left foot against the surface while keeping your weight on your right heel.
Lower your left foot back to the floor while keeping your right foot on the bench.
Repeat 3 sets of 12 reps, then switch legs.
6. Side plank
First, lie on your right side with your legs extended and your feet and hips resting on the floor, one on top of the other.
Next, place your right elbow directly under your shoulder, as shown in the illustration. Then, contract your core muscles and lift your hips and knees off the floor.
Hold this position for as long as you can. Then, return to the starting position. Then, do the other side and repeat.
7. Sumo squat
Stand with your feet slightly wider than hip-width apart and turn your feet outward.
Keeping your hands together in front of your chest, push your hips down and back into a squat.
Your weight should be on your heels, and your toes should be able to move freely. Make sure to keep your chest lifted and your back straight.
Return to standing and repeat.
Do 10 repetitions.
8. Donkey kick
Start on all fours on a yoga mat. Make sure your knees are below your hips and your hands are below your shoulders. Place your spine in a neutral position and draw your shoulder blades down and back.
Inhale.
Exhale. Keeping your knee bent, release and raise your right leg until your thigh is in line with your spine, making sure your foot remains flexed.
Inhale. Lower your right leg back to the starting position, but keep your knee off the mat.
Complete 10 repetitions on the same side, before repeating the remaining repetitions on the other side.
9. Jump squat
Start standing with your feet together, arms bent, and hands clasped behind your head.
Jump your feet outward, and when you land, immediately squat down, keeping your arms where they are.
Extend your legs and jump your feet back to the starting position, then immediately jump back out.
Complete 3 sets of 12 repetitions.
10. Superman Pose
Lie face down on the floor with your arms and legs extended.
Raise your chest and legs off the floor as high as possible. Keep your neck neutral.
Return to the starting position.
Repeat for 3 sets of 12 repetitions.
Tips to reduce fat on the outside of your thighs
- Try adjusting your diet: Carbohydrates are an essential source of energy for our body.
- Choose foods that have healthy carbohydrates such as vegetables, fruits, whole grains, nuts, etc.
- Get active: Along with dietary changes, staying active is also very important for losing that fat.
- Try to include activities such as swimming, running, dancing, etc. in your daily routine.
Along with these exercises to reduce fat on your outer thighs, try making changes to your diet for effective fat loss. Also, remember that fat loss isn’t guaranteed and you won’t lose it overnight. Only with continued effort and a few dietary changes can you say goodbye to the fat on your thighs.
