10 Effective Exercises To Lose Thigh Fat For Women

When it comes to toning lower body, fat loss from thighs and hip region is absolutely essential.
Muscles of thighs are of 4 types :

a) Quadriceps (or quads) are present in front of thighs, serve to straighten legs.

b) Hamstrings are present at the back of thighs, use to bend legs.

c) Abductors or outer thigh muscles, use in sideways movement

d) Adductors (inner thigh muscles) also use in sideways movements.

The inner muscles of thigh create the main problem because the sideways movement is generally less in our daily routine.

Also, these muscles have attachment to pelvis and hip and provide the core strength.

Sports persons engage in physical activity that causes fat loss from thighs.

Lose Thigh Fat For Women

10 best exercises to get rid of extra fat of thighs

We have compiled a list of 10 effective exercises to get rid of thigh fat exclusively for women.

1.Cossack Squat

Cossack Squat is a multi-planar movement and very helpful for shaping the lower body.

It provides a unique stimulus to your glutes (muscles that moves toward thighs) and thighs.

How to do?

  • Stand with your feet wide apart, twice as wide as shoulder distance. Turn your knees outwards and lift up your heel slightly.
  • Extend your arms forward with reference to your shoulders.
  • Now Squat toward left as much as possible, and meanwhile turning up right toes.
  • Keep a position such that your right leg remains straight and bend your left knee.
  • Maintain balance by leaning forward.
  • Regain the starting position and perform for the opposite side to complete one cycle.

Frequency: you can repeat this exercise for 2 to 4 sets.

Muscles targeted: Quadriceps, glutes, hamstrings, adductors

2.Squat with ball

This exercise can be done with dumbbell or without. Both ways are beneficial.

How to do?

  • Place an exercise ball between your back and wall. The ball should be in mid-way of your back length. And back should be in an upright position.
  • Your arms should be your sides. Feet should be slightly apart with reference to your shoulders.
  • Now slowly move the ball in a downward direction by controlling your body weight and breath.
    There should be a 90-degree angle between your knees.
  • Now turn toward the upward phase. For this, carefully move the ball in an upward position by pushing the ground slightly by your feet.
  • Hold each position for 3 seconds.

Frequency: Initially you can do 5 repeats and then slowly increase it to 12. Resting time should also be increased from 3 sec to 30 sec.

Muscles targeted: Gluteus, quadriceps, and hamstrings.


Lunges are the exercise in which one leg is positioned forward with a bent knee and flat foot and other leg is behind. It is mainly used to warm up.

You can use either dumbbells or kettlebells in hands and using barbell behind the neck or shoulders. It is considered as bread and butter for many routine fitness.

How to do?

  • Stand straight with shoulder upright and back.
  • Then take a step by your left leg and slowly lowering your hip so that angles between the knees of both legs become 90 degrees.
  • Then regain your starting position and then repeat the same with other legs.

Muscles targeted: Quadriceps muscles, glutes, adductor, and hip muscles

Variation of lunges :

  • Alternate leg lunges: this is done by alternating both legs one by one and so on.
  • Static lunge: in this lunges, only up and down movements are performed by standing in lunges position on one place.
  • Walking lunges: walking in whole room in lunges position
  • With dumbbells: you can also perform lunges with dumbbells and barbell


4.Seated pillow squeeze

This is the most convenient exercise to do for burning fat from thighs. It is also easy to do at home without anyone’s help. For this, you need a chair (without wheels) and pillow or softball.

How to do?

  • Sit on a chair in such a way that your feet touch to ground and the angle between your knees should be 90 degrees.
  • Now between your thighs, placed a pillow or softball
  • With the exhalation, squeeze the pillow. And remain this position for 1 minute.
  • Breathe normally and then back to starting position and repeat.

Frequency: you can hold on to squeeze position from 30 seconds to 1 minute. Squeeze the pillow about 10-20 times.

Muscles targeted: Inner thighs, Core

5.Butt lift (bridge)

This exercise helps to burn out internal thigh muscles. This exercise is also used in yoga and by fitness trainers

How to do?

  • Firstly lie on the floor by facing upward.
  • Bend your knees at 90 degrees and lift hip slowly by contracting glutes. Hold on this position for 3-5 seconds.
  • Then lower the hip and repeat the same process.

Frequency: 15-20 repeats

Muscles targeted: Glutes and hamstrings.

6.Frog bend

This is the perfect exercise for shaping your thighs. This does not need any equipment. All the moves are under resistance of gravity. This is beneficially for toning abs and thighs.

How to do this?

  • Lie on a mat by facing upward.
  • Slowly lift your legs upward and stretch them straight.
  • Then bend your knees outward and then again straighten it.
  • Repeat the same.

Frequency: you can repeat 3 sets having 12 repeats.

Muscles Targeted: Inner thigh muscles and abdomen muscles.

7.Adductor squeeze with pilates ring

The adductor stress is the stretching of your inner muscles of the thigh. Adductor squeeze is very helpful in shaping the thighs.

How to do this?

  • Lie on the floor facing upward and arms on sides. Raises legs to tabletop position and put pilates ring between your knees.
  • Raise head and shoulders and squeeze core and glutes slightly while squeezing ring. Maintain this position for 5-10 seconds

Frequency: 3 sets with 5-10 seconds repeats

Muscles targeted: inner thighs

8.Crisscross jack

This is a very effective and easy move which directly targets inner thigh muscles. Also, it facilitates like a whole body workout.

How to do this?

  • Stand straight. Your legs should be wide apart as much as your shoulder distance.
  • Keep your arms up toward sides. This is your starting position.
  • Now jump by crossing your legs and arms such that your left leg is over the right (or in front of right) and your left arm is above the right.
  • Now again jump to regain the position.
  • Repeat the same process and so on.

Frequency: you can do this exercise for 30 to 45 seconds.

Muscles Targeted: Glutes, inner thigh and outer thigh muscles, abs and shoulder muscles.

9.Chair Pose

This exercise is very simple to burn the fat from inner thighs. Also, it strengthens the core.

How to do?

  • Stand straight without having any gap between the feet. Lengthen your torso as well as arms extended toward the ceiling.
  • While exhaling, attain a position assuming that you are sitting on a chair by lowering your hips and bending your knees.
  • Now with inhaling attain the normal position with the extended torso.
  • Keep each position 10 seconds.
  • Repeat this process and so on.

Frequency: you can do this for at least 10 times.

Muscles targeted: Core, hips, and thighs

10.Crescent kick

This is the perfect move as it contains a mixture of strength, flexibility, and balance. You can do this with a chair or even without chair.

How to do this?

  • Stand straight on your feet. Your chin should be somewhat downward and shoulders should be relaxed.
  • If you take chair then keep yourself an arm’s length away from the chair.
  • Now kick with your one leg by forming an arc.
  • Regain the original position and repeat the same.

Frequency: you can do this for 10 kicks with every leg.

Muscles targeted: glutes, inner thigh and, thigh muscles and back muscles


Following even one of these exercises on a daily basis can help you tone your thighs within a short time period.

Engaging in physical activity and exercise does not only result in a better appearance but also a healthier you and better metabolism.

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