Diet,  Fat Loss,  Health and Fitness Knowledge

How To Get Rid Of Thigh Fat

Thigh fat is simply the accumulation of excess adipose tissue in the muscles of the femur bones located in the thigh region. In this article we will talk about How thigh fat occurs , home test for checking it and how to get rid of thigh fat by exercise , diet , nutrition and change in lifestyle.

How to get rid of thigh fat

How Thigh Fat Occurs

Typically, a lot of fats are being deposited to the woman’s thighs due to hormones. Production of these hormones is in the ovaries and bacteria collects when there is no consistency in hormone levels.This causes anomalies resulting  in fat deposition in woman’s thigh area.

The Slim Thigh Test

How do you get to know if you have added fats on your thighs? You should simply try a thigh test at home. You can know it through the following:

Pinch yourself on your thigh. If you can get grip of enough fat, it means that your thigh muscles are thickly covered with numerous fat tissues. You can also use a fat measurement calliper to determine the amount of fat collected on your thighs. If your body fat is more than 30% the thigh fat is clearly visible and it’s time to lose those extra pounds.

How To get rid of thigh Fat/Exercise For Slim Thighs

How to get rid of thigh fat

Leg up

This is a good thigh exercise that can help you getting rid of thigh fat.


Lay on the floor with your back down and face towards the roof.
• Your palms have to be on the side pointing towards the floor and in relaxed state.
• Lift both legs up to about 30 degrees from the ground.
• Stop for almost five seconds. Slowly bring your legs to the ground.
• Do this  for 10 more times.

Leg stretch

This exercise will help improve blood circulation in your thigh area, and you can feel the effects after doing it for at least three times.


Sit upright with your feet together and stretched.
• Gradually move your legs apart as much as you can.
• Now exhale while you bend over to reach the toes of your right foot with your two hands.
• Try touching your knee with  your forehead. Wait and hold for about 6 seconds.
• Gradually lift your head and place your hands on each side of your body. Exhale as you do this.
• Do this on the other side as well.
• Do this for like 12 more times.


Lunges are the ideal exercise for your inner thighs. This form of exercise also handle the glute muscles and assist you to lose more weight around your buttock area.


Stand straight keeping both feet about 4 centimetres apart.
• Hold on to the light weights. You can also do this without weights.
• Bring your right leg forward and bend forward ,keeping all the pressure/weight on your right leg and stretching it.
• Using your left leg repeat the procedure.
• Continue for about 12 more times.

For more clearity of these movements go through my earlier article.

Scissors kick

It will work to ensure that your thighs and buttocks muscle tone well.


• Lie on the carpet straight with your hand behind your head.
• Carefully lift your feets and keep both your legs straight.
• Now, take  your legs apart and also bring them together interchangeably. In simple terms one leg up and one leg down and vice – versa.
• Do this for about 20 more times with each of your legs.

Engage yourself in running

Running lessens your thighs and fine tones your legs. It is a recommended exercise for people who have thick thigh muscles . It brings down the size of your thighs by reducing its excess thigh fat contents. Engaging in running can help in the reduction of your thighs fats.

Running up a slope is better than running on a level surface because it burns much more calories and thereby reduces thigh fats better than running on a flat surface.

Aerobic Exercises

Aerobic exercises help burn your thigh fat as well as any other part of your body that has excess fat deposits.

Some forms of exercises such as running, dancing, brisk walking, and stair-climbing increase your heartbeat and are also effective on your thigh muscles. Therefore, it is very crucial to get involved in aerobic exercise for at least 50 minutes a day for about five days a week.

Resistance Form Of Training

You can adapt to strength training after dropping fat from your thigh are .This is in order  to make sure that they become well defined. This normally happens after weight loss when the legs and thighs are not in very good shape. In my openion weight training like squats and deadlifts also helps in buring fat from thigh area. These exercises work complete leg muscles which in turn help you burn fat.

Stamina training( kick boxing , HIIT , sprinting , swimming) is the true solution to reduce excessive fat on thigh. This type of training program makes your thigh muscles harder, stronger and more defined. It also limits your thighs from expanding in size.

So now if we have talked about exercise,let’s get on with dieting part of how to get rid of thigh fat ?


Proper dieting is an essential factor in losing weight, keeping your body aligned and healthy, including reducing your thighs fats. So regarding your diet, you should consider the following points if you want to know how to get rid of thigh fat.

Consume low-calorie foods

To maximise fat loss from the thigh area, or infact any area, you need to burn more calories than you consume. Therefore consume nutritional food like complex carbohydrates , protein sources ( chicken , eggs ,fish , paneer , vegetables) and unsaturated fat.

This will not only supress your hunger but will give you constant supply of energy in lesser calorie consumption.

Remove sugar

We all have a weakness for sugar because most things we eat or drink contain sugar and that makes it difficult to lose those extra pounds. Sodas, energy, juices, etc. which contain a lot of sugar must be avoided. Alternatively, drink plenty of water as it eliminates toxins from your body, provides nutrients for the cells, and presents a clean environment that is required in the body.

Green tea

Green tea is  a good source of antioxidants with a small calorie. It is made up of ten times more polyphenols than vegetables and thus shields the bacteria against a free donation of fats. So tea without sugar is good.

Counting the carbs

The three essential elements that are needed in our body are fats, proteins and carbs. Therefore, completely cutting off the carbs from your diet will not work well. A minimum amount of carbs is required for the body to function properly.

Eat brown rice or unpolished rice, hand-pounded rice, multigrain flour, multigrain biscuit, bread and cereals. If you add butter  in your dishes or sugar in a bowl of cereals, then you’re getting it all wrong. In this case, sugar and butter make the most of your diet, not the relevant carbs.

Turn Your Lifestyle Around.

Consider having a change in your  way of life by doing the following:

Play a sport

I’m with you when you think, “I do not have time to play sports!” But playing any game at least three times a week will help you in many ways. It might be playing fetch with your dog or football with your baby! Adrenaline and good hormones will help you lose weight and stay hungry. Your heart will cease to worry; you will sleep well at night, you will work well day after day.

Pick up a hobby

Start doing your favourite things. Your mind is more relaxed and serene when you do things that make you happy. Happy hormones do better things for you than you can imagine. The lesser stress you feel, the more weight you lose, and of course, the more confident you can be.

Take a hike/bike/plane

Try to make time to hike, bike( cycling) or travel to places you have always wanted to travel to. Hiking and biking will help you tone your thighs and travelling will help you see places and people that will open you to the new world.

So now you all came to  know that exercise and mental activity are needed to lose weight, which will help you get slimmer thighs.


The tasks of how to get rid of thigh fat? can be stressful but with a positive mind, good exercises, diet, and lifestyle changes, you can  succeed in your work 

So this was all about how to get rid of thigh fat.  Stop worrying about thigh fat and start working for those toned legs.


Pic credit

I am Shweta Singh, Director and CEO of Kirola Sports Private Limited. Former national level player in basketball, taekwondo and high jump. I have also started training in Mixed Martial Arts. Health, fitness and motivation are pillar of success for every individual. My only aim is to make every individual fit and healthy. I will be motivated if my blogs motivates you to take one step closer towards your fitness goals. Kirola team will help you to stay fit and healthy through our blogs . We also aim to motivate you all through motivational stories of lesser known people and about their struggles and achievements. If  you need any assistance and guidance related to health and fitness. Contact us.

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