It is always difficult to get rid of excess body fat, but it can be far more difficult if you're trying to lose fat from your inner or outer thighs. The problem is more frustrating for women. The good thing is that you can perform some outer thigh exercises and tone up your thighs to some extent. It is important though that you stay consistent and maintain right form while performing certain thigh exercises. You should also add some strength training and cardio exercises to your overall fitness routine for better effects. And of course, you need to lose fat, so it is important to pay attention to your diet and ensure that you're on a low or medium calorie diet.
Exercises to Tone Outer Thigh
Lunges are good because they use your thighs and improve lower body strength. You may consider starting without dumbbells if you are not already doing lunges in your routine.
How to do: For better results, hold about a 5-pound weight in your right hand and side lunge to the left. Slowly bring your right hand to your left foot while lowering your hips. Keep toes pointed and slowly push off using your left foot to get in a curtsy position. Press your weight overhead while keeping your left leg crossed behind your right. Repeat.
Standing Stretch Using a Band
The exercise uses an exercise band and is easy to perform at home. This works great to tone up your outer thighs.
How to do: Take an exercise band and stand right in the middle of the band with each end grabbed tightly in hands. Stretch your leg to your side in a slow, controlled motion. Repeat the same with other leg.
The Single-Leg Circle
The exercise may look simple in the beginning, but it is not. It works your thighs and hamstrings and improves strengths and shape.
How to do: Lie on the floor with hands by your sides and palms facing down. Lift your right foot up as if you're trying to touch the ceiling. Rotate your leg in an outward directly and slowly use your raised leg to tract a circle on the ceiling. Keep your hips steady and repeat the circular motion five times in a clockwise and then in a counter-clockwise direction. Repeat with your other leg.
This exercise is a great choice due to its leg-shaping and bottom-lifting benefits.
How to do: Stand in a comfortable position with your toes pointed outward. Slowly bend your knees and lower your body until your knees are right over your ankles. Keep your legs straight and return to the starting position. Do at least 3 sets.
Leg raise or leg lifts are among the best outer thigh exercises and provide you with the opportunity to perform them anywhere you want.
How to do: Start on your side while flexing your feet and placing your top hand right in front of your abs. Place your supporting arm under your head while keeping your bottom leg extended. Lift your top leg using your flexed heels. Keep lifting until your heels are about six inches from the ground. Now, use your heel to draw small circles for 15 reps. Don’t lower your thighs throughout the exercise. Repeat with other side as well.
Single-Leg Hip Raise
Using this exercise will help tone up your thighs and work your buttocks as well.
How to do: Lie on your back with your right leg on the floor and left knee bent. Straighten out your right leg and slowly lift it to a 45-degree angle or until it aligns with your left thigh. By using your core muscles, press your left heel into the ground to raise your buttocks until you get in a position where your shoulder, thighs, and hips are in a straight line. Return to the starting position and repeat with your other leg.
Resistance Band Clamshell
Using resistance band makes smaller muscles in your thighs and hamstrings work better. This really helps bring your outer and inner thighs in good shape.
How to do: Start by wrapping a resistance band around your thighs. Lay down on the floor with your knees bent in a 90-degree angle and feet placed firmly on the ground. Slowly lift your top knee about 12 inches with your foot maintaining its position against your bottom foot. Now, slowly lower your knee to touch your bottom knee. Repeat a few times for the burn.
Doing this exercise regularly will help tighten up your muscles in outer and inner thigh. The exercise is also quite beneficial for your core muscles, arms, and buttocks.
How to do: Go on all fours and slowly take your left leg out to your side. Lift it as high as possible and take a little pause before returning to the starting position. Repeat with your other leg as well.
Squeeze and Lift
This is one of the very best exercises for your inner thighs. In fact, it is effective for those who have weak inner-thigh muscles or have a groin injury. At the same time, it also works your outer thighs.
How to do: Get a small exercise ball and place it between your ankles – using a weighted ball will work even better. Lie down with your left arm used to support your head. Slowly bend your top arm while pushing the floor with your hand to maintain your balance. Now, squeeze the ball using your inner thighs. While squeezing the ball lift your legs off the ground by pressing your bottom leg up. Hold the position for a few seconds and repeat with your other side.
Cardio for Thighs
Along with doing abovementioned inner and outer thigh exercises, you should include cardio exercises in your fitness program to lose excess fat. You can start with running or cycling, but anything like stair climbing, swimming, or kickboxing will work just fine.
Lose thigh fat with those burning and fun outer thigh exercises: