FITNESS

How to Lose Thigh Fat: 6 Exercises Without Equipment

When it comes to toning your legs, you don’t have to spend hours in a fancy gym to achieve results. became. We’ve rounded up his six exercises for toned thighs that you want to start ASAP.

Dumbbell training can help fight off fat rolls, but you can do it with just your own body weight, especially in lower body training. You get the benefits above, but if you really want to tone your thighs, you really need to add some lower-body exercises like squats, lunges, and bridges.

Repeat each exercise 10-15 times before moving on to the next exercise. After completing all 6 exercises, start the first exercise again and repeat 3-5 times. Aim to complete these sessions her two to three times a week to really tone her thighs.

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No lower body workout is complete without the first exercise for toned thighs: the squat. Squats work everything from your quadriceps to your glutes to your hamstrings, creating a great thigh-sculpting effect throughout your lower body. To do it, start standing with your feet hip-width apart. Lie on your back and sit down until your thighs are parallel to the floor. Raise both legs to return to the starting position. Repeat target repetitions.

RELATED: 5 Exercises Trainers Swear To Lose Thigh Fat Fast

Woman doing lunges for toned thighs
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Lunges are an important lower body exercise for strengthening your thighs. To perform lunges, start standing with your feet hip-width apart. Take a big step forward with your right foot. Lower your back knee toward the ground while bending your front knee and lowering your hips. Push your front foot to return to the starting position. Repeat on both sides for target repetitions.

woman doing side lunges
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Side lunges are great for hitting the outer hips and thigh area. To perform them, start standing in a wide open position. Bend one knee and lower it toward that side while keeping the other knee straight. Press into the floor with your bent knee to return to the top position. Repeat on both sides for target repetitions.

RELATED: 6-Minute Inner Thigh Workout for Toned Legs

Glute bridge exercises for toned thighs.
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Given that the glutes effectively form the last upper, or rear, part of the thigh, targeting the glutes with a floor bridge is a great way to help tone your thighs. with your knees in the air and begin to lie down on the floor. Squeeze your glutes and press your feet into the floor to lift your hips so the tops of your thighs are in line with the crease of your hips. Slowly return to the starting position. Repeat target repetitions.

Clamshell exercises for toned thighs.
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Hip abduction helps strengthen your outer thighs and glutes. Straighten your legs and begin to lie on your side. Keeping your leg straight and the top of your foot pointing toward the ceiling, lift your top leg. Lift 6 to 12 inches, then return leg to starting position. Repeat on both sides for target repetitions.

A woman doing burpees demonstrates how to get rid of sagging lower abdomen.
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Finish off your toned thigh exercises with burpees. Burpees are a great full-body exercise that targets the muscles in your lower body and boosts your metabolism to help burn excess fat. To perform a burpee, start standing with your feet hip-width apart. Drop down explosively and kick your leg back to drop into a pushup position. Explode quickly to return to your feet and launch yourself into the air while raising your arms above your head. Absorb the landing with a quarter squat and immediately flow into the next repetition. Repeat target repetitions.

Tyler Reed

Tyler Read is a personal trainer and has been involved in health and fitness for the past 15 years.Read more about Tyler

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