How to Lose Thigh Fat: 6 No-Equipment Exercises

How to Lose Thigh Fat: 6 No-Equipment Exercises

When it comes to toning your legs, you don’t need hours spent in a fancy gym to get results. In fact, with a few easy, no-equipment exercises on deck, sculpting your thighs has never been easier. We’ve rounded up six exercises for toned thighs that you’ll want to start doing as soon as possible.

Although dumbbell workouts can be helpful in combating fat bulges, you can certainly do this with your own body weight, especially for lower body training. Also, doing daily cardio while jogging is great for many health benefits, but you need to add some real lower-body exercises like squats, lunges, and bridges if you really want to add some muscle. definition to your thighs.

Perform this workout by doing a set of 10-15 reps for each exercise before moving on to the next exercise. After completing all six exercises, start the first exercise again and repeat three to five times. Try doing two or three of these workouts a week to really sculpt your thighs.

woman performing twist squat jumps

No lower body workout is complete without squats, which are the first of these exercises for toned thighs. The squat hits everything from your quadriceps to your glutes and hamstrings, providing a huge thigh-sculpting benefit for your entire lower body. To perform it, start standing with your feet hip-width apart. Sit down and lower your hips until your thighs are parallel to the top of the floor. Step up through both feet to return to the starting position. Repeat for target reps.

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woman performing lunges exercises for toned thighs

Lunges are another core lower body exercise that’s essential for sculpting great thighs. To perform the lunge, start standing with your feet hip-width apart. Take a big step forward with your right foot. Lower your back knee toward the floor as you bend your front knee to lower your hips. Push off on your front foot to return to the starting position. Repeat on both sides for target reps.

woman performing side lunges

Side lunges are great for hitting the outer hip and thigh area. To perform them, start standing in a wide-spread position. Bend one knee and lower it to that side while keeping the other knee straight. Push through the floor with the bent side of the knee to return to the top position. Repeat on both sides for target reps.

RELATED: A 6-Minute Inner Thigh Workout for Toned Legs

Gluteal bridge exercises for toned thighs

Hyper-targeting the glutes with a floor bridge is a great way to tone your thighs, since the glutes effectively form the last upper and posterior part of the thigh. Start lying on the floor with your feet flat on the floor and your knees up. Squeeze your glutes and press through both feet on the floor to raise your hips until your upper thighs and hip crease are in a straight line. Slowly return to the starting position. Repeat for target reps.

clamshell exercises for toned thighs

Hip abduction helps sculpt the outer thigh and glutes. Start lying on your side with your legs straight. Keeping your leg straight, raise your top leg while keeping the blade of your foot pointed towards the ceiling. Raise it 6 to 12 inches, then lower the leg back to the starting position. Repeat on both sides for target reps.

woman doing burpees, demonstrating how to get rid of a sagging lower abdomen

Our exercises for toned thighs culminate in the burpee, a great full-body exercise that heavily targets your lower body musculature and provides a nice metabolic boost to help burn extra fat. To perform burpees, start standing, placing your feet hip-width apart. Explosively drop down and kick back into a push-up position. Quickly explode on your feet, then jump into the air while raising your arms above your head. Absorb your landing into a quarter squat, then immediately move on to the next rep. Repeat for target reps.

Tyler Read

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

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