All these basic leg exercises will help in training three important muscles of your legs :

• • Quadriceps 
  • Glutes ( Your Bum)
  • Hamstrings
  • Calves

 How to get rid of Thigh Fat fast Using Thigh Fat Loss Exercises:

Thigh Fat Loss Exercise 1:

 How to get rid of Thigh fat with Squats:

• Stand with your feet shoulder-width apart
• You can either keep your hands behind your head or can stretch them forward, parallel to the ground
• Then slowly go down and get as far down as you can without disrupting the posture
• Now slowly come back to the starting position by pushing the ground via the heels
• That’s one rep. Do about 15 to 20 reps in each set and do about 2 to 4 sets as per your comfort level.
• Ideally, keep a gap not more than 30 seconds between each set.
• You can increase your sets as per your need or if you are on an advanced level you can use weights too.

Precautions for a Perfect Squat:

1. Keep your heels glued to the ground and never lift them especially during rising upwards from the ground…If you are not cautious about this then This can damage your knees in the long term. Keep your attention on your heels!
2. Keep your thighs parallel to the ground when moving downwards and go as much downwards as you can.
3. Keep your lower back a bit arched…make your bums stick out a bit.
4. While working out, Visualize that your leg muscles are getting worked and toned. This will help you to be more pumped up and focused throughout the workout.

If you are doing it right then you will feel a bit of pressure in your quadriceps. If you are not feeling it that much then chances are high that you are pushing via your toes and not through your heels.

• If you have any issues with back pain or knee pain then you can opt to do the Bulgarian Split Squats.  It won’t strain upon your back or knees and will help in enhancing your mobility and flexibility. Its a great replacement for the normal squats.

Squats, FAQS:

 

• What are the benefits of squats?

1. Helps in burning calories rapidly
2. Helps in improving the flexibility
3. Improve your body balance
4. They will help in strenghening the leg muscles that in the long run will help in safegurding the knees and other joints
5. It helps in better blood circulation

• Do squats really give you a bigger bum?

Squats will get your glutes worked up pretty hard and hence it will start to get look more tone.

With time this firmness can give away the impression of a bigger bum, but what it does is get the back region well-toned and firm.

Thigh Fat Loss Exercise 2:

Precautions For Doing Lunges:

1. Upper body needs to be straight
2. The angle of your front leg should be 90 degrees with the ground.
3. Go as low as far as possible
4. Don’t overdo it…If you feel like you can’t start with 15 reps in each set then lower it down to your need. Slowly enhance your game

Do a bit of small stretching to prevent your legs feeling too much rigid& to free them up a bit. Drink a little bit of water if you feel a bit exhausted right now…

Lunges- FAQS:

• What are the benefits of lunges?

1. Highly effective in strengthening the buttocks and the hamstrings
2. Incredible for toning your lower body in a small period of time
3. Enhances the strength of your lower back and legs
4. Helps in correcting your bad posture
5. Make your body more flexible

• Are lunges or squats better?

Lunges and squats go hand to hand in toning the lower body and in strengthening the leg muscles.

Neither one of them is superior to one another and hence doing both can benefit you enormously especially if you wanna get rid of thigh fat fast.

• The squats are a beginner-friendly workout that involves mimicking the posture of sitting on a chair. It is highly suitable to work the inner thigh, the calves, hamstrings, and the quadriceps.
• The Lunges will help you to become more flexible and to move skillfully in a swift manner. Various forms of lunges involve different muscles and hence it is also a complete workout to tone your lower body in a short amount of time.

Hence both squats and lunges are quite effective as thigh fat loss workouts.

 

• Are Lunges good for your knees?

Lunges are highly effective in developing and enhancing your leg muscles especially the quadriceps, hamstrings, and calves and hence it helps in helping to lessen the workload of the knees.

By strengthening your leg muscles you will be doing your knees a favor and this practice is great in the long term for the health of your knees.  Unless you have a joint injury or any other injury practicing lunges every day in the correct form will help you in many ways than you can think of.

• Why do Lunges hurt more than Squats?

Both of the squats and the lunges helps in activating a wide range of leg muscles.

• • Lunges activate and work more body muscles than squats and affectively targets both the glutes and the hamstrings.
  • And at a time the main strain occurs on the front leg hence it helps in activating much of the stabilizer muscles.
  • It further helps in enhancing flexibility and is great for overall body strength development. Also, there are a lot of variations of lunges available that works up a variety of leg muscles.

The variations are there in squats too but in the case of lunges, it is slightly more. So often it is seen that a person who can do a certain number of squats can find it hard to achieve that same number of lunges.

 

Thigh Fat Loss Exercise 3:

Precautions For Doing Single Leg hip extension:

1. Keep your one leg properly fixated on the ground
2. If you have trouble at the beginning to find balance then you can use the wall or a chair as support while keeping your leg afloat in the air

Bonus Workout:

Thigh Fat Loss Exercise 4:

You can do this with more weights however it’s important to get a grasp on the correct exercise form first than focusing on the weight.

 How to get rid of Thigh fat by doing Stiff Leg Deadlifting:

• Keep your feet at shoulder width
• Now stand in a commendable stiff posture. Just keep your lower body slightly stiff, arched and tight.
• Hold the bag or the dumbells in a proper manner
• Now slowly bend your upper body holding the weight as far down as you can without bending the knee
• Keep your legs as well as your hands completely straight. Also, keep your back straight while doing this, go as far down as you can while keeping your back straight without attaining the bent posture

P.S. If you have any lower back issues then consult with your physician before doing this.

Diet Tips For losing Thigh Fat:

Loved these tips?

Then consider sharing this article by pinning it on Pinterest. (Also Follow me on Pinterest)

• Comment below to let me know if you have any queries…I will be happy to help in any way…

Cheers!