How to Eliminate Thigh Fat

Thigh-strengthening exercises can help combat thigh fat.

Thigh-strengthening exercises can help combat thigh fat.

Excess thigh fat can make or break your confidence, even prevent you from strutting your stuff in a bikini or putting on a sexy fitted dress. You might be tempted to target your thighs with exercise, trying to spot reduce this area, but this won't work. To drop the excess jiggle from your thighs, focus on reducing your overall body fat while strengthening your thighs with muscle-building exercises.

Complete at least 150 minutes of cardio exercise each week to burn calories and shed fat. Focus on activities that elevate your heart rate and use your thigh muscles such as running, the elliptical, jumping rope or rowing. According to the President's Council on Fitness, Sports & Nutrition, you should complete at least 10 minutes of activity at a time to reap any health benefits.

Swap out your snacks and high-fat foods for nutrient-dense choices. Ditch the cookies, flavored coffees, ice cream, candy, chips and soda, which can lead to increased body fat. Nutrient-dense foods, such as fruits, vegetables, low-fat dairy, lean meat and whole grains, fuel your body using fewer calories and fat grams. This reduced-calories diet can help with losing excess thigh fat, as well as promote muscle growth.

Perform exercises that build muscle in your thighs, such as lunges, squats, step-ups and the deadlift. Building muscle will help increase your metabolism to help you lose thigh fat at a faster rate. Exercise your thighs at least twice a week with three to five different exercises. Complete two to three sets of 10 to 12 repetitions for each exercise you choose.


  • Discuss any weight-loss, diet or exercise programs with your doctor before beginning.

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About the Author

Ashley Farley has been a certified personal trainer since 2008. She is also a writer specializing in healthy living, fitness and nutrition topics. Farley has an Associate of Science in mental health services from the Community College of the Air Force and is pursuing her B.A. in English at Wright State University.

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