While belly fat is a stubborn part of the body that many people would like to reduce, there is another common area that we are going to discuss, and that is the thighs.
To get rid of thigh fat, you need to establish a healthy diet with a calorie deficit, do cardiovascular exercises and strength training. It is also important to select weight training exercises that directly target the quadriceps and hamstrings. Keep reading to learn more before getting into the moves we suggest below.
When it comes to lower body exercises, there are three movement patterns you should incorporate into your daytime leg routine: squat, hinge and lunge. Be sure to keep the tension on your quads and hamstrings, and focus on improving your performance each week. By forcing your body to work harder, you’ll burn more calories, build more muscle and lose fat in your thighs.
Here is a 10-minute workout you can do daily that will help you burn thigh fat. Set a timer for 10 minutes and perform as many of the following sets of exercises in a row without rest.
- Dumbbell Squat.
● Stand up straight with your feet apart and your hips slightly turned out.
● Hold a dumbbell or kettlebell in front of your chest while keeping your elbows close to your body.
● Bend your hips, knees, and ankles to squat.
● Continue until your hips are slightly lower than your knees.
● To stand up, push your feet toward the floor and return to the starting position.
● Perform 10 reps, rest and repeat for a total of two to three sets.
- Dumbbell reverse lunges.
● With a dumbbell in each hand, take a long step back with one leg.
● Firmly plant your heel down and lower yourself until your back knee touches the floor.
● Push off your front leg to come back up and repeat on the other side.
● Perform 12 repetitions with each leg.
- Romanian Dumbbell Deadlift.
● Hold a dumbbell in each hand.
● Bend at the waist and bend your knees a little, allowing the dumbbells to fall close to the floor.
● Return to the starting position. This is a repetition.
● Try to perform between 10 and 15 reps.
- Jumping Squats.
● Start standing with your feet together, arms bent and hands clasped behind your head.
● Jump off your feet and when you land, immediately squat down, keeping your arms where they are.
● Extend your legs and hop your feet back to the starting position, immediately jumping back.
● Perform 3 sets of 12 reps.