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One of the questions that I get from many women is “How to Reduce Thigh Fat in 7 days“. In fact, thigh fat is a problem for a lot of people.

Most women tell me that the thigh is the main area where they quickly develop a lot of fat, and it is usually the last place they seem to lose it.

There are so many problems associated with excess fat on thighs.

Problem 1) During summer, women go to the beach and enjoy the ocean waves wearing their swimsuits and shorts. But those swimsuits and shorts won’t look good on you if you have ugly thigh fat.

Problem 2) If you have a lot of fat on your thighs, you’ll look bloated wearing tight pants.

Problem 3) Sometimes, you have to go to some important function or party and you want to look your best there. But you can’t wear your favorite dress because your legs aren’t going to fit in it properly.

And the list goes on….

That’s why you want to lose this stubborn fat as quickly as possible.

The good news is that you don’t have to cover your thighs all the time. By using the strategies below, you’ll start to remove this stubborn thigh fat quickly.

So first, you need to understand this critical concept.

Losing weight doesn’t necessarily mean that you’ll lose thigh fat.

You may get disappointed and discouraged not to see any improvement towards losing your leg fat because more weight loss isn’t the perfect solution. So you’ll have to use the methods given below to get the best results possible.

Losing your thigh fat can be challenging and discouraging. But don’t worry. I’ll show you how to reduce thigh fat naturally without any dangerous surgery.

Keep reading as you’ll discover the ultimate guide to tone your thighs and lose the fat without gaining big muscles.

What Causes Thigh Fat

What Causes Thigh Fat and How to Reduce Thigh Fat in 7 days

First of all, women naturally have a higher body fat percentage as compared to men. It is because of two reasons:

  1. Hormones
  2. Childbearing purpose

According to studies by researchers, the average American man has 18 to 24% body fat. On the other hand, women have an astonishing average of 25 to 31% body fat.

Well, there’s more to it. Genes and high levels of estrogen in women cause them to develop excess thigh fat. Women who have a “pear-shaped” body type are more likely to store fat in their hips and thighs. In contrast, the studies show that men are likely to store fat in their belly.

I’ve written a detailed article that’ll help you to lose inches off your waist. You can implement the strategies in this guide to lose belly fat naturally and give your body a toned look.

surprising fact that researchers have found is that the fat cells are genetically pre-destined for the location based on the person’s genes. So that’s why sometimes your diet or lack of physical activity may not be the reason for your body fat, but it can be your genes.

But there’s an amazing benefit of thigh fat. According to the studies, leg fat helps to reduce the risk of many diseases in women, such as heart disease and diabetes. But sadly, women with excess belly fat are more likely to experience a heart attack. That’s why you have to reduce your belly fat to stay safe from these fatal diseases.

But as I said before, the fat in the thighs can assist women in childbearing. In addition, thigh fat helps reserve energy as women need more calories when breastfeeding their babies. So, the storage of thigh fat is essential.

But nowadays, in this era of glitter and glamour, thigh fat is considered an unattractive trait among young women, and they don’t want to carry it on their bodies. The good news is that there are proven ways to lose thigh fat.

Best way to Lose Thigh Fat

Where cardio workouts may help you to lose weight, but it doesn’t guarantee that you’ll lose fat as well. Low-intensity cardio isn’t the effective way to burn fat, but it will help. I mean, if you aren’t doing anything except sitting on the couch and watching Netflix all day, then it is better to go out for a walk or jog. 

In fact, there are much more effective ways to lose the fat on your thighs than low-intensity cardio. HIIT workouts are one of the best ways to burn fat from your thighs and overall body.

HIIT workouts help increase your body temperature, blood flow and increase your body’s natural fat-burning hormones. You can try hill sprints, stair sprints, burpees pull-ups, sled pushes and many other exercises and make sure that you’re giving it everything you’ve got. Because when you do HIIT training, your body becomes extremely hot. And even when you’re taking some rest, your body will still feel the burning effect. It’ll help you to burn fat even while you’re sitting on the couch and playing video games.

Mix up things a little bit. Switch between low-intensity and high-intensity workouts. That way, you’ll be able to take full advantage of your exercise and burn the fat much faster. Even the studies have shown that these kinds of intense workouts help your body to burn fat and calories for up to 38 hours. So technically, you’re burning fat while you are sleeping. Now, that’s more I like it.

Cardio and Strength Training Combo

I recommend you do some cardio after your strength training workouts as it’ll boost the effectiveness of your activities to lose the fat on your thighs. Weight lifting is suitable for strength training, and if you add 20-30 minutes with it, you are going to burn a lot of fat, and that’s for sure.

Diet to Lose Thigh Fat

Dieting is one of the significant factors in losing fat throughout your entire body. If you are serious about losing thigh fat, then you have to eat healthily and stay away from junk food as much as you can. If your diet is trash, then all your workouts will go in vain. In the end, you’ll be standing in front of a mirror and wonder what went wrong.

I advise you to add these nutrition tips into your diet plan:

  • Eat more lean protein
  • Eat natural foods
  • Avoid alcohol, processed foods and high sugar intake
  • Get your body into a calorie deficit
  • Drink more water
  • Eat more leafy greens and cruciferous vegetables
  • Lower your carb intake (more carbs=more water retention)

Best Exercises to Get Rid Of Thigh Fat

Leg Lifts:

leg lifts workout to reduce thigh fat

Leg lifts is a simple exercise that helps you to lose thigh fat. It also tones your thighs and makes them look leaner. You don’t need any equipment to perform this exercise. It can be done with just a yoga mat and won’t take much of your time.

How to Perform this Exercise:

  • Lay down on the floor. Face the ceiling and put your hands to the side.
  • Slowly lift both of your legs and form a 90-degree angle between the legs and the floor.
  • Stay in the posture for a few seconds and bring your legs down to the resting position.
  • Repeat the process 10 to 15 times.

Side Shuffle Switch:

side shuffle exercise benefits and how to do side shuffle exercise properly

This is one of my favourite exercises as it targets all the muscles in your lower body, making them lean, fit, and toned. It also helps to remove thigh fat. Moreover, the overall balance and agility of your body improve drastically. It is one of the practical exercises to reduce thigh fat.

How to Perform this Exercise:

  • Stand straight with legs slightly apart. Your hands should be hanging on the sides.
  • Perform two or three shuffles on each side and raise your knees as high as possible.
  • During the last shuffle, try landing on the outside foot while raising the knee of your inside leg.
  • Now you can repeat the process on the other side of the leg.


does cycling slim thighs and leg cycling exercise benefits

Who doesn’t love cycling? We all have sweet memories of riding a bicycle in our childhood days. But did you know that cycling can also help you to lose thigh fat? When you’re paddling the cycle, it directly engages your thigh muscles and calves. This helps to tighten and tone your thigh muscles. So take out your bicycle or buy one and start pedaling; you’ll begin to see the effects on your legs in a few weeks.


How to do squats and what are the benefits of squats

Squats are also a compound form of exercise. This exercise targets more than one muscle in your body, making it very effective in terms of fat loss. It makes your legs lean, burns thigh fat and tones your lower body. 

I highly recommend you to try this exercise.

How to Perform this Exercise:

  • Stand erect with your legs slightly apart.
  • The next step is to extend your arms forward.
  • Now slowly bend your knees.
  • Make sure to keep your back straight all the while.
  • Your motion will end in a sitting position.
  • Slowly stand up again.
  • Do this in repetitions and sets.
  • Remember to take a break in between.


burpees and how burpees help to reduce thigh fat

Burpees is a full-body workout that will help you burn excess fat in your thighs. It focuses on full-body calisthenics, which also enables you to maintain a healthy and fit body.

How to Do:

  • The first step is to stand erect with your hands on your side.
  • Now slowly move into a squat position and place your hands on the ground.
  • Then extend your arms and kick back your feet to form a plank position.
  • Now slowly go back into the squat position and stand up.
  • Do this in repetitions and sets.

Jumping Jacks:

does jumping jacks reduce thigh fat

Jumping jacks is another easy exercise that directly engages your legs. It will help you to lose all the unnecessary flab on your thighs. Moreover, it is an excellent workout to improve your body agility. Easily one of the most straightforward exercises to reduce thigh fat (in my opinion).


  • Stand straight, keeping your legs together and hands on the side.
  • Jump up with your hand in the upward direction.
  • Now, as you jump, remember to move your legs shoulder-width.
  • Then jump back to the initial position.
  • Do this in repetitions and sets (15 to 20 times a set).

Legged Hip Bridges:

discover How to lose leg fat in 1 week with Legged Hip Bridges

Now, this exercise is going to engage your legs as well as your core muscles.


  • Start by lying flat on your back, keeping your arms out to your side and palms up. Now lift one leg up off the floor, and it should point towards the ceiling.
  • Bend your bottom knee and point your toes up towards the ceiling. Then lift your hips up and down off the ground.
  • Hold for a second when you reach the top and return to the ground.
  • Don’t let your hips rest on the ground while you are doing this exercise.
  • Do this in repetitions and sets.


Stepmill workout helps to reduce thigh fat

It is a great fitness machine that can be installed at your home or can be found in many gyms. It is available in the market at reasonable prices. Stepmill is a device that allows the user to climb steps continuously. You can adjust the speed at which the steps should move, and you can also set the time duration for which it should continue. It works best in toning your lower body muscles, especially thigh muscles. Truly a great device that can be a part of your cardio workout as well.


does treadmill help reduce thigh fat and how to properly do treadmill workout

The treadmill is modern equipment for home workouts. You can easily find it at the gyms as well. It provides the body with necessary aerobic activity and helps you reduce thigh fat as well. You can start with a simple walk and later speed up the treadmill so you can sprint. It enables you to burn all the unnecessary calories and helps you to lose weight in your lower body, especially your thighs. People at any fitness level should definitely try the treadmill.

Back Kicks:

Back kicks exercise benefits

If you want to level up your leg game, then you should definitely try this one. Back kicks help to strengthen your thigh and buttock muscles. It also helps reduce pain in the lower back. 


  • Get down on your knees and place your hands on the ground.
  • Lift your right leg and kick backwards and keep kicking.
  • Do it 15 times and then switch to your other leg and kick backwards.
  • Make sure to keep your calf and thighs perpendicular to each other. Also, your sole should be parallel to the ceiling.
  • You can start with 5 to 10 kicks and then increase the number of kicks gradually.

Thigh Fat Before and After: How to see the progress?

Thigh Fat Before and After and How to see the progress?

Instead of stepping on a scale, you should measure your thighs as it will give you a better picture of your progress. The reason is that as you build your leg muscles, you’ll replace the burned fat with lean muscles. So, measuring will give you precise before and after comparison.

To properly gauge your thigh fat loss progress, you can use a Body Measuring Tape. Simply wrap the measuring tape around your thigh to get a reading. You can measure in both centimeters and inches. It’ll give you a good picture of your progress.

Make sure that you’re standing still, and your thighs are not in contact with each other. And don’t flex your leg while measuring. Write down your measurements and check back in a few weeks or a month. This way, you’ll be able to see significant changes in the size of your thighs.

Can running get rid of thigh fat?

Yes, running will help you reduce thigh fat, but it will not tone and tighten them. Losing weight from running can make your thighs more dimply, mushy and saggy. The reason is that you’re also losing muscle that you need to tone and tighten your thighs. So, I’ll advise you to combine running with strength exercises (As I’ve mentioned above) if you want better results.

How do I tone my inner thighs?

This can be a little challenging because if you’re looking to tone your inner thighs, you will have to perform the exercises targeting this area. Trust me, remove fat from the inner thighs can be even more complicated. This is because the inner thigh doesn’t get as much exercise as the rest of the thigh area. Due to this reason, your inner thigh area is more likely to hold flabby fat in it. 


You have to make healthy adjustments to your diet and workout routine. The workout mentioned above can help you to burn fat in your thighs. Make sure you’re eating a healthy diet; otherwise, you won’t be able to lose the stubborn fat on your thighs.

Sadly, if you have a “pear-shaped”, then your body is going to hold your fat reserves in your legs and hips. This is a genetic factor, but it doesn’t mean that you can’t get rid of this fat. Thigh fat is very stubborn as it’s usually the last place that loses the fat. If you lose weight, it doesn’t mean that you’ll lose the fat as well. So make sure that you’re focusing on losing body fat. Just follow the strategies that I’ve mentioned above, and you’ll be able to reduce thigh fat quickly.

The storing of fat can be due to genes, poor diet and less physical activity. But if you put in the effort, you’ll be able to get the desired results. You have to lose fat throughout your entire body, and then you can focus on tightening the flabby thighs by doing strength exercises.

Now that you’ve discovered the ultimate guide to reduce thigh fat, it’s time for you to start putting in the work so you can get your desired results quickly.

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