Body fitness

12 Exercises to Lose Thigh Fat at Home {Updated 2019}

exercises-to-lose-thigh-fat-at-home

We tend to Exercises to Lose Thigh Fat at Home in some Weeks. The problem of Fatty thighs is a major problem in the Women. Heavy thigh really Feel Unattractive very much, the thigh is the only thing which damaged your body figure. Due to thighs the back and hips are also fatty. Due to this faces Problem in Walking and other household Work.

Thigh Shows your lower body Beauty. if this is maintained so really your beauty is Awesome. Thighs make your lower Body powerful.

Did you know lower Body has More power than the Upper body?

  • Muscle mass and strength of the lower body is affected to a greater extent by age than is the upper body.
  • Most likely because a reduction in physical activity (i.e., walking, running) would have a greater effect on the lower body.

So make your thigh powerful and lose Thigh Fat at Home By following these 11 Exercises in some weeks.

 

Exercises to Lose Thigh Fat at Home

1.  Squat

  • 4 Sets = 10-15 repetitions per set
  • Equipment Required:-No Equipment required

works on the thigh, core, back

Stand tall with your hands by your sides, feet shoulder-width apart, and toes pointed forward.

Keeping your back flat and core braced, push your hips back, bend your knees, and lower your body until your thighs are parallel to the floor. …

Pause, and then push yourself back up to the starting position.

squats-gif

 

2. Lunges

  • 4 Sets = 10-15 repetitions per set
  • Equipment Required:-No Equipment required

works on the thigh, hip, core

Lunges increase your leg Strength.

Stand tall and step forward your right leg, and start shifting the Weight towards the right leg and then come in the original position in a controlled manner.

and Then do with left leg, then repeat.

lunges-gif

3. Do Box Jumps

  • Sets =  8-10 repetitions per set
  • Equipment Required:– A box or A bench

Works on calf, core, thigh

Stand in the front of the box and start jumping on the box using the balls of the feet, and jump back to the feet and then repeat.

This exercise makes your thigh powerful.

Do Box Jumps

4. Side Lunges

  • 3 Sets = 10-15 repetitions per set
  • Equipment Required:-No Equipment required

works on thigh

Stand tall and keep Foot across the shoulder and start lower down your lower body like sitting in the bench.

In which thighs are parallel to the Floor.

side lunge-gif

5. Air Cycling

  • 3 Sets = 1 Minute
  • Equipment Required:-No Equipment required

works on thigh, core

Laid down on the floor and let’s imagine you are cycling, then follow this same perspective with the legs and do cycling in the air.

Air cycling

6. Hip Bridge

  • 3 Sets = 30 second – 1 Minute
  • Equipment Required:-No Equipment required

works on thigh, core

laid down and moves your leg in an upward direction and then moves upward your hip Portion in upward Direction.

Then keep hold of 30seconds – 1 minute and come into original position, then try with another leg.

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7. Jumping Jacke

  • 3 Sets = 30 second – 1 Minute
  • Equipment Required:-No Equipment required

works on thigh, core

stand straight and joined your leg and hands then

Jump to move the legs outward and raise the arms above your head. Jump again to return to the starting position.

Jumping lunge-gifmaker

8. Butterflies Exercise

  • 3 Sets = 30 second – 1 Minute
  • Equipment Required:-No Equipment required

works on thigh, core

Firstly, sit on the mat and cross your legs in front of you, then touch the limb of each other and then start your legs move up and down like a butterfly Wings.

butterfly thigh

 

9. Wall Sit

  • 3 Sets = 30 second – 1 Minute
  • Equipment Required:-No Equipment required

works on thigh, core

Start, lean against the Wall with your Feet hip width apart firmly to the ground.

Then make an angle of 90 degrees to the upper body to lower body and hold this position for 30 seconds to 1 minute.

This exercise really affects your inner thigh muscles very much and helps to lose thigh fat.

Wall sit

10. Half Chair

  • 2 Sets = 30 second – 1 Minute
  • Equipment Required:-No Equipment required

works on thigh, core

Start simply as we sit in the chair position and keep hold of the body in the half Way.

This exercise really affects your inner thigh muscles very much and helps to lose thigh fat.

Half chair Exercise

11. Jumping Rope

  • Sets =  10-15 repetitions per set
  • Equipment Required:– A jumping rope

works on thighs, calf, core

Start Jumping as usual but jumped in the Balls of the Foot, jump by inch  Off the Ground.

If you find Difficulty in rope then start jumping Without rope.

This exercise improves your stamina of the body and helps to reduce thigh fat.

JumpROpe

12. Climbing stairs

  • 3 Sets = 20-25 Stairs
  • Equipment Required:-No Equipment required

works on thigh, core

This Exercise really Gives awesome effects to your thigh and helps to reduce fat.

Only start climbing on the Stairs as Usual But Fast.

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Final words

  • Drink more and more water in a day.
  • Climbing of stairs should make a routine of Daily for Better Results.
  • After Exercise take a good protein diet because in the protein there is amino acid which is helping to increase the power of the body.
  • Keep away from junk food and fatty products.
  • Should take proper sleep.

 

Routine

  • In week one do 10-12 repetitions per set {as mentioned}
  • The week two do 15-20 repetitions per set.
  • In third week , do your sets to failure (until you cannot do another rep).

Exercise motivation

sweat-fat-crying-700_0

 

 

About the author

adminhealthcareblog

Hi, I am Brt An fitness trainer. Your all problems related to fitness and health care mentioned here. if you want to know about me then you visit on contact us page of healthcareblog.in
So Please subscribe healthcareblog.in and make your fitness and health awesome.

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