Exercises To Lose Thighs Glutes Fat - Healthcare Blog

Exercises To Lose Thighs/Glutes Fat At Home – Special Diet

Exercises To Lose Thighs Fat – Thigs and glutes are the body parts that prominently represent the lower body beauty. Legs are the half portion of the Body, that’s a reason you should also maintain fat and size of the legs. There are many who are suffering from fatty thighs and glutes and due to this, they faces lots of problem like –

  • Bad Posture Of Body
  • Looks weird
  • Walking and running style get the worst
  • Trouble Walking
  • Clothes become unfit
  • Decreases Confidence

You can get rid away from these problems by only losing extra fat of the thighs and glutes. The best and only way to decrease the thighs fat is Workout + Diet. Here you will get the best exercises that majorly help to lose the thighs fat. These exercises are for both men and women.

 

In this article, you read about –

  • Best Exercises to Lose Thighs Fat
  • Special Diet which enhances Thigh fat loss

 

Exercises To Lose Thighs Fat

1.  Squat

  • 2-4
  • Sets = 10-15 repetitions per set(For Beginners)
  • Equipment Required:– No Equipment required

Majorly Works on the thighs, core, glutes & back.

Steps

  • Stand upright on any plain surface.(Original Position)
  • Then expand your feet little bit from the shoulders.
  • And then joins your both hands in the back of your head.
  • After this lower down your body by bending your knees, Till your hips come in straight in knees.
  • Hold for a second at the bottom, come back in the original position.

#Note – During the whole workout you should keep your back straight and remember that your knees not come forward to your foot during bending down.

Bodyweight Squats - Exercises To Lose Thighs Fat

 

2. Lunges

  • 2-4 Sets = 10-15 repetitions per set(For Beginners)
  • Equipment Required:– No Equipment required

Works majorly on the thighs, glutes, and core.

Steps

  • Stand tall and step forward your right leg, and start shifting the weight towards the right leg.
  • Then lower the leg left behind until the knee almost touches the ground.
  • Push off the heel of your front leg to return to the starting position.
  •  Repeat on the other side.

#Note – While forwarding or reverse back your body, tighten your core, and focus on the movement. For the better working of lunges keep your lunges movement slow.

 

Exercises To Lose Thighs Fat - Lunges

 

 

3. Box/Hurdle Jump

  • 2-3 Sets =  8-10 repetitions per set(For Beginners)
  • Equipment Required:– A box or A bench

Works on calf, core, thighs, and glutes

Steps

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

#Note – In place of boxes you can use hurdles. The main motive of these jumps to burn more calories of the body faster. If you are feeling bored from the hurdle jump then you can do hurdle short running.

 

Box Jumps - Exercises To Lose ThighsGlutes Fat At Home

4. Side Lunges

  • 3 Sets = 10-15 repetitions per set(For Beginners)
  • Equipment Required:– No Equipment required

Works on thighs, Core, and Glutes

Steps

  • Stand upright and step out with your right foot as possible.
  • Engage the right heel and core, Drop your hips down while keeping the left leg straight.
  • Press the right heel into the floor to push yourself back to the full standing start position.

#Note – In the beginning stage of this exercise you may face the difficulty in balancing the body, So take the support of another person while lowering down the body.

Side Lunges - Exercises To Lose Thighs Fat

 

 

5. Squats Jump

  • 2-4 Sets = 10-15 repetitions per set(For Beginners)
  • Equipment Required:– No Equipment required

Majorly works on the thighs, core, glutes & back.

Steps

  • Stand upright on any plain surface.(Original Position)
  • Then expand your feet little bit from the shoulders, Arms are in front of the chest for balance.
  • After this lower down your body by bending your knees, Till your hips come in straight in knees.
  • Jump straight up and swing arms overhead. Return to squat.

#Note – Squats Jump is a powerful exercise, that increases your heart rate for a significant calorie burn.

 

Squats Jump - Exercises To Lose Thighs Fat

 

 

6. Lunges Jump

  • 2-4 Sets = 10-15 repetitions per set(For Beginners)
  • Equipment Required:– No Equipment required

Majorly works on the thighs, core, glutes & back.

Steps

  • Stand straight, Keep your both hands on your side stomach, Or On head.
  • Forward your Left step by bending your knees.(Original Position)
  • Then take a high jump.
  • When you come at the bottom position, Jump and switch you’re both legs in mid-air so that you land on that lunge position in which you right leg in front.
  • Repeat these same steps for more repetitions.

#Note – This is also a good calorie burning exercise. Want more calories torched? Jump higher and faster!

 

Exercises To Lose Thighs Fat At Home - Lunges Jumps

 

 

7. Lunges Walk

  • 2-4 Sets = 10-15 repetitions per set(For Beginners)
  • Equipment Required:– No Equipment required

Majorly works on the thighs, core, glutes & back.

Steps

  • First, Stand Upright.
  • Then forward a long step of right leg by bending knees, Lower your body until your right knee is at a 90-degree angle, and left knee slightly above the ground.
  • Push off left foot (back foot) so the left knee lifts up and you land with left foot in front, same bent knee position.
  •  Continue to “walk” your lunge forward as far as you can go, then turn around and walk back.

#Note – I recomend you to do this exercise after Squats, By doing this you can target whole body muscles. For more effectiveness, do the entire workout slowly. (Means Try to increase Resistance)

 

walking lunges - Exercises To Lose Thighs Fat

 

8. Jumping Jacke

  • 2-3 Sets = 30 second – 1 Minute
  • Equipment Required:– No Equipment required

Works On Thighs, Glutes & core

  • Stand on the floor by joining your legs and keep your hands freely near to the legs.
  • After this bend your knees slightly and jump into the air.
  • Then As you jump, spread your legs to be about shoulder-width apart. Stretch your arms out and over your head.
  • Jump back again and come in the original standing position again.
  • And Repeat this same steps for more repitions.

#Note – To burn more calories do it with speed. And maximum take 20-30 seconds rest between sets.

 

Exercises To Lose Thighs Fat - Jumping Jacke

 

 

9. Wall Sit

  • 2-3 sets = 20 second – 1 minute
  • Equipment Required:– No Equipment required

Majorly works on thigh, core & glutes

Steps

  • Lean against the wall with your feet shoulder-width apart and firmly planted on the ground.(Original & Starting Position)
  • Engage your abdominal muscles and slowly slide your back down the wall until your thighs are parallel to the ground.
  • Hold the body for the selected time period.
  • Slide slowly back up the wall to a standing position.

#Note – This exercise looks very easy but It is super effective, burns calories, helps to tone the muscles, and is fun.

 

Wall sit - Exercises To Lose Glutes Fat

 

10. Half Chair

  • 2-4 Sets = 30 second – 1 Minute
  • Equipment Required:– No Equipment required

Majolry works on thigh, core & glutes

Steps

  • Stand upright and forward your both hands.
  • Then start simply lower down your body by bending knees, Till your both thighs come parallel to the floor.
  • Hold the body for the selected time peroid.
  • Press on the heels and come in the original position.

#Note – You should only take rest for a maximum of 20–40 seconds between sets. This exercise is the upgraded version of the Wall Sit exercise.

 

Half chair Exercise - Exercises To Lose Glutes Fat

 

11. Jumping Rope

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

Majorly works on thighs, calf, core & glutes

Steps

  • Hold both ends of the rope. The jump rope rotation should be generated by your wrists.
  • Jump up off the floor and land on the ball of the feet.

#Note – This is an amazing exercise to lose fat, increase the stamina of the body. If you have not any rope then you can do jumping without rope(With same steps).

 

Jump ROpe - Exercises To Lose Glutes Fat

 

12. Climbing stairs

  • 2-3 Sets = 20-25 Stairs
  • Equipment Required:– No Equipment required

works on thigh, core & glutes

  • Simple start going up and down the stairs only.

#Note – For more calorie burning do it fastly. It also helps our body produce endorphins – the hormones known for creating a sense of happiness in our mind.

 

Exercises To Lose Thighs OR Glutes Fat - Stairs

 

 

 

Relaxing & Stretching

 

 Butterflies

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

Steps

  • 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.

 

Exercises To Lose Thighs Fat At Home - Butterflies

 

 

 

Lower Body Stretch

  • 1- 2 Sets =  30-60 seconds
  • Equipment Required:– No Equipment Required

Steps – 

  • Sit down on the floor, take your legs in the front, and with hands touch your feet without folding your knees.
  • Try to hold as you can do.

 

Exercises To Lose Glutes OR Thighs Fat At Home - Leg Stretching

 

Workout 

If you are beginners and have not any idea how to make a workout schedule then you can follow these schedules. This is a beginner-friendly 6 months schedule.

Schedule 1(First 2 Months)Schedule 2(Next 2 Months)Schedule 3(Next 2 Months)
Squats + LungesLunges + Squats JumpSquats Jumps + Lunges Jumps
Squats JumpsLunges Walk + Jumping JackeLunges Walk + Side Lunges
Jumping JackeWall Sit + Side LungesJumping Jacke + Rope Skipping
Jumping RopeBox Jumps + Wall SitStairs + Half Chair
Legs StretchingLegs StretchingLegs Stretching

 

 

Diet For Lose Thighs/Glutes Fat

Here I mentioned three types of diets, the first two, I also recommend to follow, and the third one suggested by healthcare blog experts.

Diet Chart – First

Pre Break Fast – Warm Lemonade

Breakfast – Brown bread with peanut butter and (mango) jam.

Lunch – 1 1/2 chapatti with fish (major source of proteins), pulses (again a major source of proteins), some green leafy vegetables at times and salad (a must).

Snacks – Dry Fruits, Cow Milk, A cup of tea/coffee

Dinner –  1 roti + Brown Rice + pulses OR vegetable soup OR Dalia. (Try to eat light food at the night)

 

Diet Chart – Second

Breakfast – Brown Bread and 1 cup of curd

Mild- morning(After Workout) – Protein Shake, Dry fruits With Milk, Roasted Chickpeas

Lunch – 1 bowl of brown rice along with 1 bowl of curd dal + Salad.

Evening – 1 glass of lassi without sugar, Fruits, A cup of tea

Dinner – 2 Roti along with 1 bowl of mixed vegetables.

 

Diets Chart – By Healthcare Experts

 

Exercises To Lose Thighs And Glutes Fat - Diet Chart

 

Exercises To Lose Thighs OR Glutes Fat - Diet Chart

 

 

Results After Thighs Workout And Diet

There is no doubt that these thighs exercises and diet, for fat loss are amazing. There are many people who received the result by following these exercises and diet schedule. You can also get results by following this schedule. There are some transformation pictures that really inspires you to follow this for a long period.

Exercises To Lose Thighs OR Glutes Fat - Results

 

Exercises To Lose Thighs OR Glutes Fat - Results

 

If you succeed through plank then you can send me your success story on Contact Me and I will show your success story on my article. 

 

 

Final Words

Keep regularity in the workout schedule for good results. There are mainly 7 points that you should follow during the whole journey.

  • Reduce Salt And Sugar Intake
  • Reduce Carb Intake
  • Do Something More than workout(Choose walking rather than car, bus & Choose stairs rather than Lift).
  • Add HIIT Exercises in your workout

If you have any doubts regarding Article and you want any personal advice related to health and fitness then so you can Comment Below your query or contact us without any hesitation. I will personally help to resolve your every issue. You can also find us on Twitter, Facebook, and Linkedin.

 

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