Fitness Weight Loss

6 Best Exercises to Get Rid of Thigh Fat for Women

Best exercises to get rid of thigh fat for women

LAST UPDATED: June  23rd, 2022

Thigh fat is one of the most common types of fat in women.

It is annoying, unhealthy, and it doesn’t look good. (1)

I have many female clients that come to the gym to solve this problem.

So, let’s see how to get rid of thigh fat.

But, first things first.

What are the main causes of thigh fat?

The most common causes of thigh fat are genetics and hormone imbalance.


There are some genes that cause hormones and enzymes in your body to direct every extra calorie to your thighs.

Terrible, I know.

Hormone imbalance

The most important hormone related to thig fat is estrogen

If you have higher levels of estrogen, your body will store extra fat on your thighs.

And hips, too.

So, let’s see how to burn fat layers on your thighs.

You should try workouts that will speed up your metabolism and increase fat-burning.

Do exercises that target thigh fat.

Best Exercises to Get Rid of Thigh Fat

1. Running and jogging

Running jogging

Running or jogging, no1 cardio workout.

An old-school physical activity.

Running is one of the basic cardio exercises and since you don’t need any special equipment you can do it almost anywhere.

And one of the best exercises to get rid of thigh fat for men.

Just pick your favorite: treadmill, parks, stadiums, streets…

2. Cycling

cycling women thigh fat

Definitely one of the best cardio workouts for thigh fat.

Cycling is a very useful cardio exercise for your stamina and endurance, too.

Besides, it will make you sweat, get rid of toxins, and lose weight.

3. Squats

Squats women

How to reduce thigh fat at home?

Do squats.

A superior exercise when it comes to burning thigh fat.

It includes the anterior, medial, and posterior muscles of the thigh and the butt.

It activates almost every muscle in the legs.

Make sure you squat right: legs shoulder-width apart, feet point outward.

How do I squat?

I start with stretching and warming up, then I do a few squats without a barbell.

After that I usually do 5 sets with 8 reps, slowly lifting weights until the last set when I work out with 50% of the maximum weight I can lift.

There are many variations of the squats that I will write about later, but in my opinion, the classic squat is the best.

4. Split squats

Split squats

One of the best workouts to get a toned body for women.

You should hold the dumbbells in both hands and step forward.

Take as long step forwards as you want to and then push back.

Beginners should do the exercise without any weight, and after a while, they can add some weight.

You can use a barbell or dumbbell, which one you prefer.

As you progress you can increase the weight you are working out with.

5. Plank

Plank women

Plank is one of the most effective fat-burning exercises.

Also, one of the best exercises to lose thigh fat.

Plank for about 30 secs.

When you get in better shape increase to 60 secs.

There are different variations you can try.

6. Yoga

Yoga bridge pose

The best yoga position to get rid of thigh fat is the bridge pose.

Nutrition tips

If you want to get rid of thigh fat you should increase your metabolism.

The best way to boost metabolism and the fat-burning rate is to change your diet habits.

Best nutrition tips:

  • Don’t skip breakfast
  • Intake high protein foods
  • Drink a lot of water
  • Eat frequent small meals
  • Avoid sodas, beer, sweets
  • Avoid eating after 8 pm


Also, there are some natural supplements that can help you get rid of thigh fat faster.

The best supplement to combine with the above-mentioned exercises to lose thigh fat is PhenQ.

PhenQ dosage

The ingredients in PhenQ will boost your metabolism and that leads to an increased calorie-burning rate.

Some ingredients in PhenQ are effective, natural fat burners.

You can read more about PhenQ and check the price here.

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