While belly fat is a major concern for many people, another area of concern for women is fat accumulation in the thighs. If losing thigh fat is your priority, one must understand that there are no exercises designed specifically to do so. But, there are particular workouts that place a greater emphasis on leg endurance and strength than on other sections of the body, thereby assisting you in achieving toned thighs.

Also, inner thigh fat burns more calories than outer thigh fat, which is why it lasts so long and is so difficult to shed. Dr. G Prakash, Deputy Chief Medical Officer, Jindal Naturecure Institute, suggests the following exercises and lifestyle changes that you can do to develop your thigh muscles and enjoy a better life overall.

1. What Causes Thigh Fat?
2. Yoga
3. Indoor Cycling Class
4. Set Of Stairs
5. Increase Resistance Training
6. HIIT The Cardio
7. Strength Training
8. Bodyweight Squats
9. FAQs:

What Causes Thigh Fat?

Excess fat on the inner thighs can be caused by a variety of factors, including genetics, ageing, gender, ethnic origin, weight increase, and the food that we consume. For example, as your age, your metabolism slows. This reduces the rate at which your body burns stored fat. This increases your likelihood of storing fat around your hips and thighs. Women are more prone than males to have excess inner thigh fat as a result of the hormones progesterone and estrogen, which both increase during pregnancy and menopause, resulting in more fat accumulation on the hips and thighs.

Pro Tip: Losing thigh fat is difficult but not impossible.



Yoga is widely regarded as one of the most effective holistic methods for enhancing leg strength and fat loss. Yoga poses involve stretching and compression of the muscles, which promotes weight loss. Fat is used as a source of energy during muscle exercise, which results in weight reduction. There are numerous asanas that you can execute on a daily basis to help you lose weight.

Anjaneyasana, or Crescent Moon pose, stretches, strengthens, tones, and soothes the quadriceps, hamstrings, hip joints, and glutes. Setu Bandhasana, or Bridge pose, opens the hips, develops a new awareness of the lower body, and tones and strengthens the back, glutes, quadriceps, and hamstrings. Similarly, Virabhadrasana, or Warrior 1, is an excellent pose for expanding the hips, legs, and chest. If you wish to eliminate all fat from your inner thighs, this asana can assist you in doing so. It effectively burns calories and also improves leg performance overall.

Pro Tip: Perform these yogasanas under expert supervision.

Indoor Cycling Class

If you’re serious about toning your thighs, indoor cycling is a terrific alternative. Additionally, it promotes weight loss and cardiovascular health. A study found that overweight and obese women who engaged in 24 sessions of indoor cycling experienced a reduction in fat mass and body weight.

Pro Tip: Additionally, you can walk or swim for 30 minutes on a daily basis to successfully eliminate inner thigh fat.

Set Of Stairs

Running burns approximately 590 calories per hour. However, by incorporating stairs into your fitness program, you can give your thighs a terrific workout. With each upward movement, the legs and thighs become stronger with repetition.

Pro Tip: Running is the ideal workout for reducing thigh fat and maintaining fitness.

Increase Resistance Training

Participating in total-body, muscle-strengthening exercises for at least two days a week can aid in fat loss, calorie burn, and thigh strengthening. Additionally, you should incorporate lower-body workouts using only your body weight, such as lunges, inner/outer thigh lifts, wall sits, and step-ups. Perform three rounds of each exercise with as little rest between movements as feasible.

Pro Tip: Regular and dedicated hours for physical activity helps to burn body fat around the thighs and abdomen.

HIIT The Cardio

Cardiovascular workouts can help you lose weight and improve your heart. Additionally, they aid with weight loss. To eliminate the body fat and tone your thighs, incorporate both high-intensity interval training (HIIT) and steady-state cardio into your overall exercise strategy. Add one session of metabolic conditioning to the fitness plan for advanced workout sessions and greater calorie burn.

Pro Tip:
 Inner thigh fat accumulation can progress to obesity, which is more prevalent in women than males.

Strength Training

Strength training can help you reduce weight throughout your body, which includes your thighs, and can also help give your legs a more lean and toned appearance.

Pro Tip: Some of the best strength training workouts for a toned thigh include Sumo squats, Curtsy lunges and kettlebell squats.

Bodyweight Squats

Squats performed with your body weight as resistance burn calories, build your leg muscles and tone your thighs. Additionally, they can be performed anywhere, at any time.

Pro Tip: 25 bodyweight squats twice a day produce positive results.


Q. Can Walking Reduce Thigh Fat?

A. Brisk walking is an excellent activity that has a plethora of health benefits. Numerous studies have demonstrated that brisk walking can help people improve their fitness and health.

Q. Do Squats Reduce Thigh Size?

A. Strength training exercises like squats and lunges actually assist in the growth of your thighs by increasing muscular size. Squats and lunges work the quadriceps, glutes, and calves muscles, but have no effect on the fat tissue in the area.

Q. What Foods Go To Your Thighs?

A. It is not the food that makes you fat, but the calories. Consuming items such as chips and pie certainly tip the calorie balance, but even eating an excessive amount of nutritious food can occasionally backfire.

The following are some of the healthiest foods with the most calories:

  • Dried fruit contains 212 calories every roughly 50 gms serving of dried mango
  • Avocado contains 227 calories per 140 gms
  • Nuts include 190 calories per 25 gms serving

Q. How Do U Get A Thigh Gap?

A. While you may be working diligently to achieve the perfect thigh gap, there is no health benefit to having one. A thigh gap is mostly determined by your bone structure, which is difficult to adjust. However, if you are determined to achieve that thigh gap, workouts such as wide stance squats, pilates leg lifts, bridge raises, and butterfly stretches can assist.