how to get rid of thigh fat

How to Get Rid of Thigh Fat Forever (10 Best Exercises)

One of the biggest questions I get from women trying to lose weight is how to get rid of thigh fat.

Women tell me they easily gain thigh fat and it’s usually the last place they seem to lose it.

With the warm weather coming up many women want to get swimsuit and short ready for the summer.

Thigh fat can be a big pain spot for a lot of women as it’s a stubborn area to lose weight and fat.

The good news is you don’t have to wear jeans all summer long. Some may lose weight but you may still not lose your thigh fat, which can make you feel crazy.

It can be disappointing and discouraging to not see any improvement towards losing your thigh fat. But I have a blueprint to help you get rid of them for good.

I’m sure you agree trying to lose your thigh fat can be stubborn and discouraging. but I’ll show you how to get rid of it without expensive and risky plastic surgery.

Here you’ll discover how to tone up and get rid of the fat on your thighs without gaining big muscles.

Why You Get Thigh Fat (And How to Get Rid of It)

why you get thigh fat

Women naturally have a higher body fat percentage than men for childbearing and from hormones.

According to the American Council on Exercise, the average American man has between 18 to 24% body fat. While women have an average of 25 to 31% body fat.

Slightly higher estrogen levels and genes will promote the storage of thigh fat in women.

Some women are naturally “pear-shaped” and are more prone to storing fat in their thighs and hips. Hormonal changes from peri-menopause and menopause can make this fat move to the belly.

Men tend to carry more belly fat while women tend to carry it in the hips and thighs.

Use these strategies to lose belly fat naturally if you’re wanting to get rid of that spare tire.

Researchers have found fat cells are genetically pre-destined for the location based on the person’s genes.

The researchers found that storage was not the result of diet or environment, but because of a person’s genetic makeup.

Studies have also found thigh fat helps women reduce their risk of heart disease and diabetes. Which is why some women with more belly fat than thigh fat tend to have more heart attacks.

Although there are some newer studies conflicting these findings. Researchers are now advocating the reduction in thigh fat to reduce heart disease risk.

When you think about it thigh fat was useful in helping your caveman ancestors for survival.

Storing fat in women’s thighs and hips helped to store energy reserves in case of future famine or drought.

Cavewomen were also able to still have a baby and feed them if they had extra energy stores in their body. Women need more calories while pregnant and breastfeeding so the storage of extra body fat was essential.

Nowadays it seems like more of an unattractive hindrance to carry thigh fat and can seem almost impossible to lose.

But there are proven ways you can lose the fat on your thighs and toned them up.

Can You Target Lose Your Thigh Fat?

best ways to lose thigh fat

If you talk to any personal trainer out there they’ll be quick to tell you that spot reduction is a myth and doesn’t work.

Most older studies found spot reduction was ineffective in losing fat in targeted areas on the body.

They say your body has fat cells all over the body and it’s practically impossible to lose fat in just one targeted area.

And there is a lot of truth to spot reduction not being very effective.

You can’t just do the Suzanne Somers “Thigh Master” all day to get rid of your thigh fat. You will need to drop weight overall and use exercises to tone up your thighs.

According to the study, most women who are genetically “pear-shaped” tend to lose body fat in their upper body much sooner than their lower body.

But a new study was just published in 2017 finding that spot reduction isn’t quite a total myth.

The researchers found lower body strength training resulted in more fat loss in the lower body. While the upper body strength training group lost more fat in their upper body.

This is interesting because total body fat loss was similar in both groups. There might be something to say about spot reduction working at least a little bit.

To get rid of your thigh fat you’re going to need to follow the blueprint below…

Best Ways To Get Rid Of Thigh Fat

target lose thigh fat

Just doing more cardio isn’t going to be the answer to lose your thigh fat.

Long and low intensity steady state cardio is not the most effective way to lose fat.

But it will help especially if you aren’t doing anything except sitting on the couch all day.

Walking is better than nothing but there are much better ways to lose your thigh fat than that.

Doing more High-Intensity Interval Training (HIIT) workouts is the most effective way to quickly burn fat throughout your body.

HIIT workouts help to increase your body temperature, blood flow and increases your body’s natural fat burning hormones.

Try running up hills as fast as you can and walking back down. Make sure you have an intense incline and you’re giving it an all-out max effort while you’re sprinting up the hill.

Metabolic Resistance Training workouts are also highly effective to burn fat and gain toned muscle at the same time.

Using compound and complimenting exercises with minimal rest periods in between sets will help increase your heart rate for many hours after finishing a workout.

These kinds of intense workouts have been found to keep your body burning fat and calories up to 38 hours after you finish completing the workout.

Make sure you do some cardio after your strength training workouts to maximize the effectiveness of the exercise to lose thigh fat.

Dieting is also key to losing fat throughout your entire body.

There’s a saying amongst trainers, “You can out train a bad diet.” And this is 100% correct.

Even if you’re doing the workouts it will still be very hard to lose any thigh fat or weight if your diet is trash.

Make sure you doing the following with your diet:

  • Reduce calories
  • Lowering your carbohydrate intake
  • Eat clean and real foods
  • Drop sugar, processed foods, vegetable oils & alcohol
  • Drink more water

These are the essentials when it comes to an effective fat burning diet.

For complete fat burning diet and workout blueprint check out my Flat Belly Formula system.


It contains a full done-for-you blueprint that will get you quick results without having to starve yourself or workout like a maniac.

10 Exercises To Get Rid Of Thigh Fat



Start off in the standing position. You can either hold a pair of dumbbells or keep your hands on your hips. Take a big step forward and place the foot firmly on the ground. Lower your back knee towards the floor. Stop right before your knee gets about an inch above the floor and come back up to the starting position. Then repeat on the other leg.



Start off in the standing position with your feet hip-width apart and your chest out with your shoulders back. You can either hold a pair of dumbbells at your sides or at your chest to increase the intensity. Begin to lower your hips towards the ground like you’re taking a seat on a chair behind you. Go down low enough into your thighs are parallel to the floor before you stand back up to the standing position. Make sure you don’t around your back or lean forward during the exercise.



Find a box (or you can use a chair) that is about knee height for this exercise. You can either hold a pair of dumbbells at your side or at your chest increase intensity. Take a step up with 1 foot on top of the box. Then with the foot on top of the box lift yourself up into the standing position. Then bring yourself back down to the floor. Switch feet and step up with the other foot this time.

Side Lunges

side lunges

Start off in the standing position with your feet hip-width apart and you can hold a pair of dumbbells at your sides to increase the intensity. Take a big step out to one side with 1 foot and place it firmly on the ground. Then begin to lower your hips to the side that you just stepped out to. Make sure you bring your hips towards the floor in a squatting movement and not just leaning out to the side. Then step back up into the starting position and repeat on the other side.

Wall Squats

wall squats

Start off with your back leaning up against the wall with your feet hip-width apart and farther out in front of your body. Slowly slide your body down the wall until your thighs are parallel to the floor. Make sure your heals are underneath your knees throughout the wall squat hold. Hold this until your finish and then you can slide back up to the standing position.

Sumo Squats

sumo squats

Take a big wide stance with your feet about 6 to 10 inches outside your hips. Point your toes out so they’re about 35 to 45° angle away from your body. You can hold a pair of dumbbells in front of you to increase the intensity of the movement. Then slowly lower your hips towards the ground in a squatting movement until your thighs are about parallel to the floor. Make sure you keep your chest up throughout the exercise and don’t round your back or lean forward. Then stand back up into the starting position an repeat.

1-Legged Hip Bridges

1-legged hip bridges

Start off laying on your back with your arms out to your side and your palms up. Lift one leg up off the floor so it’s pointing towards the ceiling. Then with your bottom knee bent point your toes up towards the sky. Then begin to lift your hips up and down off the ground towards the ceiling. Slightly pause when you reach the top and hold for a quick second before slowly returning back to the ground. Try not to let your hips rest on the ground in between repetitions. Make sure you complete this on both sides.

Step-Up Hops

step up hops

Find a box that’s about knee height and place 1 foot firmly on top of it. Then with the foot on top of the box propel yourself up. When you reach the top of the jump switch legs at the top so your other foot it is now on the box as you come back down towards the ground. Then repeat.

Skater Plyos

skater plyos

Start off in the standing position with your feet hip-width apart. Then explosively jump out to one side landing on the same foot you jumping out towards. Allow your inner leg to twist around your other leg and use that momentum to propel yourself back out to the other side. Keep jumping outside to side just like this throughout the exercise.

Bulgarian Lunges

bulgarian lunges

Find a box that is about the same height as your shins and place it a couple feet behind you. Then put 1 foot back behind your body and place it on top of the box. Make sure you keep your chest up throughout this movement and try not to lean forward by bending your back. Then slowly begin to lower that back knee towards the floor. Once the back knee almost reaches the floor raise yourself back up to the starting position. Make sure you repeat on both sides and you can also hold a pair of dumbbells to increase the intensity.

Smurf Jacks

smurf jacks

This is a fun one! Start in the standing position with your feet hip-width apart. Squat down towards the floor. With your legs holding the squatting position begin to making a jumping jack movement. Be sure to keep your knees bent throughout the exercise. Don’t do if you have knee pain.

Workout To Get Rid of Thigh Fat

Workout 1

A1. Lunges 3×12

A2. Squats 3×15

B1. Step-Ups 3×16

B2. Sumo Squats 3×12

C1. Step-up Hops 3×16

C2. 1-Legged Hip Bridges 3×10/side

Workout 2

A1. Skater Plyos 3×16

A2. Bulgarian Lunges 3×8/side

B1. Side Lunges 3×10

B2. Smurf Jacks 3×20

B3. Wall Squats 3×20-30 sec.

C1. Hill Sprints x5

Measuring Your Thigh Fat


To properly gauge your progress in losing your thigh fat make sure you use a Girth Circumference Measuring Tape.

To do this just wrap the measuring tape around the middle part of your thigh to get a reading.

I like to measure in centimeters as it gives you a better overall picture of your progress than inches.

Make sure you’re standing still with your feet hip-width apart throughout the measuring. Also, make sure you don’t flex your leg while measuring.

Make sure you write down your measurements so you can track your progress towards reducing the size of your thighs.

How do I tone my inner thighs?

If you’re looking to tone your inner thighs then you’re going to have to do exercises that specifically target them. Some of my favorite exercises for inner thigh fat include sumo squats, side lunges and side step ups.

Can running get rid of thigh fat?

Yes running overtime will help to get rid of thigh fat but it it won’t work to tighten and tone them. When you lose thigh fat from running your thighs could end up dimply and saggy. Make sure you combine your running with the above exercises to better slim down and tone your thigh fat away.

The Last Word

To get rid of your thigh fat for good use the exercises and workout above along with a proper diet.

If you’re genetically “pear-shaped” then your body will want to hold onto your fat reserves in your legs and hips.

You may lose weight throughout your body but your thigh fat can be stubbornly the last to go.

I know it can be discouraging to lose weight but not make much progress on getting rid of your thigh fat.

Just make sure you keep doing the recommendations above and it’ll only be a matter of time before you finally get rid of your thigh fat forever. You can check out my best inner thigh exercises too.

The storing of fat on your thighs is genetic and was used for purposes of survival for our caveman ancestors.

But nowadays having thigh fat is as unwanted as having belly fat.

Now that you discovered how to lose thigh fat it’s time to start putting in the work so you can get the results you want quickly.

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