6 Simple Exercises to Getting Rid of Thigh Fat

‘Thunder thighs’ is an expression that gets thrown around a lot. It is a ‘problem’ that many women seek to remedy. But is it a feasible quest? The answer is, yes!


Fat around the thighs is natural for us women. It happens because hormones in the female body often cause fat to accumulate in the lower part of the body – midsection, hips, bottoms, and thighs.


Cutting down the intake of processed foods is vital if you want to get rid of body fat. But a strict diet alone will not suffice. You’ve got to work your muscles by exercising if you wish to get toned thighs.


Exercising may not necessarily reduce the size of your thighs, but it is beneficial. With the right exercises, you can get rid of fat and tone your thighs – even the inside.


We’ve compiled a list of six easy exercises you can do to tone your thighs. For utmost impact, take a maximum of 30 seconds break between these exercises. Do these exercises at least three times a week.


1. Bulgarian Split Squat

Bulgarian Split Squat

  • Take a bench and stand in front of it, lunge-length style. Then place the top of your other foot behind you while holding a dumbbell on each hand.


  • Lower your body. Make sure your rear knee gets as close to the floor as it can, and that your front thigh is parallel to the floor.


2. Goblet Squat

Goblet Squat

  • Pick up a kettlebell or one end of a dumbbell using both your hands. Start by placing them under your chin. Then, twist your feet until your toes are turned out at around 30 degrees.


  • Squat while pushing your knees out. Ensure that your elbows can move freely between your knees. In this position, go as low as you can while maintaining a good lower back arch. Come back up gradually.


3. Stability Ball Jackknife

Stability Ball Jackknife

  • Place your hands (shoulder-width apart) on the floor. Position the stability ball behind you and place your shins on it. Ensure that your body is a straight line starting from the head to your heels.


  • Keep you back flat as you bend your knees slowly towards your chest. Pause and then restart.


4. Pistol Squat

Pistol Squat

  • Stand on one leg and squat with the other leg stretched out in front of you.


  • Squat until your glutes touch the back of your calf. Then, resume a standing position.


5. Reverse Dumbbell Lunges

Reverse Dumbbell Lunges

  • Hold dumbbells on each hand. They should be at arm’s length by your sides with your palms facing each other. Keep your feet, hip-width apart, and brace your core.


  • Step backward with one leg and lower your body to make a lunge. Do one rep of this and repeat the same on your other leg.


6. Alternating Side Lunges

Alternating Side Lunges

  • Hold dumbbells and stand with your feet (hip-width) apart.


  • Make a big step on your right while dropping your butt back. Ensure that your knee isn’t extending over your toes. Pretend to position the weights on your foot one after the other.


  • Restart the process and then repeat the movement to the left side of your foot.