Thighs and the hips can seem like a magnet for extra weight, but when it comes to exercise and diet, they don't give up that weight easily. Estrogen hormones cause fat to deposit around women's hips and thighs to prepare for pregnancies, which is why the body is reluctant to shed weight from that area. Losing weight from your thighs, while challenging, isn't as daunting as it may seem. The most important part is to stick with your program, because results won't be immediate.
Cardio
Include cardiovascular training in your workout to get rid of excess thigh weight. Exercises that target your thighs are great for toning and shaping, but will do almost nothing when it comes to shedding unwanted layers of fat. For maximum results, perform workouts that get your heart to its target rate for at least 20 minutes before moving on to thigh exercises. Your target heart rate is 60 to 80 percent of your maximum heart rate, which can be found by subtracting your age from 200. Exercising at your target heart provides the most health and weight loss benefits.
Squats
Many people, especially women who are looking to slim down their thighs, shy away from squats because they have the reputation of creating big, bulky muscles. However, doing moderate-level squats three times a week will help tone and slim your thighs and butt. Bulky muscles only appear if you consistently increase your intensity over a long period of time.
Stand with your feet shoulder-width apart and your hands clasped together in front of you. Bend your knees and raise your hands parallel to your eyes as you squat down. Straighten your legs and lower your hands as you come up to complete one repetition. Make sure to keep your stomach muscles tight and stick your butt and chest out as you squat to get the maximum benefit. Do 20 to 30 repetitions.
Dumbbell Squats
The addition of dumbbells or free weights to squats will help burn even more calories. Stand with your feet shoulder-width apart and hold a free weight in each hand. Your arms should be bent, with your elbows close to your body and the weights even with your eyes. Bend your knees to squat down; as you raise up, extend your arms above your head. Repeat this exercise, lowering the weights back to eye level when you squat and raising them when you stand. Do 20 to 30 repetitions.
Dumbbell Lunges
Stand in a lunge position with one leg forward, one leg back and your knees slightly bent. Hold a dumbbell or free weight in each hand. Lunge down as far as you can go, then push backward from your front foot to come back up. Do 20 to 30 repetitions, then switch legs and repeat. For added calorie burn, raise the weights into a bicep curl by bending your arms at the elbows and raising the weights to your shoulders as you lunge forward. As you stand up, lower your arms again.
Fire hydrants
This exercise will work your butt in addition to your thighs. Position yourself on your hands and knees on the floor. Raise one leg to the side, keeping the 90 degree angle at your knee, until it's parallel to the floor. Bring it back down and repeat. Do 20 to 30 repetitions, and then switch legs.
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