You don't have to buy any equipment to lose fat off of your thighs. There are plenty of toning exercises that you can do at home using just your body weight. It is also a good idea to watch your diet. If you tend to carry weight in your lower half, anything you eat that your body doesn't need may be stored as fat. Eat three healthy meals and two snacks every day. Avoid eating junk food, like cookies and potato chips. Load up on lean protein such as chicken and fish, and lots of vegetables.
Exercises
Step 1
Cardio exercise is the best way to burn fat. If you have exercise equipment at home, like a stationary bike or an elliptical, use that for your cardio. If not, go outside and take a walk. If you like to jog or run, that is even better. You can also begin walking and add short periods of jogging to increase the intensity of your workout. The American Heart Association recommends 30 minutes a day, most days of the week.
Step 2
One of the best lower body toning exercises is the squat. Squats are simple to do and you don't need any equipment. Begin standing with your feet hip width distance apart. Hold your abdominals tight throughout the exercise. Slowly lower your body toward the ground as if you were sitting in a chair.
When your thighs are parallel with the floor, hold for one count, then return back to the standing position. Be sure to keep your weight centered over your heels. Your knees should not extend forward past your toes. Do three sets of 8 to 12 repetitions, two or three days each week.
Step 3
Using your inner thighs is important for toning. Squeezing a ball, about the size of a soccer ball, between your legs will help build lean muscle on your inner thighs. Begin lying on your back with your knees bent and your feet flat on the floor. Place a ball in between your knees. A rolled-up towel may be used in place of a ball. Squeeze the ball tightly, hold for 3 seconds and release without dropping the ball. This counts as one repetition. Do three sets of 8 to 12 repetitions on two or three days each week.
Step 4
Leg lifts are an effective way to tone your outer thighs. Begin lying on your side with your legs straight, and stacked on top of one another. Lift your top leg up towards the sky, then return to start. Do three sets of 20 reps and repeat on the other side for two to three days each week.
Things You'll Need
- Comfortable exercise clothing
- Ball (optional)
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