While upper thigh fat doesn't have the same health risks as abdominal fat, it's still a nuisance when it builds up. Reduce this fat by taking an approach that involves exercise and a healthy diet. Focus mainly on your quadriceps and hamstrings, which compose your upper thighs. Building muscle while you lose weight will result in leaner, more defined legs.
Step 1
Eliminate the junk food and any other foods that can lead to weight gain. Loaded baked potatoes, hot fudge sundaes, sugar-sweetened cereal, spare ribs, chips and frozen dinners are examples. Stick with healthier options, such as lean beef, chicken breasts, venison, bison, whole grains, fruits, vegetables and beans.
Step 2
Reduce your caloric intake. Even though you're eating healthier foods, you still have to promote weight loss by reducing your intake. Use an online resource to monitor your calories for three days. Add the totals together, divide by three and deduct 500 to 1,000 calories to get your new total.
Step 3
Run to thin out your upper thighs. To lose weight, the American College of Sports Medicine recommends 60 to 90 minutes of cardio. Work out for this time frame on three alternating days a week. Do another form of cardio if you don't like running, such as elliptical training, kickboxing, stair climbing, rowing or indoor cycling.
Step 4
Use a stability ball to do squats. Pinch the ball against a wall with the middle of your back, place your feet slightly wider than shoulder-width apart and step forward slightly. Lower yourself down by bending your knees and stop when your thighs parallel the floor. Stand back up and repeat 12 to 15 times.
Step 5
Position your legs in a staggered stance to do leaping lunges. Lower your body by bending your knees and stop when your front thigh parallels the floor and your back knee is an inch above the floor. Jump in the air and quickly change your leg position. Land lightly on the balls of your feet, lower yourself and jump again. Alternate back and forth with each jump until you've done 10 to 12 reps with each leg leading.
Step 6
Execute a set of switch leg leaps. Place your right foot on an elevated aerobic step and press down forcefully to lift your body off the ground. Hop in the air and switch your leg position so your left foot lands on the step and your right foot lands on the floor. Continue to alternate each leg until you've done 10 to 12 reps on both sides.
Step 7
Stand with your feet shoulder-width apart to do tuck jumps. Crouch down into a slight squat and jump in the air as high as possible. Tuck your knees into your chest and land lightly on the balls of your feet. Repeat 10 to 12 times.
Step 8
Sit down in an imaginary seat to do a chair pose. Stand with your feet hip-width apart and arms extended straight above your head. Lower yourself by bending your knees--try to get your thighs parallel to the floor. Hold this position for 30 to 45 seconds.
Tips and Warnings
- Perform four or five sets of your thigh exercises three days a week on your noncardio days.
Things You'll Need
- Stability ball
- Aerobic step
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