When you want to burn body fat in one area, such as the thighs, you need to take an approach that involves overall weight loss and exercise. By losing weight throughout your whole body, your legs will be included by default. You also need to build up the muscles in your thighs. This will give your metabolism a boost and create leaner looking legs.
Step 1
Lower your intake of calories to promote weight loss. To lose about a pound a week, you need to cut 500 calories from your daily diet according to the Mayo Clinic website. Find your starting intake by tracking your calories for three days. Add the totals together and divide by three to get your average. Resort to a free online guide like "The Daily Plate" for assistance if you need it.
Step 2
Choose fruits, vegetables, whole grains and other low density foods over high-fat options. Avoid deep fried foods, commercial baked goods, buffet lines, wings, ribs and endless pasta nights at your local restaurants.
Step 3
Step into the gym and do some form of cardiovascular exercise that causes you to sweat. Running, indoor cycling, elliptical training, stair climbing, rowing and versa climbing are examples. Work out for 60 to 90 minutes to achieve the most weight loss and alternate your intensity from high to low to boost your caloric expenditure even more. Work out three days a week on alternating days.
Step 4
Execute a set of wall ball squats with dumbbells in your hands. Hold the ball against the wall with the middle of your back and let the weights hang down at your sides. Step forward slightly and spread your feet about shoulder-width apart. Lower yourself down by bending your knees and stop when your thighs parallel the floor. Stand back up and repeat for 10 to 12 repetitions.
Step 5
Position your feet in a staggered stance to do lunges. Hold dumbbells at your sides and step forward with your left foot. Lower yourself down until both knees form 90-degree angles. Stand back up, repeat for 10 to 12 reps and switch sides.
Step 6
Grab a barbell to do straight leg deadlifts. Stand with your feet about shoulder-width apart and hold the bar right in front of your thighs with your hands about shoulder-width apart. Keep your core tight and back straight as you bend forward and lower the bar toward the floor. Stand back up and repeat 10 to 12 times.
Step 7
Perform a set of stability ball leg curls. Lie face-up on the floor with your heels on the ball and arms out to your sides. Press down to lift your hips in the air and roll the ball toward your body by contracting your hamstrings. Stop when your heels are by your butt, extend your legs back out and repeat 10 to 12 times.
Tips and Warnings
- Perform four or five sets of your thigh exercises and do them three days a week on the alternating days of your cardio.
Things You'll Need
- Stability ball
- Dumbbells
- Barbell
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