People who want to lose weight quickly, no matter where it is---whether it's on the hips, the thighs or the stomach---may benefit from all around cardio or aerobic exercise, diet and exercises that help target those trouble areas. You can add specific exercises to your exercise routine to help build lean muscle and reduce fat from the thighs and see a difference in as little as 10 days.
Step 1
Perform squats every day in addition to a regular workout routine or exercise plan. If you want to focus on your legs and thighs and burn calories and fat everywhere on your body at the same time, try walking. This means fast walking, not strolling. Tighten the abs and the buttocks while you walk, and take long strides. Squats focus on the front and back of the thighs and help trip the hips and butt, too. Stand with feet shoulder width apart, and then squat down, as if you're getting ready to sit in a chair. Make your thighs parallel to the floor and keep your heels pressed into the floor. Add 5, 8 or 10-pound weights to your shoulders if you wish. Perform between 10 and 20 squats.
Step 2
Practice lunges every day as well. You can perform lunges with or without weights in your hands or balanced on your shoulders. Stand with feet shoulder-width apart. Step your right leg forward, as if you're taking a big step. Lower the body, keeping the back straight and upright over the hips. Don't let the knee go past the toe, or you may injure your knee joint. Lower yourself until your thighs are parallel to the floor and hold for a count or two, and then push off the toe and back into your original stance. Repeat this move with the opposite leg. Do 10 to 15 lunges on each side.
Step 3
Sit down in a chair to perform leg extensions. Sitting in a chair, back tucked against the back, hold the bottom of the chair with each hand. You may add ankle weights for this exercise if you wish, but you don't have to. Keep the feet together and lift both legs at the same time until they are level with your hips. Perform this exercise 20 times and then rest.
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