The thighs are a prominent part of the leg musculature which is the largest muscle group in the body. When you gain weight in your thighs, pants do not fit as well and self confidence can be compromised. To lose weight in your thighs, you need to approach your body as a whole. Factoring in some key leg exercises can help strengthen the thighs and build definition.
Step 1
Eliminate all the high-fat, empty calorie foods from your diet such as pizza, french fries, deep fried onion rings, burgers, processed meats, high-fat dairy, refined flour products and commercial baked goods. Have your diet consist mainly of nutrient dense foods such as lean meats, fish, beans, whole grains, fruits and vegetables
Step 2
Create one pound per week of weight loss by reducing your intake by 500 calories a day. Increase your weight loss to 2 pounds a week by cutting back 1,000 calories a day. Men should not eat fewer than 1,800 calories a day and women should stay above 1,200 calories a day.
Step 3
Do 12 to 15 reps of four to five sets of squats with dumbbells. Stand with your feet shoulder-width apart and your arms at your sides with the dumbbells facing in. Lower your body and bend your knees 90 degrees until your thighs are parallel to the ground. Stand back up to complete the squat.
Step 4
Perform 12 to 15 lunges with each leg and do four to five sets. Hold dumbbells at your sides for added resistance and take a step forward with your left foot. Bend both knees so your left knee is 90 degrees and your right knee is just above the floor. Stand back up and step forward with your right foot. Your right knee should be at a 90-degree angle and your left knee should be just above the ground. Alternate stepping with your right and left foot as you lunge across the room.
Step 5
Stand behind a workout bench with dumbbells in your hands to perform step-ups. Step on top of the bench with your right foot then left foot. Step back down with your right foot then left foot. Do 12 to 15 reps reps leading with your right foot, then change to leading with your left foot for 12 to 15 reps. Rest and repeat the same sequence four to five times.
Step 6
Perform 12 to 15 reps and four to five sets of plie squats. Stand with your feet in a wide stance with your toes pointing out. Squat down until your thighs are parallel to the ground, then stand back up. Hold a dumbbell vertically in front of your body with your arms straight down for added resistance.
Step 7
Perform 30 to 45 minutes of cardiovascular training to burn the fat on your thighs. Do something that you enjoy, such as running, biking, elliptical training, swimming, jumping rope, rowing or hill walking.
Step 8
Put your whole workout together. Perform your leg exercises in the order they appear three times a week on alternating days.Alternate your weight training days with the days you perform your cardio activities..
Tips and Warnings
- Building up your leg muscles will help increase your metabolism and help you burn more overall calories.
Things You'll Need
- Dumbbells
- Bench
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