Many people, especially women, are not happy with their thigh area. To achieve fat loss in your upper legs, perform exercises that target that area and do general aerobic exercise to lose fat all over your body. You do not need any equipment or a gym membership -- thigh exercises are easy to do at home with only your own body weight. Combine exercise with a healthy eating plan for a well rounded way to lose inner and outer thigh fat.
Squats
Squats target the whole thigh, butt and hip area to tone and burn fat. To perform a squat, start in a standing position with your legs shoulder-width apart. Stand up straight, turn your toes out a little and put your arms to your sides. While keeping your back straight, squat down as if you were sitting into a chair. Do not bring your knees past your toes, put your weight into your heels and bring your thighs so they are as parallel to the floor as you can possibly make them. To keep yourself stable, bring your arms forward. Slowly come up to the starting position. Perform this exercise four more times. If you have trouble balancing, try squatting with your back against either a wall or a balance ball on the wall.
Plie
Take a cue from ballet to perform the thigh-toning plie. Begin in a standing position with your legs apart and your toes outward. Hold your arms in front of you so they are parallel to the floor. Use your arms to balance and keep your back straight as you perform a squat. Squat as low as you can while keeping your knees over your toes. Return to your starting position and slowly go up and down in this manner for about a minute.
Forward Lunge
Begin the forward lunge by standing up straight with your feet together. Keep your back straight, balance as you lift your right foot into the air, slowly bring it forward, and bring your foot down to the ground, heel first. Bring your hips toward the floor as you bring your left leg down, so your right thigh and left calf are parallel to the floor. Return to your starting position by using your right leg to come up and then switch sides. Perform this exercise for about 30 seconds on each leg.
The Single-Leg Circle
For this exercise, lie on the floor on top of a yoga or Pilates mat. Put your arms on each side of your body with your palms face down on the mat. Bring your right foot straight up to the ceiling, twisting your leg outward a little. Keep your hips on the mat as you move your right leg in five clockwise circles and then five counter-clockwise circles. Bring your leg back down and perform the same exercise with the left leg. Perform four more sets.
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