Although both men and women gain fat in the thighs, women with pear-shaped body fat distribution store disproportionate amounts of fat in the thighs. The solution to losing weight in the thighs involves fast interval training on an exercise bike. In 2007, researchers at the University of New South Wales found that overweight women who performed bicycle sprints for eight seconds, followed by 12 seconds of light pedaling, for a total of 20 minutes during a 15-week study lost three times more fat than women pedaling at a regular pace for 40 minutes, with most of the weight lost from their legs and buttocks.
Step 1
Adjust the stationary bike. Check that your leg is straight on the downward stroke on the pedal. Raise the seat if your leg remains bent, or lower the seat if you're reaching with your toes for the pedals.
Step 2
Warm up for 10 minutes. Pedal at an easy pace, at a rate that allows comfortable conversation. Warming up pumps more blood to your muscles, raises your heart rate and prepares your body for physical effort.
Step 3
Pedal at a slower pace. Maintain the lower intensity pace for 12 seconds. Use only light effort for this part of the interval training.
Step 4
Pedal at high intensity for eight seconds for the sprinting phase. A sprint is a short burst of intense effort, similar to an all-out run. Repeat the high-intensity eight-second intervals every 12 seconds for 20 minutes -- or for as long as you're able to at your current level of fitness.
Step 5
Cool down at the end. Pedal slowly for five to 10 minutes until your heart rate returns to normal. Dismount slowly.
Step 6
Perform static stretches -- without bouncing -- after your fast exercise session to reduce muscle soreness.
Tips and Warnings
- Your maximum heart rate is 220 minus your age. Don't exceed 90 percent of your maximum heart rate on sprints. Build up your time and intensity in small increments if you've been inactive. Wear a sweatband and keep a towel at hand to keep perspiration out of your eyes. Cut out 500 excess calories a day to support a healthy weight-loss pace. Losing overall body fat helps you lose weight from your thighs. Stretch at least 10 minutes a day for flexibility, advises the President's Council on Fitness.
- Consult your doctor about any medical concerns. Check with your doctor before attempting bicycle sprinting if you've had any heart problems or if there's a family history of heart attack or stroke.
Things You'll Need
- Stationary bike
- Sweatband
- Towel
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