Thigh fat can cause you to feel self-conscious and can make it hard to find properly fitted clothes. While thigh fat is not as perilous to your health as stomach fat, it can still be frustrating to get rid of. The key to burning off upper thigh fat is using targeted strength exercises in conjunction with aerobic exercise that burns calories.
Lunges
Lunges work your upper thighs, as well all major muscle groups in your legs. Stand with your feet hip-width apart, and place your hands on your hips. With your back straight, step forward with your right foot until your bent knee reaches a 45-degree angle. Hold for a few seconds and push up with your right leg to starting position. Repeat the exercise on your left leg for a total of three sets of 25 reps.
Plie Squats
Plie squats, like lunges, target all of your major leg muscles. Stand with your feet slightly wider than shoulder width apart, with toes pointed outward. Rest both hands on top of your thighs, then slowly dip your lower body into a squat. Make sure your knees do not go beyond your toes, hold for 10 seconds and push up to starting position. Do three sets of 25 reps.
Wall Squats
Wall squats are an isometric exercise that works both upper thighs and hamstrings. Plant your back firmly against the wall and bend your knees to a 45-degree angle. When your thighs are parallel to the floor, hold the position at least 15 seconds, then push up to starting position. Rest for 30 seconds and repeat the exercise eight times.
Cardiovascular Exercise
All fat-loss programs must incorporate cardiovascular exercise to burn off calories. Most aerobic activities work your lower body in a rhythmic motion, which helps tone your upper thighs. Try running, brisk walking, elliptical training, swimming or elliptical training to burn off leg fat. Aim to complete 45 to 60 minutes of aerobic exercise, per session, four to five days a week.
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