Fat deposits are also known as cellulite. Cellulite forms under the topical layer of skin and gives off a rough, orange peel appearance. The outer thighs are one of the most common areas for these fat deposits to show up. Getting rid of them completely is a difficult, but you can make them a lot less obvious by simply doing some specific outer thigh exercises and engaging in weight loss.
Step 1
Eat healthy foods and keep your calories under control to promote general weight loss. Avoid foods that are deep fried, cooked in butter, smothered with cheese and high in sugar. Stick with nutrient-dense foods like lean meats, low-fat dairy, whole grains, beans, fruits and vegetables.
Step 2
Drink water instead of beverages with calories. Water can not only spare you calories, but it can also keep you hydrated and flush impurities from your system. Aim for ten or more cups of water a day.
Step 3
Perform cardiovascular exercise for 45 to 60 minutes three times a week. Do anything that appeals to you, like cycling, swimming, stair climbing, elliptical training, cross-country skiing or rowing. This can help promote fat burning throughout your whole body, including your outer thighs.
Step 4
Hold a stability ball against a wall with your mid-back to do squats. Hold dumbbells in your hands and step forward so your body is at a slight angle. Space your feet shoulder-width apart and lower your body down toward the ground. Stop when your thighs are parallel to the floor and stand back up.
Step 5
Step up onto a bench to do lateral step-ups. Stand sideways to the bench and place your right foot on top of it. Press your weight into your foot and lift your body up in the air. Lower yourself back down on to your left foot and step back up again. Do a series of reps and then switch feet. Hold a medicine ball in front of your body for extra resistance.
Step 6
Execute a set of side lunges. Stand with your feet together and hold a medicine ball against your chest. Take a wide step to your left and plant your foot on the ground. When you do this, bend your knee and push your hips backward as you lower your body down. Stop when your thigh is parallel to the floor. Bring your feet back together and lunge to the right side. Keep alternating back and forth. Make sure your knees do not flare out past your ankles when you are lunging.
Step 7
Stand in front of a counter to do side leg raises. Place your feet together and hold on to the counter for balance. Bend forward slightly and lift your right foot off the floor. Raise your leg up to the right in an arcing motion as high as possible. Lower your leg to a point that is just above the ground and repeat. Do a set of reps and switch sides. Wear ankle weights for extra resistance.
Tips and Warnings
- Perform ten to 12 reps and three to four sets of your thigh exercises. Work out three times a week on the alternating days of your cardio.
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