Thigh weight does not pose as serious a threat to your health as stomach weight, but it can still take its toll on self-confidence and cause frustration. If you want to lose weight in your thighs fast, you have to take a multi-faceted approach. You can follow specific leg exercises to build metabolically active muscle, and you can create an environment in your body favorable for weight loss.
Step 1
Cut your calories to create a deficit. Any time you want to lose weight, you have to eat less than you burn. Reduce your daily intake by 500 to 1,000 calories. Eat foods that are nutrient dense such as lean meats, fish, fruits, vegetables, whole grains and beans.
Step 2
Walk on a stair machine for 45 to 60 minutes to burn fat in your legs. If you do not like stair climbing, do something else as long as it involves your thighs. Running, elliptical training, rowing, swimming and cross-country skiing are all examples. Perform cardio three times a week on alternating days.
Step 3
Pinch a stability ball against a wall with your mid-back to do squats. Hold dumbbells in your hands, step forward slightly and spread your feet shoulder-width apart. Lower your body down by bending your knees. Stop when your thighs parallel the floor, stand back up and repeat. Do not let your knees completely lock when you come up.
Step 4
Hold a dumbbell vertically in front of your body to do plie (sumo) squats. Stand in a wide stance with your toes pointing out. Hold the dumbbell with both hands on the underside of the top weighted end and lower your body down toward the ground. Stop when your thighs parallel the floor, stand back up and repeat.
Step 5
Execute a set of walking lunges. Hold dumbbells in your hands and step forward with your right foot. Lower your body down until your right thigh parallels the floor and your left knee is one inch above the floor. Stand back up, step forward with your left foot and lunge again. Continue alternating each leg as you lunge across the room.
Step 6
Hold dumbbells in your hands to do one-leg deadlifts. Stand with your feet hip-width apart and hold the weights in front of your thighs. Lift your right foot off the floor and bend forward at the hips. Let your right leg go up in the air behind your body and let the weights go straight down toward the floor. Stand back upright, let your leg come back to the starting point and repeat. Do a set of reps and switch legs. Feel the contraction on the backs of your thighs when you do this exercise.
Step 7
Perform tuck jumps with the weight of your body. Stand with your feet shoulder-width apart and extend your arms straight in front of your body or place them on the sides of your head. Lower your body down into a deep squat and explode into the air. Tuck your knees into your chest, land back on your feet and repeat.
Tips and Warnings
- Do 10 to 12 reps and three to four sets of each thigh exercise. Work out three times a week on the off days of your cardio.
Things You'll Need
- Stability ball
- Dumbbells
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