Toning and strengthening your thigh muscles improve the body’s flexibility and stability and can prove to be helpful for anybody and everybody. Just aiming to get smaller thighs isn’t it, your aim must be to improve your overall muscle health and strength.

There are ample exercises that focus on your leg and thighs and can help reduce thigh fat and hence, make your thighs stronger. And, there’s one exercise that would come to everybody’s mind while we’re talking about focusing on the thighs. Yes, SQUATS! Before we move on to explain to you the right technique and the types of squats you can do to get rid of your thigh fat, let us first talk about some benefits of squats.

What are the benefits of doing squats?

• Squats help in burning fat and toning your entire lower body.
• Targeting more than one muscle in your body, squats can be really helpful for weight loss as well.
• Squats help improve your metabolic rate which aids in fat loss.
• Squats do not require any equipment and can be done anywhere, at any time.
• They strengthen your core and help improve your overall posture and mobility.
• Doing squats regularly helps increase the blood flow throughout your body, which in turn ensures that the nutrients you take get supplied well to all your body parts.
• Squats firm your buttocks and legs in a way no other exercise can.

Types of Squats to Reduce Thigh Fat

There are quite several squat exercises that can be done regularly if you want to lose your thigh fat. Let us have a look at some of them.

1. Jump squats

Steps:

Stand straight with your feet placed hip-width apart.

Lean forward and push your butt backward and bend your knees downward to reach a position where your thighs are parallel to the ground. This is the squat position.

Instead of coming back to the original position after reaching the squat position, the jump squats require you to lift your body and jump up from the squat position.

After the jump, land at a position of your knees bent at 45 degrees and go back into the squat position. Repeat.

It is advisable to perform 2 sets of 10-15 reps each.

2. Sumo squats

These squats are the basic type of squats every person desiring to lose thigh fat must do. Let’s look at the steps you need to follow for this.

Stand straight with your feet placed wider than hip-width apart. Point your toes in the outward direction.

Push your hips back and gently bend your knees to reach the position where your thighs are parallel to the ground.

Keep your chest and shoulders up while you’re doing this, and fold your hands together in front of your chest when you have reached the squat position.

Lift your knees and butt and come back to the original position to stand straight.

It is advisable to perform 2 sets of at least 10-15 reps of this exercise.

3. Wall squats

Steps to perform:

• Lean your upper body against a wall.
• Keep your feet shoulder-width apart and away from the wall.
• Lower your hips to reach the squat position, where your thighs are parallel to the ground. Hold this pose for a good 5-7 seconds.
• Slide back to your original position by lifting your butt.
• You can do 2 sets of 10 reps of wall squats in your daily workout routine.

Other beneficial exercises for reducing thigh fat

Apart from squats, other exercises can be really helpful in overcoming your problem of fat in the thighs and tone your lower body beautifully. Here are a few of them.

1. Sidekicks

Sidekicks are highly successful in burning your inner thighs, thus helping you reduce the fat there.

Steps to perform:

Stand straight with your feet shoulder-width apart.

Try to put your body weight on your left leg and lift your right leg to the side.

Lift as high as possible and hold the position for a few seconds.

Return to your original position.

Do 10 reps with your right leg.

Repeat with the left leg.

2 .Back kicks

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Picture credits: menshealth.com

Back kicks are one of the most perfect stretches to tone and strengthen your lower body, including your thighs.

Steps:

Get down on all your fours and face your toes towards the wall.

Lift your right left to kick in the backward direction, reaching a position where your thighs and calf are perpendicular to each other and your sole is parallel to the ceiling.

Do around 10-15 kicks, after which you can switch your legs.

3. Burpees

Picture credits: thefatkidinside.com

Steps to perform:

Stand straight with both your hands on your sides.

Bend down to reach the squat position, and gently place your hands on the floor.

Form a plank position by kicking your feet and also keeping your arms straight and extended.

Come back into the squat position gently while your hands are still placed on the ground.

Release the squat position and stand up straight.

You can do 10-15 burpees in your daily workout routine.

4. Step lunges

Steps to perform:

Stand straight with your feet shoulder-width apart.

Lift your right leg, while simultaneously stretching your left leg to the maximum.

Your calf and knees ought to be perpendicular to each other.

Straighten your arms as you bring your leg in front.

• Hold the position for a few seconds and return to the original position.
• Do 10 step lunges with each of your legs.

This is all about the exercises that you can include in your workout regime if you want to work on your thighs, and reduce the excess fat there to get stronger and better-toned thighs, and a lower body. So, what are you waiting for? Get on that routine asap!

Also Read: 30-Day Squat Challenge