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How to Remove Fat From the Thigh

By Jennifer Resultan ; Updated July 18, 2017

Fat removal from the thigh area requires a change in your overall lifestyle. It is not possible to spot reduce, or simply lose fat from only one area of the body, so you must engage in an overall weight-loss regimen. This includes changing dietary habits, increasing aerobic exercise and toning the major muscles in your thigh area.

  1. Eat small, frequent meals daily. This is advantageous for many reasons: It regulates your blood sugar levels, decreases your appetite and temptation to gorge and it keeps your metabolism revved up all day long. Try to consume six small meals a day that consist primarily of lean proteins, complex carbohydrates and leafy greens.

  2. Burn calories with aerobic exercise. According to the Centers for Disease Control, adults should get at least 150 minutes of moderate intensity exercise every week. Many aerobic exercises involve working your lower body in a rhythmic motion such as running, brisk walking, stair climbing and elliptical training. These tone your thighs while burning fat at the same time.

  3. Tone your outer thighs with standing abduction exercises. Stand with feet together and place hands on your hips. Raise your right leg laterally in the air, in controlled motion so that it is parallel to the floor. Hold position for a couple of seconds, lower your leg and then repeat. Do three sets of 20 reps. Repeat exercise with your opposite leg.

  4. Use lying adduction exercises to work the inner thighs. This is an area where fat can easily accumulate because these muscles are seldom used in daily activities. Lie down on your right side, keep right leg straight, left knee bent and left foot on the floor in front of your right knee. Slowly, lift your right leg approximately three inches off the ground, hold for a couple of seconds, then lower leg to starting position. Do three sets of 20 reps and repeat exercise on your opposite leg.

  5. Tip

    If you need to add resistance to the leg strength exercises, you can add resistance bands, ankle weights or cables.

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