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Easy Ways to Get Rid of Thigh Fat

Extra thigh fat tends to accumulate on those who have a pear-shaped body. Fat storage in this area is not as perilous as fat around the midsection, but it can still be embarrassing, especially during warm weather months. You cannot spot train your thighs, or any other area of your body, but you can partake in a rigorous exercise regimen and healthy diet to get rid of thigh fat quickly.


Your overall dietary habits require two changes if you want to lose fat; a cleaner diet coupled with small meals throughout the day. Most of the foods you eat should come from low-calorie, nutrient-dense sources. High-quality proteins, fruits, vegetables and complex carbohydrates are staples for weight loss. If you are used to eating large meals three times a day, split them in half. Eating smaller meals every couple of hours will keep your metabolism elevated and suppress your appetite.

Cardio Exercises

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Cardio is necessary to lose thigh fat. It offers a couple of benefits because it burns calories and most cardio exercises work the lower body. This helps you lose fat and tone your thighs simultaneously. Elliptical training, running, stair climbing, jumping rope and brisk walking are all examples of cardio exercises that help you achieve your thigh fat-loss goals. Aim for at least 45 minutes of cardio, five days a week.

Interval Training

You can take your favorite cardio workout and kick it into high gear with interval training. Instead of keeping a mild to moderate pace through the session, you alternate high and low intensities every few minutes. Increasing your heart rate then sharply dropping it several times help improve conditioning and burns fat more quickly than even-paced workouts. Aim for at least 30 minutes of interval training, four or five days a week.

Thigh Exercises

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Thigh exercises will not burn calories like cardio or interval training, but it will give them a lean appearance. Wall squats and plie squats are a couple of the best because they work all of your major leg muscles. A wall squat is an isometric exercise, where your body remains stationary throughout the exercise. Place your back against the wall and bend your knees to a 45-degree angle. Hold for 30 seconds, and then rest. Repeat for four sets of 10 reps. Do a plie squat by planting your feet wider than shoulder-width and placing your hands on your hips. Bend your knees and lower your buttocks, until your thighs are parallel to the floor, then push up to the starting position. Do four sets of 10 reps.