Best Exercises to Lose Thigh Fat without Equipment

MAY 16, 2023|by ToHealthe
Best Inner & Outer Thigh Workout

The best exercises are side-lying leg lifts, side lunges, and squats to lose thigh fat. These exercises will target the inner and outer thighs to lose the thigh fat without equipment. Do these exercises regularly for slimmer thighs.

1. Side-Lying Leg Lifts:

Side-lying leg lifts are a great exercise to target the muscles in your hips, glutes, and thighs. They help to improve hip strength, stability, and flexibility.

Here's how to perform:

  • Side-lying with legs extended forward.
  • Prop your head up on your bottom arm and place your top hand on the ground in front of you for balance.
  • Engage your core muscles to stabilize your body and lift your top leg as high as you can while keeping it straight. Make sure to keep your bottom leg still and your hips stacked on top of each other.
  • Hold the lifted position for a few seconds, then lower your leg back down to the starting position.
  • Perform the same motion for the intended amount of repetitions before switching to the opposite side.

It's important to maintain proper form throughout the exercise by keeping your body still and avoiding any swinging or twisting. Start with a small number of repetitions and gradually increase as you build strength and stamina.

2. Side Lunges:

Side lunges, also known as lateral lunges, are a type of exercise that can help strengthen and tone the muscles in your legs, particularly the quadriceps, hamstrings, and glutes. They also provide a good stretch for the inner thigh muscles.

Here's how to perform:

  • Stand with feet hip-width apart and your hands resting on your hips.
  • Take a wide step to your right side with your right foot, keeping your left foot planted on the ground.
  • As you step to the side, bend your right knee and lower your body down into a lunge position. Keep your left leg remains straight and your left foot stays flat on the ground.
  • Hold the lunge position for a few seconds, then push back up to the starting position.
  • Repeat the movement, this time stepping to your left side with your left foot.

Make sure to keep your chest up, your back straight, and your weight evenly distributed between both feet throughout the movement. It's important to maintain proper form to avoid injury and maximize the benefits of exercise.

3. Squats:

Squats are a classic compound exercise that is great for working multiple muscle groups in the legs, including the quadriceps, hamstrings, and glutes. They can also help to improve overall lower body strength, power, and endurance.

Here's how to perform:

  • Stand with feet shoulder-width apart, toes slightly outward.
  • Keeping your chest up and head facing forward, lower your body by bending your knees and pushing your hips back.
  • Descend until your thighs are parallel to the ground or as low as comfortable.
  • Maintain proper form with knees aligned with toes, weight on heels, and core engaged.
  • Push through your heels, extend your knees and hips, and rise back up.
  • Exhale as you ascend, and Repeat for desired repetitions.

It's important to maintain proper form throughout the exercise by keeping your knees in line with your toes, avoiding any excessive forward lean, and keeping your chest up. You can also add resistance by holding dumbbells, using a barbell, or incorporating other squat variations like jump squats or Bulgarian split squats.