How To Lose Weight In Your Thighs – 6 Exercises & Diet Tips

Medically Reviewed by Madhu Sharma, RD
By Priyanka Sadhukhan, MSc (Nutrition), Certified Diabetes Educator

The majority of thigh fat is subcutaneous fat, which is found beneath the skin. To tone your thighs, you will need to do high-intensity exercises that target specific areas. Wondering how to lose weight in your thighs? Workouts, combined with a nutritious diet and lifestyle adjustments, can help you achieve long-term results.

We have compiled a list of exercises that can help you lose thigh fat while building lean muscle in this post. We have also talked about what you need to eat and how you should live in order to maintain a healthy weight.

To get smaller thighs, you will need a three-pronged approach: targeted exercises, a good diet, and a healthier lifestyle. Scroll down to learn more!

1. Exercises To Get Slim Thighs At Home

  • Leg Up

This is one of the best thigh fat loss exercises. It will help you shed fat from the lower body.

  1. Lie down on the floor, facing the ceiling.
  2. Keep your palms on the sides, facing the floor, and relax.
  3. Lift both the legs at a 30-degree angle from the ground.
  4. Hold for about five seconds. Bring the legs down to the floor slowly.
  5. Repeat 10 times.
  • Leg Stretch

This stretching exercise will ensure proper blood circulation.

  1. Sit upright with your legs joined and stretched.
  2. Slowly move the legs apart as far as you can.
  3. Breathe in as you bend right to touch the toes of the right foot with both your hands.
  4. Try to touch the knees with your head. Relax and hold for 5 seconds.
  5. Slowly lift your head and bring your hands to each side of your pelvis. Breathe out while doing so.
  6. Do this for the left side.
  7. Repeat 10 times.
  • Air Cycling

This is an effective way to reduce thigh fat and get thinner thighs fast. Do it 5 times on each side for 1 minute. Air cycling also takes care of your pelvic and knee joints.

  1. Lie on your back and face the ceiling.
  2. Lift your legs to 90 degrees with the floor.
  3. Start moving your legs as if you are cycling in the forward direction.
  4. Do this for 1 minute and then slowly put your legs down and relax.
  5. Move your legs up to 90 degrees and start air cycling in the backward direction for 1 minute.
  6. Repeat the set 5 times.
  • Lunges

Lunges are the perfect workout for your inner thighs. Doing it 10 times every day can help you lose thigh fat in a week to some extent. They also take care of the gluteal muscles and help shed a few extra pounds from your buttocks.

  1. Stand straight with your feet about 3 cm apart.
  2. Hold light weights in each hand.
  3. Step forward with your right leg and bend your left leg to come to a “proposing” position.
  4. Do this with the left leg.
  5. Repeat the set 10 times.

Trace The Alphabets

Trace the alphabets to lose weight in your thighs

This is the perfect exercise to reduce thigh fat and get toned thighs at home. 

  1. Lie down on your back and face the ceiling.
  2. Lift your right leg and start tracing A-Z with it.
  3. Do this with your left leg as well.
  4. Breathe and relax in between.
  • Table Top Cross Over

This exercise will help you lose fat from your outer and inner thighs.

  1. Lie down on your back and face the ceiling.
  2. Lift your body by supporting your body weight with your limbs, creating a “table” shape.
  3. Lift your right leg. Simultaneously, raise your left hand and touch the toes on your right foot.
  4. Repeat the same for the left leg.
  5. Repeat this for 20 times.
  • Scissor Kick

This will work your thighs and buttock muscles and tone them, reducing your thigh size.

  1. Lie straight on the mat. Hold your head up by placing the palms of your hands behind your head.
  2. Lift your leg slowly and keep both legs straight.
  3. Move them apart vertically, bring them together, and move them apart again.
  4. Repeat 15 times with each leg.
  • Squat

Do this only when you have lost a good amount of fat from your thighs. This exercise helps to build muscles. Without losing the fat, if you build muscle, you may actually end up making your thighs look bigger. 

  1. Stand with your shoulders relaxed and legs apart. Point your toes outward.
  2. Keep your upper body straight. Inhale and slowly lower your buttocks until you come to a sitting position.
  3. Hold for about 5-10 seconds.
  4. Repeat this 10 times.
  • Back Kick


This is a good exercise to get thin thighs easily at home.

  1. Get down on all fours, with the elbows straight and toes pointing toward the wall behind you.
  2. Look down at the floor so that the spine is parallel to it.
  3. Kick high at an angle such that the sole is parallel to the ceiling, and the thighs and calves are perpendiculars.
  4. After a few seconds, get back on all fours.
  5. Repeat this 15 times and do it with the other leg post that. You can increase the number of kicks based on your convenience.

Here are some additional exercises you can do:

  • Cardiovascular exercises can be very effective in slimming your thighs. These include working out on cardio equipment like a stationary bike, treadmill, or elliptical trainer. Half an hour of cardio for at least five days a week helps in slimming down the lower body and maintaining healthy body weight.
  • Aerobic exercises help in burning fat on your inner thighs and the rest of the body as well. Certain exercises like stair climbing, brisk walking, running, and dancing increase the heart rate and work out your thigh muscles. Hence, make it a point to indulge in aerobic exercises for at least 45 minutes a day, five days a week.

2. Dietary Changes

A healthy diet plays a key role in toning down the entire body, including the thighs. You need to follow some basic guidelines:

  • Check On Your Calorie Intake

Reduce your calorie consumption to 1200-1500 calories based on age, sex, and physical activity. As a result, your body will start utilizing the extra fat as a source of fuel. Cut down on empty-calorie sources and replace them with healthy foods.

  • Eat Healthy Protein

Include lean meat, eggs, pulses, and legumes as sources of protein in your diet. Aim to include protein sources in all your meals as protein is not only a major nutrient to build up muscles, but it also promotes satiety and regulates hunger (1). Have protein snacks between meals to curb hunger pangs.

  • Healthy Fat

Dieting does not mean you need to avoid fat. Fat is one of the important macros that help maintain the elasticity of the skin and make it smooth and control your hunger. A study found that consuming a PUFA-rich diet for 7 days decreased fasting ghrelin levels and promoted satiety levels (2). Consume nuts and seeds mixed with one teaspoon of clarified butter to enhance the taste.

  • Have More Fruits And Vegetables

Fruits and vegetables are low in calories and natural sources of fiber, which provides bulk to stool and helps in curbing hunger pangs (3). A study showed that increasing vegetable intake can help in maintaining weight (4).

Always consult with a doctor or nutritionist/dietitian before incorporating any changes in your lifestyle. 

3. Turn Your Lifestyle Around

  • We tend to accumulate a lot of fat when we overwork our body or mind. Proper rest is highly recommended for women who want to lose thigh fat or weight in general. Less than 7 hours of sleep can make you gain weight (5).
  • Managing stress is very important. If you cannot control stress, the cortisol levels increase, which, in turn, stimulates the hunger hormone (6). Combine the above-mentioned exercises with some deep breathing practices to manage stress.
  • Playing any sport, at least thrice a week, will help you in many ways. It can be playing fetch with your dog or playing soccer with your toddler. The adrenaline and the good hormones will help you lose weight and keep your hunger pangs at bay.
  • Try and take out time for hiking, biking, or traveling to places that you always wanted to. Hiking and biking will help tone your thigh muscles, and traveling will help you see places and people that will open up a new world to you.


Shedding stubborn fat takes time, and there is no short cut method to achieve it without surgery. Though diet and lifestyle factors play a role, if you are lethargic and do not exercise, you will not be able to achieve your goal. Focus on healthy practices. As you lose total body fat, your legs and thighs will automatically get toned up. 


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Priyanka is a nutritionist and a Certified Diabetes Educator. She has over 8 years of experience in nutrition and dietetics... more

Madhu Sharma

Madhu Sharma is a member of the National Executive Committee of IDA. She has been associated for almost three decades... more