10 Exercises To Reduce Outer Thigh Fat At Home

| June 19, 2022 | Bodybuilding and Fitness Nutrition | No Comments

In everyday life, we do not pay any attention to the inner thighs, and most often these exercises are neglected. Therefore, even in super thin people, this part of the body may be the most problematic zone. To get rid of the fatty acids and tighten the inner and outer thighs, you should do regular exercises.

These exercises will help you shape both the outer and the inner thighs, especially if you stick to a healthy eating plan and continue with a vigorous cardio routine.

So let’s go right away with those exercises to reduce outer thigh fat at home:

Clamshells

  • Lie on your right side with your arm extended along with the mat and your head relaxed on your arm. Bend both knees and bring them slightly forward to bring your feet in line with your buttocks, making sure your hips are stacked and you keep a little space between your waist and the ground. This is the initial position.
  • Inhale.
  • Exhale. Keeping your feet together, engage your right glute to drive your right knee toward the ceiling, making sure to maintain the distance between your waist and the floor.
  • Inhale. Lower your right knee to return to the starting position.
  • Complete 10 reps on the same side before completing the remaining reps on the other side.

Single-leg glute bridges

  • Perform single-leg glute bridges by lying on your back with your hand’s palms down at your sides.
  • She extends one leg, squeezes her glutes, and pushes off with the other leg.
  • Keeping your upper back in contact with the ground, lift your hips until your extended leg forms a straight line with your back.
  • Repetitions: 12 to 20 repetitions with each leg.

Grasshopper

  • Start in a push-up position with your hips centered and your hands placed below your shoulders.
  • He brings the left foot diagonally to the right hand and then alternates bringing the right foot to the left hand. This is a repeat.
  • Make sure to keep your glutes and obliques engaged as you do this.
  • You must repeat it between 15 and 25 times.

Reverence lunge

  • Stand with your feet shoulder-width apart and your arms by your sides.
  • Putting your weight on your right foot, step back and pivot with your left foot – almost as if you’re bowing – allowing your arms to come out in front of you in a comfortable position. Make sure your chest stays straight.
  • Begin to straighten your right leg, pushing up through your heel and returning your left foot to the starting position.
  • Do 10 repetitions on each side.

Step-Ups

  • Stand up with a bench or step in front of you.
  • Starting with your right foot, step onto the bench, tapping your left foot lightly against the surface while keeping your weight on your right heel.
  • Lower your left foot back to the ground while keeping your right foot on the bench.
  • Repeat 3 sets of 12 reps, then switch legs.

Side plank

  • First of all, you should lie on your right side with your legs extended and your feet and hips resting on the floor one on top of the other.
  • Next, your right elbow should be directly under your shoulder, as per the illustration, then contract your core muscles and lift your hips and knees off the ground.
  • You have to hold on as long as you can. And then return to the starting position. Then do the other side and repeat.

Sumo squat

  • Stand with your feet slightly wider than hip-width apart and turn your feet out.
  • Keeping your hands together in front of your chest, push your hips down and back into a squat.
  • The weight should be on the heels and the toes should be able to move freely. Make sure to keep your chest up and your back straight.
  • Return to standing position and repeat.
  • Do 10 repetitions.

Donkey kick

  • Start on all fours on a yoga mat. Make sure your knees are below your hips and your hands are below your shoulders. Bring your spine into a neutral position and draw your shoulder blades down and back.
  • Inhale.
  • Exhale. Keeping your knee bent, release and raise your right leg until your thigh is in line with your spine, making sure your foot remains flexed.
  • Inhale. Lower your right leg to return to the starting position, but without resting your knee on the mat.
  • Complete 10 reps on the same side, before repeating the remaining reps on the other side.

Jump Squat

  • Start standing with your feet together, arms bent, and hands clasped behind your head.
  • Jump your feet out and when you land, immediately crouch down, keeping your arms where they are.
  • Extend your legs and jump your feet back to the starting position, immediately jumping back out.
  • Complete 3 sets of 12 repetitions.

Superman Stance

  • Lie face down on the floor with your arms and legs extended.
  • Raise your chest and legs off the ground as high as possible. Keep your neck neutral.
  • Go back to the starting position.
  • Repeat for 3 sets of 12 repetitions.