10 Best Exercises To Reduce Thigh Fat To Make It Slim And Firm

exercise to reduce thigh fat

We have all seen the fitness models and celebrities showing off their slim and firm legs. And while they may seem photoshopped at times, getting this look may be easier than you thought.

A big part of being able to tone your legs is having the right exercises to target your thighs and help to reduce thigh fat. You want exercises that are going to be able to target your thighs specifically.

That is where this article comes into play. Here are ten of the best exercises to reduce thigh fat and help you slim and firm your thighs.

For these exercises, don’t feel like you need to do each one every time you go to the gym. Instead, use them on a rotating basis to continue to challenge yourself and see results.

Also, several of the exercises could be done as bodyweight exercises, and that means you can do them at home or wherever is best for you.

10 Best Exercises To Reduce Thigh Fat

10 Best Exercises To Reduce Thigh Fat To Make It Slim And Firm

1. Step-Ups

Steps-ups are a similar motion to climbing stairs, but usually with a bigger step. You can use a box or bench, but the goal is going to be to isolate your leg muscles as you step up each time.

You can do this exercise by leaving the same foot on the box for a set number of repetitions and then switching, or you can alternate which foot you step up with each time.

Also, another way to make this exercise more difficult is to hold dumbbells as you step up each time.

2. Stair Stepper

Have you ever walked up a long flight of stairs and felt your legs start to burn? Well, the stair stepper is going to allow you to accomplish this on a much larger scale.

This exercise will enable you to keep rotating through step after step as you continue to burn away thigh fat. At the same time, it will also allow you to strengthen and tone up the muscles in your legs as well.

The other great thing about the stair stepper exercise is that it can be done at your pace. You will be able to push yourself, but not feel overwhelmed as you are exercising.

3. Squats

When people think of squats, they usually associate them with some giant human being in the corner of the gym, slamming weights around.

However, squats are also an excellent way to tone your thighs and have a bunch of other benefits as well.

You don’t need a bunch of weight either to take advantage of all the benefits of squats. You could even do bodyweight squats if you don’t feel comfortable with using weight.

If you do use weight, though, you are looking to use a lighter amount of weight so that you can do more repetitions. This is going to help with burning that thigh fat and helping to replace it with lean muscle.

4. Leg Extensions

The leg extension machine is an excellent way to isolate your quad muscles. It will allow you to focus solely on your upper front leg muscles.

Also, with the machine, it is easy to find the perfect amount of resistance for you on each set. With a simple weight adjustment, you can make sure that your legs are challenged to the max each time.

When doing this exercise, focus on nice and controlled movements. Also, you might want to consider mixing in negatives as well. A negative is when you lift the weight up and then lower it back down as slowly as you can.

5. Leg Curls

Leg curls are the opposite of leg extensions. They are going to work the hamstrings (back of the legs).

And, just as the leg extensions allow you to isolate the quad muscle, the leg curl machine will allow you to isolate the hamstring muscle.

When first starting with this exercise, make sure that you are using the right amount of weight, don’t try and overdo it. Start light, and then work your way up so that you don’t pull your hamstrings.

6. Leg Press

The leg press is more of a full leg exercise, but it still offers a lot for the thigh area as well. Similar to the squat exercise, you are going to want to keep your leg press weight relatively light.

It is more about getting repetitions, rather than seeing how much you can leg press. You want to be able to keep a nice steady rhythm, and your goal should be 12-15 repetitions for each set.

7. Lunges

Lunges can be executed as a bodyweight exercise or with weight. If you do use weight, you can either place a barbell on your back or hold dumbbells in your hands.

The other great thing about lunges is that they can be done at different angles. And, depending on the angle of the lunge, you will be able to isolate different thigh muscles.

Some of the best types of lunges are the forward lunge, lateral lunge, reverse lunge, and curtsy lunge. Give each of these four angled-lunges a try and start noticing how they target different thigh muscles.

8. Thigh Adductor and Abductor Machine

This is really two exercises, but they are both essentially the same idea. One is going to work on the inner thigh (adductor) and the other on the outer thigh (abductor).

And, just as the leg extension machine highlighted the front quad muscle, each of these exercises will be able to isolate the inner and outer thigh muscles.

When doing each of these exercises, make sure to control the speed of your movements. You want nice and controlled movements that will allow your muscles to work.

9. Straight-Leg Deadlift

The straight-leg deadlift is another hamstring exercise, and just like the leg curls, you want a moderate amount of weight. A big part of executing this exercise is using the correct form.

So rather than trying to go heavy, find a weight that allows you to have great form, and then focus on a higher number of repetitions. This will allow you to really tone the back of your legs.

10. TRX Single-Leg Squats

This is a more advanced exercise and one you may need to work your way up to, but it is an excellent way to reduce thigh fat and tone your upper legs.

What TRX exercises do so well, is they allow for an added difficulty on a specific exercise. By placing your foot in the TRX strap handle, and then executing a single-leg squat, you are really upping the difficulty level.

Your leg muscles are now going to have to help stabilize your body as you lower yourself down and back up.


Like most things in life, the better information you have, the more likelihood of success. This list of the ten best exercises to reduce thigh fat to make it slim and firm is going to be your cheat sheet for getting the thighs that you want.

Rather than wandering around the gym, unsure of what you should be doing, you now have all of the tools that you need.

10 Best Exercises To Reduce Thigh Fat To Make It Slim And Firm

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