How to Lose Leg Fat: 4 Ways to Tone Your Thighs Fast

Apr 07, 2021 06:00 PM

How to Lose Leg Fat - Photo by Andrea Piacquadio from Pexels
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Tripboba.com - While the idea of having slimmer legs are quite tempting for the looks, shaping, toning, and strengthening your muscles are actually good for your overall fitness. With stronger leg muscles, you’ll be able to run faster, jump higher, and targeting these muscles will also improve your overall stability.

So, if you’re looking for some ways on how to lose leg fat, Tripboba has got your back! In this article, you can learn some exercises that focus more on leg strength and endurance. Follow along to rock that supermodel look you’ve always dreamed of while getting a healthier life!

How to lose leg fat without exercise: diet is the key!

How to Lose Leg Fat - Photo by Lisa Fotios from Pexels

Fat is necessary for sustaining life and protecting your organs, and our genetics really determine where we store our excess fat. And for some of us, legs are where the fat likely targets. While having leg fat is actually fine, it’s no doubt that we’d want to tone our muscles up, and thus often end up looking for some ways on how to lose leg fat.

The key to losing your fat—any fat in your body—is a combination of persistent work on diet and exercise. Exercising alone won’t get you anywhere if you don’t limit the calories that you consume each day, so you have to watch what you eat. On the other hand, it’s not advised to eat less than you’re supposed to, so what you need to do is to change your diet.

One pound of fat is equivalent to about 3,500 calories. So, just cutting out 500 calories a day can help you eat 3,500 fewer calories a week, and lose about 1 to 2 pounds a week.

You can try reducing processed foods and sodium intake, ditching white starches for complex carbohydrates, cutting out sugary drinks, drinking more water, eating lean protein, filling half your plate with vegetables, and eating fruit to satisfy your sweet tooth.

How to lose upper leg fat fast

How to Lose Leg Fat - Photo by StockSnap from Pixabay

While cutting out your favorite junk food can help you lose upper leg fat, you’ll need some exercises that target leg strength and endurance so that it will help you burn fat. If you want to know how to lose leg fat, try incorporating cardio and strength training.

Running up and down hills will get your thigh muscles strong and improve your overall fitness. Using your stopwatch or smart tracker, run up a hill as fast as you can, counting for 30 seconds. Cool down and walk back down, repeating about 5 times.

To learn how to lose inner leg fat muscles, do supine inner thigh lift. Lay down flat on your back with your arms out to your sides, then lift your legs up with your feet flexed.

Lower your right leg out to the side as far as you can tolerate without lifting your hips. Keep your foot flexed the whole time. Bring your leg back up to the starting position, squeezing both your legs together at the top. Repeat 15 times per leg.

You can also learn about how to lose leg fat and get rid of those saddlebags by performing side plank hip abduction. Doing hip abductions not only helps to strengthen and sculpt your outer thighs but can also improve your balance and stability.

Start lying on your left side and place your forearm under you to support your body weight. Place your right hand on your hips. Then, place your right fist on your hips for balance.

Raise your torso and hips up until your body is in a straight line and then raise your right leg in the air, holding for 2 seconds. Now, lower your right leg until it’s on top of your left and lower your hips back down until your butt makes contact with the floor.

Repeat the desired numbers of reps, then switch to your right to continue the exercise.

How to lose leg and butt fat

How to Lose Leg Fat - Photo by Julia Larson from Pexels

Before learning how to lose leg fat while adding shape to the butt with some vigorous workouts, you can actually try running. This is because running tones the leg and butt muscles, which gives the thighs and buttocks a more defined shape.

Squats can also be your go-to exercise plan due to their ability to work several muscles in the butt, legs, and abdomen at the same time.

How to lose belly and leg fat

How to Lose Leg Fat - Photo by Roberto Hund from Pexels

The key to learning how to lose leg fat and strengthening your core is to do any form of moderate to high intensity cardio. Try rowing, running, elliptical training, swimming, kickboxing, inline skating, and brisk walking.

To burn your leg fat, adhere to exercises such as squats, step-ups, lunges, leg presses, and calf raises to target these muscles. Perform 10 to 12 reps and three to five sets. Work your legs three days a week on the alternating days of your cardio.

As for your abs, perform abdominal exercises for your entire stomach area, which includes the lower abs, obliques, and upper abs.

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