Thigh fat does not propose as much of a physical threat to the body as abdominal fat, but it can still lead to frustration and self-consciousness. If you are at home and you want to slim down your thighs, you need to burn calories and use your body as resistance to build muscle. Perform 12 to 15 reps and three to four sets of your thigh exercises, and work out three times a week on alternating days.
Cardio needs to be done to burn calories and reduce the size of your thighs. If you are exercising at home, fast-paced walking and running are two options that you have complete access to. Aim for 45 to 60 minutes of cardio three times a week. To increase your caloric expenditure, walk or run in an interval format.
Step-ups can be performed with a chair. To do this exercise, stand facing the front of the chair with your feet together, back straight and core tight. After placing your right foot on the chair, place your left foot on the chair next to it. After stepping down with your right foot, step down with your left foot. Once you have done this, step back up, leading with your left foot, and step back down, leading with your left foot. Then step back up with your right foot, and continue in this alternating pattern.
Step-back lunges work your thighs and butt at the same time. To do this exercise, step back with your right foot, and lower your body down by bending your knees. Once your left thigh is parallel to the floor and your right knee is an inch above the floor, bring your feet back together and step back with your left foot. After lunging again, bring your foot back to the starting position, and continue to alternate with each leg.
Lying adductions work the inside of your thighs. After coming into a position on your left side, straighten your left leg and place your right foot on the floor in front or behind your left leg. Your right knee should be bent at this point. Once your left forearm is on the ground to brace your body, lift your left leg up as high as possible. After holding this position briefly, lower your leg back down, repeat for a set and switch sides. When you lower your leg, do not let it touch the floor.
Standing Leg Lifts
Standing leg lifts work the hips and outer thighs. To execute this exercise, grab a table for balance, lift your right foot off the floor and raise your leg up to your right in a sweeping motion. Once you have gone as far as possible, hold briefly, slowly lower your leg back down and repeat. After doing a set of reps, switch legs.
Plyometric Sumo Squat Jumps
Plyometric sumo squat jumps are performed in an explosive motion. To do this exercise, place your feet in a wide stance with your toes turned out 45 degrees. After lowering yourself into a squat, jump in the air as high as possible and land with your feet shoulder-width apart. After squatting again, jump in the air and land with your feet back in the wide stance. Continue to alternate each jump with the two stances.
About this Author
Kevin Rail has worked in the fitness industry since 2001 and has been writing since 2004. He has professional experience as a certified personal trainer, wellness coach, motivational engineer and freelance fitness writer. He currently writes a monthly column for Ron Jones High-Performance Health. Rail has a bachelor’s degree in sports management: fitness and wellness from California University of Pennsylvania.