While abdominal fat is a problem area for many, today we’ll focus on another frequently discussed body part: the thighs.
When it comes to lower body exercises, you should incorporate three movement patterns into your leg day routine: squat, hinge, and lunge. Maintain tension in your quads and hamstrings, and strive to improve your performance each week. By making your body work harder, you will burn more calories, gain muscle, and lose thigh fat.
Here’s a 20-minute workout that will help you burn thigh fat on a daily basis. Set a timer for 20 minutes and perform as many sets of the following exercises as you can in a row without stopping.
Dumbbell squat
Maintain a tall stance with your feet shoulder-width apart and your hips rotated slightly outward.
- Hold a dumbbell or kettlebell in front of your chest with your elbows close to your sides.
- Perform a squat by bending at the hips, knees, and ankles.
- Continue until your hips are just below your knees.
- Return to the initial position by pushing your feet toward the ground.
- Do 10 reps, then rest. Do this for 2-3 sets.
Dumbbell reverse lunges
- Take a long step back with one leg, holding a dumbbell in each hand.
- She plants her heel firmly and lowers herself until her back knee touches the ground.
- Push back up with your front leg and repeat on the other side.
- Perform 12 reps with each leg.
Romanian Dumbbell Deadlift
- Each hand should hold a dumbbell.
- Bend at the waist and slightly bend your knees, allowing the dumbbells to fall close to the ground.
- Bring yourself to the initial position. That is a repetition.
- Try to complete 10 to 15 repetitions.
Jump Squats
- Begin by standing with your feet together, your arms bent, and your hands clasped behind your head.
- Jump your feet out and immediately crouch down while keeping your arms where they are.
- Extend your legs and jump your feet back into the initial position, then jump out again.
- Perform three sets of 12 reps.
LEG CIRCLES
- Lie down on your back. Place your arms at your sides, palms facing down.
- Begin with one foot thrust forward towards the ceiling.
- Lift your legs without raising your buttocks off the floor.
- Turn the leg outward slightly.
- Breathe in and out while tracing a circle with your elevated leg.
- Move your entire leg while keeping your body steady and flat on the floor.
- Rotate the legs five times clockwise and five times counterclockwise.
- Repeat this with the opposite leg 3-5 times.
PILATES LEG LIFTS
- Bend your right knee and place your right arm over your head while you lie on your side.
- Raise your left leg as straight as possible.
- Repeat the motion, this time lowering your leg behind you without letting it touch the floor.
- Once you’ve completed one side, switch sides and do it again.
- Perform 12 reps with each leg.
BRIDGE RAISES
- Lie on your back, legs bent, and feet about hip-width apart. Put anything between your knees, such as a towel, a cushion, or a teddy bear.
- Squeeze the teddy bear as tightly as you can while lifting your hips up until the line from your knees to your shoulders is straight.
- Lower your hips back to the starting position, but do not rest your back on the ground until you have completed all of your reps.
- Try to complete 10 to 15 repetitions.
