how to get rid of thigh fat

Have you ever think why particularly females face thigh fat problems in comparison to males? why does female tend to deposit more fat around there thighs, butt and hips?

This is because of the sex hormone present in the female body which is called Estrogen which leads to the accumulation of fat cells around our pelvic, hips, and thighs in form of Cellulite. This is a naturally occurring phenomenon as lower body fat in women helps in pregnancy and breastfeeding. At that time female body needs approximately 1,000 extra calories a day. So women who easily stored fat in their hips and thighs had an advantage as they could use these extra calories to help them give birth and feed their babies. 

But also this cellulite makes your jeans tight and confidence low.

how to get rid of thigh fat

We have to know that losing fat is a whole-body process we cannot target only a single area to trim it down. Effective ways is to lose thigh fat and keep it from coming back for which you have to maintain a healthy diet and do the right exercises.

The exercises described below will also help you tone and get that smoother appearance for your thighs.

Complete each for eight to 12 reps at your maximum weight for a total of three to four sets.

You can do the following routine two or three times a week to help tone your inner thigh muscles.

Exercises to tone inner thighs

1.Squarts

Steps

Reps: 15-20 times

1. Stand straight with your feet hip wide apart.

2. Tighten your stomach muscle.

3. Lower down, as if you are sitting in an invisible chair.

4. Straighten your legs to move back in your previous position.

5. Repeat. 

2.Sumo squarts

Steps:

Reps:15-20 times

1. Stand with your feet wider than your shoulders and your arms at your sides.
2. Keeping your chest up and core engaged, push your hips back, bend your knees, and lower your body until your thighs are at least parallel to the floor. 
3. As you squat down, bring your hands together in front of your chest.
4. Pause and then return to the previous position.

3.Lunges

Steps:

Reps: 10–15 on each leg

1.  Stand tall with feet hip-width apart.
2.  Take a big step forward with your right leg. Start to shift your weight forward so the heel hits the floor first.
3.  Lower your body until your right thigh is parallel to the floor and your right shin is vertical. 
4.  Press into right heel to drive back up to starting position.
5.  Repeat on the other side.

4.Seated Hand Push

Steps:

Reps:10-15 times

1. Sit on a stable chair. Place your feet on the floor. Your knees should be bent at a 90-degree angle. 
2. Put your palms on the outside of your knees. 
3. Push your knees outward against your palms and simultaneously press inwards with your hands. 
4. Hold for one minute while breathing normally.

5.Lying Butt Bridge

Steps:

Reps:15-20 times

1. Lie down on the ground or a mat and keep your back flat and your knees bent. 
2. Place your arms by your sides and raise your pelvis towards the ceiling. Aim to create a 45-degree angle with your body. 
3. Flex your butt and thighs and count. 
4. Lower yourself back onto the floor.
5. Repeat this movement.

Maintain a Low-Calorie Diet

1. Try to avoid adding sugar to your coffee or tea as 1 tablespoon of sugar can increase approx. 16 g of calorie so by consuming it daily it puts on more calories to your body.
2. Avoiding junk foods can reduce the total number of calories we consume in a day and you can lose weight along with thigh fat very fast as it contains lots of spices, carbs which slow down your process of weight loss.
3. If you reduce your calorie intake and do physical activity you will get better results.