32 Exercises to Reduce Thighs and Hips Fat – Easy to Advance

Thigh and Hips ExercisesApart from belly fat, the other target areas of fat accumulation in women’s bodies are thighs and hips. With hormones and genes being majorly responsible for your ‘pear- shaped’ body, an unhealthy lifestyle forms a major part of fat accumulation in these areas too.

With a healthy and balanced diet routine, you can perform various exercises to reduce thighs and hips fat, so your thighs and hips can get the desired and slimmer legs that you wish for. Let me enlighten you on all of the effective exercises to burn fat from these stubborn areas, like I listed effective belly fat reducing exercises.

We will divide the exercises in 4 major parts:

 

  1. Beginner Leg Exercises
  2. Inner Thigh Exercises
  3. Advance Exercises
  4. High Intensity Gym Exercises

Easy Exercises for Beginners - Thigh and Hips

1. Stepper

Stepper thighs ExerciseFor a Quick fat loss from thighs and hips, most of the trainers suggest stepper exercise and yeah they works too.

Target areas: It slims your inner and outer thighs, glutes and calves, and helps in shaping up your core.

Type: Standing, Cardio

Starting position: You would need a stepper or a low bench to perform this exercise. Warm up by marching your legs before beginning this exercise.

Movement: After about 30- 40 seconds of warm up, raise your left leg and step on the bench. Then, raise your right leg and step it on the bench. Take down your left foot simultaneously. Then, take your right foot down.

Raise your right foot and step it thereafter, and continue in the similar motion. So it goes like this- up, up, down, down. Left up, right up, left down, right down, and the same leg up again, right up, left up, right down, left down, and so on…

Rules: You would need to warm up for at least 30 seconds before beginning this exercise. Swing your arms along in a controlled motion and keep your body and core erect.

Number of sets: 3

Repetitions per set: 45 to 60 seconds

How to increase difficulty:  Do stepper hop (Just jump on stepper (without jacks)), i.e. jump up and down with both your legs on the stepper, your feet working simultaneously, and to make it more difficult, use weights.

2. Climb Stairs

Climb StairsStairs are everywhere, just climb them to reduce thighs and hips easily.

Target areas: It reduce fat from your thighs, glutes, core, hamstrings and calves.

Starting position: You just need a wide flight of stairs to perform this exercise.

Many Movements:  You can do stair exercises in many ways. Like,

Most famous – Simply Climb up and down the stairs multiple times.

To intensify the calorie burning, add a lunge in every step as you go up. A lunge is when you bend one of your legs forward and the other is stretched back. It is to be done when you climb up the stairs.

The other movement to be added to your climbing is lateral lunges. It is the same, lunges are to be performed, but in the side direction. Then, step with each leg raised and place wide horizontally and laterally. Repeat all the movements.

Rules: Do not be sloppy and perform the exercise in a controlled manner.

Number of sets: 5 to 6 sets with each movement.

Repetitions per set: 2 repetitions per each movement.

How to increase difficulty:  Climb stairs normally and then increase your speed. To further increase difficulty level, climb with weight.

3. Jumping Ropes

Jumping RopesTarget area: It shapes your thighs, hips and glutes, hamstrings, calves, and works your shoulders and upper body (to some extent). Overall affect on whole body.

Starting position: Glue both your feet together and hold a pair of skipping ropes in both your hands at the side of your thighs.

Movement: Start bouncing on your toes with the rope moving simultaneously between your feet and up in the air thereafter. The rope should rotate in front of your feet and behind it.

Rules: Keep your feet together and jump on your toes instead of your entire feet. Keep your body erect and hands steady.

Number of sets: 3.

Repetitions per set: Begin by 20 counts per set and then go up to 100 or more.

To increase difficulty level : To increase the difficulty level,  jump ropes with one leg, that is, only one leg would be placed on the floor and the other one raised in the air.

Furthermore, jump ropes when running in a place, one leg at a time. Then, do double revolution and jump once. In this, you would be revolving the rope twice in the air and you would only be jumping once by keeping high.

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4. Jumping Jacks  (Full body workout)

Jumping Jacks for hips thighsThat’s a fun exercise as well as a fat burning machine for whole body. Easy way to reduce thighs and hips fat.

Target areas: It is completely helpful in slimming down thighs, hamstrings, calves, buttocks, abdomen, shoulders and upper body.

Starting position: Stand straight with your body in an erect position and place your hands besides your thighs.

Movement: Raise both your hands over your head and simultaneously jump by spreading your legs wide, as shown in the image. Get your hands down and your legs together, in the initial position Imagine that you are making a snow fairy, and that exact movement has to be made in jumps, while standing. Repeat several times.

Rules: Your knees should not bend while performing the jumps. Take your hands as far as you can.

Number of sets: 3

Repetitions per set: 20 to 30

To increase difficulty level –   Do squats and jumping jack, or do Switch foot Jump. These are done by switching both your feet in front and back in speed. When you put your right foot forward after a slight jump, put your left foot back simultaneously and repeat.

5. High Knee March

High Knee MarchTarget areas: It reduces fat from your thighs, butts, hamstrings, calves and lower abdomen, and gives an overall slimmer lower body look.

Starting position: Stand straight with your body in an erect position and place your hands in a jog position.

Movement: Bring your right knee as high as you can till your chest. Put that down and bring your left knee up. Keep your arms steady and comfortable.

Rules: Keep your body steady and in alignment. Do not bend your upper forward as you bring your knee upwards.

Number of sets: 3 to 5

Repetitions per set: 20

How to increase difficulty level: Bring your knees up as high you can. Increase the speed and counts of the exercise to increase the difficulty level further.

6. Skater Hops workout ( Belly, Hips, Thighs)

Skater Hops for hips belly thighs

Target areas: Thighs, hamstrings, calves, glutes, belly and back.

Type of exercise:  Floor exercise

Starting position: Stand erect with your knees bent a little and arms kept stretched.

Movement: You need to skip back and forth, such that one of the knees is bent and that leg is crossed at the back of the other foot. Get back to the initial position and repeat with the other foot.

Keep on alternating with each foot. The foot which will be crossed back will have the same arm stretched forward, parallel to the floor.

Rules: Do not bend your upper body in the front direction and keep your forward foot straight and aligned. Keep your arms straight as well.

Number of sets: 3

Repetitions per set: 20

How to increase difficulty level: Bend your legs behind as much as you can. This will stretch your legs and work them more.

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7. Simple Squats

SquatsMost common and famous exercise for reducing fat and toning thighs and hips. Even they also help in increasing booty size for thin girls.

Target areas: Hamstrings, bones of lower body and quadriceps.

 Starting position: You need to stand erect and arms should be straight, parallel to the floor. Keep your back straight and feet slightly apart from each other.

Movement:  Imagine that you are sitting on a chair. Bend your knees and push your hips behind in such a manner that your knees are aligned to your toes and thighs are parallel to the floor.

 Rules: The line of your knees should not get ahead to the line of your toes. Do not bend your upper body in the front direction. Remember, the most important rule is to not let the line of your knees come ahead to the line of your toes. Bending too quickly or flicking your stomach might cause problems.

Sets: 3 to 5.

Repetitions per set: 20 counts to begin with, and can go up to 100 slowly and steadily.

How to increase difficulty level –  Jump squat: As you bend down to perform the squat, you need to jump while coming up. Jump and then go back again to perform the squat.

Squats Variations

Squat then kick:

Its great exercise for rounder butts and side booty.  Squat down and while getting up, bring one foot in the front to kick in the air, while the other foot is on the ground. Pick up your foot as soon as you get up and kick it in the air. Repeat with alternate feet.

Squat then side leg raise:

Instead of kicking in the front, kick one of your feet sideways when you get up after squatting. Repeat with the alternate foot.

Squat and tap :

While you are in the squat position, you need to bring one foot out sideways, and tap it on the floor. Repeat with the other foot. Do it for a number of times.

Do super slow squat:

This is to be performed in the above mentioned main squat movement, but in a super slow manner. Slowly go down, squat and then get up slowly. This will help you feel the burn more and will be more effective.

Side Leg Squats:

Take the squat position but your feet should be place farther away than the initial position. Squat on one of your feet sideways, while keeping the other foot straight. keep your weight focused on both of your heels.

 Wide Leg Squats 

Take the squat position but your feet should be place farther away than the initial position. This exercise mainly focuses on your inner thighs. You need to squat on both your feet in the same position, that is sideways. And once you get up, raise your feet on your toes. Get down again and repeat the same movement.

8. Leg Stretch

Leg Stretch for thighs

Target areas: Thighs, hamstrings, calves, hips and core.

Starting position: Stand erect with your legs and arms straight.

Movement: Take one of your feet backward and extend it such that it crosses your front foot, which will be similar to the squat position. Stretch as much as you can. Repeat with the other foot.

 Rules: While stretching your foot, keep it as straight as you can. Keep your body aligned while performing both the movements.

Number of sets: 3.

Repetitions per set: 20.

How to increase difficulty level: Stretch your legs as much as you can to increase difficulty level. You can also add or lift weights to make it more difficult and challenging.

9. Heel Raises

heel raisesTarget areas: Majorly targets calves, best for those who also have fat on calves.

Starting position: Stand erect with your body in a tight position.

Movement: Raise your body upwards on the ball of your feet, with your calves squeezed in. Your heels would be raised during the movement. Get back down to the initial position. Repeat for a few times.

 Rules: Your shoulders should be straight and at the back while performing this exercise. Your core should be tight as well.

Number of sets: 3.

Repetitions per set: 15.

How to increase difficulty level: You can add in weights in both of your hands to increase the difficulty level.

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10. Side leg lift

Side leg lift

Weight Loss Journey

With reducing fat from hips, thighs, it also helps to get a bigger and toned buttocks.

Target areas: Thighs, hamstrings, calves, glutes.

Starting position: Lie down on one of your sides on the floor, with your body straight. If you are lying on your left side, then place your left arm on your elbow for extra support. Place your right hand in front of your body. Bend your left knee and place it below your upper foot.

Movement: Raise your upper foot in the air, as straight as you can. Move it down at the back, and raise it again. Move it down in the front. Repeat the movements. Switch sides and repeat with the other leg.

 Rules: Do not push your upper body in the front direction, while performing the exercise. Keep your core tight and your legs straight while bringing them up.

Number of sets: 3.

Repetitions per set: 20, on each side.

How to increase difficulty level: Stretch your leg as much as you can. Increase counts per set to increase difficulty level.

11. Leg Scissors ( Belly, Thighs, Hips)

Leg Scissors for hips, thighs, bellyTarget areas: Upper thighs, Upper hamstrings, and mainly your butt.

Starting position: Lie flat on your stomach with your legs straight. Bend your elbows and place your hands below your head, such that they support your forehead.

Movement: Raise both your feet a few inches above the ground and keep them straight. Begin the movement by crossing one foot over the other like a scissor. Repeat several times.

 Rules: Keep your legs straight and core tight. Do not touch your feet to the ground during the exercise.

Number of sets: 3

Repetitions per set: 20

How to increase difficulty level: Stretch your knees as much as you can and keep the legs straight.

12. Hip Bridge

Hip BridgeInstead of fat burning this exercise mainly shape your thighs and hips area.

Target areas: Thighs, hamstrings, calves, glutes, stomach, back.

Starting position: Lie flat your back and bend your knees. The feet should touch on the floor. Raise your hips a few inches off the ground. Place your hands flat on the floor.

Movement: Slowly lower down your back and hips to the floor with your knees bent. Raise them again to the initial position and repeat several times.

 Rules: The starting position should be very accurate in this exercise. Your shoulders and knees should form a straight line.

Number of sets: 3.

Repetitions per set: 15

How to increase difficulty level: To increase difficulty level, you need to perform the swing hips motion. In this, swing your hips from left to right and vice versa, while raised above the floor, instead of bringing them down like described above.

or with hands up in the air : Perform the same exercise with your hands placed straight in the air.
or do bridge and kick, Or do bridge and leg raise.

13. Leg Raise ( Belly, Hips, Thighs)

Ohh that’s belly exercise? yeah but it also effectively lose your thighs fat.

Target areas: Thighs, hamstrings, glutes, lower and middle abdomen.

Starting position: Lie straight on your back and straighten your knees. Keep your hands in line with the glutes.

Movement – With your legs straight and hands besides your glutes, bring your legs straight up to form a 90 degree angle. Keep your knees straight. Bring them down again. Repeat the movements while keeping the arms in place, knees straight and back jammed to the floor.

Rules- Keep your knees straight, and keep your back tucked to the floor. Do not slide your hands all the way up to your back. Keep them in line with the glutes.

 How many sets- 3- 5

 Repetition per set- 15- 20 counts.

 How to increase difficulty level- To increase the difficulty level, you can move your arms to the side of your thighs or put them behind your head. Perform the exercise thereafter.

Inner Thighs Easy Exercises (Bodyweight)

14. Inner leg lifts

Inner leg liftsTarget areas: It reduces cellulite and fat from your thighs (especially inner thighs fat), butts, calves, lower abdomen and gets you thigh gap.

Starting position: Sit erect on a mat with your legs spread ahead. Turn on one side and rest your body on one of your glutes. Bend the knee of the foot which is upward and keep the lower foot straightened. Place your upper arm over your waist and the other arm rested.

Movement: Raise your straight foot in the upward direction with your other knee kept bent. Lower it and raise it again. Repeat several counts and perform the same movement on the other side.

Rules: Keep your body aligned and do not bend forward. Keep your toes pointed. Do not rest the leg down, keep it in the air when you lower it down during the exercise.

Number of sets: 3

Repetitions per set: 15 to 20, on each side

How to increase difficulty level: Raise and lower your foot as much as you can, and increase counts per set.

15. Side Leg Circles

Side Leg CirclesWhile doing this can feel the fat burning heat and strain in your inner thighs, means that’s working.

Target areas: It majorly targets your thighs, hamstrings, butts, calves and lower belly, and work in shaping your lower body altogether.

Starting position: Sit erect on a mat with your legs spread ahead. Turn on one side and rest your body on one of your glutes. Bend the knee of the foot which is downwards and keep the upper foot straightened. Rest your lower arm on your elbow and keep the upper arm rested.

Movement: Rotate the upper leg in circles, keeping the counts of both clockwise and anti- clockwise directions. Repeat with the other side.

Rules: Keep your knee straight of the foot that has to be circled. Do not bend your body forward and keep it aligned and controlled.

Sets: 3

Repetitions per set: 15

How to increase difficulty level: Raise and lower your foot as much as you can, and increase counts per set.

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16. Fire Hydrant ( Inner thigh, Thigh gap, Hips)

Fire Hydrant for inner thighsAlso known as peeing dog exercise, no matter how it looks but honestly you can’t afford to miss it, when you are trying to reduce inner thighs fat and hips fat.

Target areas: Thighs, butts, calves, lower abdomen. Another good exercise for rounder butts and side booty. As this exercise particularly helps in toning and strengthening the lumbo- pelvic hip complex, which is usually inactive.

Starting position: Lie flat on your stomach and raise your body on all four limbs, by straightening your elbows and standing on your knees, just like a cat. Your head should face the ground.

Movement: Bring your left leg out, 90 degrees to the floor, with the knee kept bent and arms locked straight. Bring it in again and repeat. Switch the movement on the other leg and repeat several times.

Rules: The most important aspect to be considered in this exercise is to not bend your elbows. Keep them straight and your navel compressed. Keep your head facing towards the ground and not in front.

Number of sets: 3 to 4.

Repetitions per set: 15 counts per leg.

How to increase difficulty level: To increase difficulty level, raise your leg backwards, kicking in the air, raising it at 45 degrees instead of raising it straight at 90 degrees from the ground.

17. Flutter Kicks ( Belly, Hips, Thighs)

Advance Flutter Kicks belly and hips

One of the best 3 in one exercise to lose fat from the lower belly area, hip area and from upper thighs. Do it and Feel the Fat burning heat yourself.

 Target areas: It will highly help in shaping your thighs, hamstrings, hips, calves and lower belly.

Starting position: Lie on the floor on your back, and tuck your back firmly to the floor. Bring your legs straight up. Lower both your feet together to the extent that your back is firmly gripped to the floor and not arched. Place your arms besides your body.

Movement: Move your legs up and down slowly and alternatively. Keeping your knees straight. Do it with alternate legs such that you are kicking in the air.

Rules: It is really very important to keep your back firmly gripped to the floor, otherwise the exercise becomes ineffective.

Number of sets: 3 to 5.

Repetitions per set: 25 to 30, including both legs.

How to increase difficulty level: Try to lower your legs as much as possible, while keeping your lower back stuck to the floor. The lower your legs, the more contractions would be felt in your abdomen muscles.

18. Kneeling Kick back

Kneeling kick backAlso know as kickback legs exercise. With firming thighs, this exercise also helps in make your butt rounder, hips wider and getting a thigh gap.

Starting position: Lie flat on your stomach and raise your body on all four limbs, by bending your elbows and standing on your knees. Your head should face the ground.

Movement: Bring your left leg up at the back, kicking towards the ceiling and by bending your knee. Bring your leg back to the initial position but do not touch it to the ground. Repeat several times and then with the other leg.

Rules: Keep your core tight and forearms straight. Squeeze your glutes as you perform the exercise.

Target areas: The most prominent body part to be worked in this exercise are your glutes and butts.

Sets: 3

Repetitions per set: 15 counts, per leg.

How to increase difficulty level: Increase the Difficulty level by holding the position of the leg when you bring it up, and feel slow pulses by kicking it slightly many times in leg lift position.

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19. Side leg lifts

Side leg liftsTarget areas: It reduces cellulite and fat from your thighs (especially inner thighs fat), butts, calves and lower abdomen.

Starting position: Sit erect on a mat with your legs spread ahead. Turn on one side and rest your body on one of your glutes. Bend the knee of the foot which is below and keep the upper foot straightened. Place your upper arm over your waist and the other arm supporting your head.

Movement: Raise your straight foot in the upward direction with your other knee kept bent. Lower it and raise it again. Repeat several counts and perform the same movement on the other side.

Rules: Keep your body aligned and do not bend forward. Keep your toes pointed. Do not rest the leg down, keep it in the air when you lower it down during the exercise.

Sets: 3

Repetitions per set: 15 to 20, on each side.

How to increase difficulty level: We have already learnt how to do a plank, and a side plank as well. You need to raise your body on the side, in the plank position. Perform the leg lift movement which is described above. Repeat with the other side as well, in the same plank position.

Advance Thigh, Hips Exercises (Body weight)

20. Lunges

Lunges Advance Exercise for Thighs and HipsFor reducing fat from hips and thighs, that’s most trustable and used exercise after squats. Don’t miss that, do squat and lunges alternatively.

Target areas: Quadriceps, hamstrings, glutes and calves, Good for side booty, bigger and rounder butts.

Starting position:  Stand erect on the floor, your body being aligned. Keep your feet a few inches apart from each other.

Movement: Bend your right knee and take a big step forward. Push your hips down and thighs parallel to the ground. Your right knee should be at a perpendicular angle to the floor. In this position, your left foot would go back and bend. Come back to the initial position and repeat with the other foot.

Side Lunges: Stand erect and spread your legs wide apart. Start by bending one knee on one side such that it is perpendicular to the floor and the other leg is stretched. Get back to the initial position and repeat with the other leg.

Rules: Keep your core tight and body in control. Keep the line of the knee and toe aligned.

Number of sets: 3 to 4.

Repetitions per set: 15 on each foot.

How to increase difficulty level: Use barbell/dumbbells. Increasing weight with the exercise will make it more difficult. Or you can hold the lunge for a few seconds.

Another way is lunge pulse, which requires moving the foot to and fro in a pulse motion while being in the lunge position.

And another effective method, lunge front kick, requires you to kick the foot in air which is at the back, while the other foot is in the lunge position.

21. Lateral Hops

Lateral HopsTarget areas: Effects on Hips (glutes), Inner and outer thigh (hamstrings, quads muscles) and calves.

Starting position: Stand erect on the floor, with your body aligned and feet together.

Movement: Keep your feet together and hop from side to side. Repeat for a while.

Rules: Keep your body aligned and your feet together while performing the hops.

Number of sets: 3

Repetitions per set: 45- 60 seconds.

How to increase difficulty level: Increase the intensity of the hops, as well as the time duration per set.

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22. Box jumps

Box Jump

This High Intensity exercise is a high calorie and fat burning exercise, mainly effects on thighs, calves and hips. You can burn 800-1000 calories in a hour (to get an idea).

Target areas: Full body, mainly thighs, calves and glutes.

Type of exercise: Floor, gym equipment.

Starting position: You would require a 6- inch or 12- inch gym box for beginners or a 24- inch box for an advanced level.

Movement: Swing your arms, load your hips and jump on the box. Get back to the initial position and jump on the box again with the same movement. Repeat several times.

Rules: There are a number of rules to be followed to perform this exercise. While jumping on the box and landing, your back should not round, your knees should not collapse and core should be straight.

Number of sets: 3

Repetitions per set: 10 to 15.

How to increase difficulty level: There are 4 variations to this exercise to increase your difficulty level. For instance, you have the lateral jumps. Instead of jumping in front, you can turn your body on the side, and jump laterally on the box.

Another Variation is the weighted lateral jumps, in which you put a barbell in between and you hop to and fro laterally over it.

The Third variation is the broad jump, in which you make high leaps or jumps in the same manner described above, but it is continuous and not on a box.

The last variation is the skater jumps, in which you make high leaps or jumps sideways, with control on your body and effective laterally.

23. Squat hold

Squat hold for hipsSquat hold tone and give curvy shape to your hips, thighs and also helps in getting thigh gap. It is a stretching and strength building exercise in Karate, Taekwondo etc.

Target areas: Hips, Thighs, hamstrings, calves, like Plank for lower body.

Type of exercise: Floor, standing, hard.

Starting position: Stand erect with your feet a few inches apart from each other and your arms placed across your opposite shoulders.

Movement: Bend your knees and push your hips towards the floor. Come down as much as you can, such that your thighs are parallel to the floor and knees are perpendicular to it. Hold the position as much as you can.

Rules: Your elbows should be pointed out and parallel to the floor. Spread your feet a few inches apart.

Number of sets: 4 to 5 times.

Repetitions per set: 30 to 60 seconds, with progressing levels.

How to increase difficulty level: Increase the difficulty level by using barbell/dumbbells with weights.

24. Curtsy lunges (Complete Legs and Butts)

Curtsy lunges

To get rid of extra fat from thighs and calves, curtsy lunges is great exercise.

Target areas: Quadriceps, hamstrings, glutes and calves.

Starting position: Stand erect with both your feet attached together and your shoulders positioned erect and behind.

Movement: Take your right foot behind the left foot and drop it such that both knees are bent and equal weight is distributed on both the feet. Get back to the initial position and repeat with the other foot.  It is similar to lunging from side to side.

Rules: Keep your shoulder at back while performing the exercise. Keep your back straight as well. Remember that the weight should be equally distributed on both of your feet and do not bend your upper body.

Number of sets: 3

Repetitions per set: 15 on each side.

How to increase difficulty level: You can add in a hop while lunging or just hold the lunge for 2- 3 seconds to increase the difficulty level. You can also add in weights or dumbbells.

Or you can perform the lunge and side raise your leg, in which you lunge and come up, and raise your other leg sideways, parallel to the floor.

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25. Squat and Lunge

Squat and Lunge

It’s a bit hard to do, but you can understand, when two most effective thigh and hips exercise works together, how much fat they will reduce and give you lovely shape.

Target areas: Butt, quadriceps, hamstrings, and calves.

Starting position: Stand erect with both your feet separated a few inches from each other.

Movement: As we have already discussed the positions for squats and lunges, you need to perform them in this exercise. Start by squatting and when you go down, perform a lunge with your left leg. Repeat with a squat followed by a lunge on your right leg. Repeat several times.

Rules: Your knee line should not go ahead to the toes line, and make your knees 90 degrees to the floor while performing the lunge.

Number of sets: 3

Repetitions per set: 12- 15- 20.

How to increase difficulty level: Add weights or dumbbells to increase the difficulty level.

7 High Intensity Gym Exercises for Legs and Butts

26. Barbell Full Squats

Barbell Full Squats for legs

It’s mainly for building leg muscles, as well as reduce hips fat and thigh fat.

Target areas: Thighs, butt, hamstrings, calves.

Starting position: You would need a barbell to perform this exercise.

Movement: In a quick stance, come underneath your barbell and place it at the back of your shoulders, with the barbell balanced properly on both sides. Bring out your chest and make your body erect. Your core should be tight. Perform the squat thereafter, with full control on your body.

Rules: Make sure that the barbell is neither too high nor too low and perfectly placed at your back of your shoulders. This positioning is very important for this exercise. Your chest should be out and shoulders head should be up.

Number of sets: 3.

Repetitions per set: 12- 15- 20.

How to increase difficulty level: Increase the weight of your barbell to make the exercise more difficult.

27. Lunges with dumbbells

Lunges with Dumbbells

Target areas: Build muscles like Quadriceps, hamstrings, glutes and calves.

Starting position: Stand erect with both your feet together. Hold a pair of dumbbells in your hands.

Movement: Since we have already learnt how to do a proper lunge, it is to be repeated in this exercise, but only with a pair of dumbbells.

Rules: When you step forward to perform the lunge, do not step too farther away because you have a chance of injuring your back leg due to the long stretch.

Number of sets: 3

Repetitions per set: 15- 20 on each leg

How to increase difficulty level: Increase the weight of the dumbbells to increase the difficulty level.

28. Dead Lifts

Dead LiftsAs dead lifts target whole lower body and back but it also reduce hip fat effectively.

Target areas: Lower back, calves, butt, thighs and hamstrings.

Starting position: You would need a barbell to perform this exercise. Place the barbell in front of your feet and stand erect. Keep your feet shoulder width apart and your shins close to the bar. Place your hands on the barbell just outside your feet, evenly separated from each other.

Movement: Before starting the exercise, sit back with your hips out. The movement will be like a push movement. You need to keep your spine straight. Keep your shoulders, arms and elbows straight as well. Lift the barbell by keeping your spine neutral and upper body straight. Put it back on the floor whilst bending your knees.

Rules: You should never feel any pull from your humps. Do not bend your upper body. Keep it straight.

Number of sets: 3 to 4.

Repetitions per set: 15 to 20, according to the level of intensity.

How to increase difficulty level: Increase the weight of the barbell to increase difficulty level.

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29. Leg Press Machine Exercise

Leg press exercise

Most common and very famous machine exercise in the gym to build thigh muscles and reduce thigh fat. Yeah, but doing that in the right way can help you in Building Huge Quads.

Target areas: Calves, hamstrings, lower abdomen and thighs.

Starting position: Sit on the leg press machine. Check that it is in a comfortable position for you to sit. Adjust the leg bar in a position that it is 90 degrees to your feet.

Place your feet on the bar and adjust your position to begin the exercise. Grab the arm handles on the machine. Place your head comfortably and stick it to the head rest.

Movement: Push the leg pad with both your feet and do not fully extend your knees. Just push the pad until you have slightly bent knees. Keep your spine neutral. Get back to the same position and repeat the movement.

Rules: Your back should flush with the seating pad. You have to place your feet in such a manner that your knees are 90 degrees to the leg pad, and not higher or lower. Your knees should not go forward to the line of your toes.

Number of sets: 3

Repetitions per set: 15 to 20.

How to increase difficulty level: Increase the weight of your machine which you are pushing to make it more difficult.

30. Leg Extension Machine Exercise

Leg Extension Machine Thigh Ex

Target areas: Quadriceps, hamstrings and calves.

Starting position: You would need a leg extension machine to perform this exercise. Sit on the machine and adjust the seat in such a manner that the back of your knee is perfectly aligned to the top of your calf. Perfectly align and flush your back to the seat. Place your shins under the lifting pad.

Movement: Lift the pad using your shins and the muscles of your quadriceps, till they are parallel to the floor. Go back to the initial position and repeat several times.

Rules: The lifting pad should be stuck to your shin and not your upper feet. Your chest and chin should face up.

Number of sets: 3

Repetitions per set: 15 to 20

How to increase difficulty level: Hold on the position for a few seconds when you lift the pad. You can also increase the weight to increase difficulty level.

31. Leg curl Machine Exercise

Leg Curl Lower Thigh Exercise

Target areas: Hamstrings, thighs and calves.

 Starting position: You would require a leg curl machine to perform this exercise. There is a black focal point on the machine. You have to adjust your seat in a manner that your knees are aligned to the focal point. Adjust the push pad in such a manner that your feet are securely positioned and you place the pad just above your heel. Sit on the machine comfortably.

Movement: Place your arms on the holding bars and push the bar with your feet such that they go all the way down. Slowly bring the feet up again and push them down. Repeat several times.

Rules: Keep your toes pointing out and feet straight. Your spine should be neutral and back pushed back while performing the exercise.

Number of sets: 3

Repetitions per set: 15 to 20

How to increase difficulty level: Hold on the position for a few seconds when you lift the pad. You can also increase the weight to increase difficulty level.

32. Inner Outer Thigh machine

Inner Thigh Exercise

Outer Thigh Machine Exercise

Good machine exercise to reduce inner thighs fat and building muscles.

Target areas: Inner and outer thighs, and calves.

Starting position: You would require an inner outer thigh machine to perform this exercise. Adjust your required weight and sit on the machine.

For inner thighs, place your feet on the leg rest and the pads should be inside of your knees. Pull the handle to keep the cushions as far apart as you can.

For outer thighs, flip the cushions to position them on the outside and pull the handle to bring your knees together.

Movement: For inner thighs, sit erect and bring your knees together inside. Do not join them but bring them as inside as you can. Get back to the initial position and repeat.

For outer thighs, push the cushions out with your thighs. Bring them back to the initial position and repeat several times.

Rules: Do not slide down in your seat while performing the exercise. Keep your body erect and spine neutral throughout.

Number of sets: 3 for each.

Repetitions per set: 20 counts for each movement.

How to increase difficulty level: Hold on the position for a few seconds when you lift the pad. You can also increase the weight to increase difficulty level.

For the beginners, you can perform all these exercises in a prepared schedule for not boring your body. Try them with correct positions and techniques and start with 2 sets and less counts. Increase counts and sets gradually.

For the advanced performers, you can too adjust a hard- core schedule and perform effective counts. You can perform less sets but you should increase difficulty with each set.

HELLOOOO Readers – Hope you like above thigh and hips exercises. Want to tell you,  I also lost 28 kilo weight with 100% natural way at home. You can view my complete journey and 100% natural weight loss diet here.

NOTE - Friends, I am not dietitian or Doctor, I write information here on the basis of my own 25 kilo weight loss experience and sometimes from online research. Please take doctor advice before applying any tip, as each and every human body is different.

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