It’s very common among women to have that thick fat layer deposited around the thigh region. Losing fat from thighs is tough for women. It requires focused training and quantified diet.
I have been in the situation where I had to pack my old jeans and shorts that just stopped fitting me. And I know it hurts.
After a lot of experiments in workout regime, I have found something that worked for me and helped me fit back into those old shorts, better than they fitted before.
I am going to share the workout routine that helped me lose fat from thighs, and I could fit into my old jeans and shorts again.
I am sure it will show a significant impact on your thigh fat in a month or so.
My Experiments with Losing Fat From Thighs
I have never been overweight, though body fat has been a challenge for me. I always found it challenging to reduce that extra layer of fat around my love handles and thighs.
I struggled for about 7 years to lose those last few pounds of fat but couldn’t figure out where I am failing. I worked out regularly and followed a balanced diet. My workout routine included weight training and cardio both.
I also experimented with different routines like heavier weights or high-intensity cardio or HIIT training. None of this showed a significant impact.
I can deeply associate with the frustration one goes through, when in spite of dedication and hard work, results seem far away.
After numerous failures, experiments and trials, I finally found something that showed me fantastic results in 2 months. I lost 4kgs weight, dropped 4% of body fat, and gained stronger thigh muscles.
When I started this new routine, I was not sure if it will be fruitful, but I continued doing it. And, after 2 months of consistent efforts, I saw a positive change in me.
Fat Loss vs Muscle Gain
Most of the gym trainers know a lot of exercises, but they lack in knowledge of how to focus on one goal at a time. They make you do a lot of workouts in the gym, but they never seem to show results.
The simple phenomenon is,
Fat loss and muscle gaining are 2 different goals. They can not happen in parallel.
Women’s body is very different from men’s. The muscle gain and growth process is very slow for women and hence requires consistent efforts over a longer duration.
Lifting heavy weights and spending long hours in gym will not give sustainable results. You need to understand how our muscles need to be trained to gain strength.
Many of us try to achieve both the goals together – fat loss and muscle gain. This is why we don’t see results and give up sooner than the expected duration for a significant change.
When I changed my routine to focus on fat loss, I concentrated my efforts on thigh muscles. There were 2 reasons for this – thighs are a major area of fat storage for women and thighs are also one of the longest muscles in our body.
The concept of strengthening muscles and losing fat is simple — Focus on longer muscles of the body.
Thighs are one of the longest muscles in our body. Women, in general, tend to store a lot of fat there.
(To know more, read this – Why does fat deposit on the hips and thighs of women and around the stomachs of men?)
How To Do Legs Workout To Lose Fat Faster
Ladies, let’s get to real work and knock that fat from your thighs and hips.
If you are following a weight training regime in gym or home, you might already be following a specific routine for different body parts. Now, what I suggest you, is to change legs workout routine and continue doing the remaining body part workouts as-is. Also, don’t forget to include moderate cardio 2–3 days a week.
This workout routine is simple…but not easy. It will cause a lot of muscle soreness, especially in the beginning. For faster recovery, it’s advised to include muscle recovery supplements and whey protein.
Now, here is the powerful routine you are going to practice for next 2 months —
- Body weight Squats — 100 reps
- Low weight Deadlifts— 100 reps
- Body weight Plié Squats — 100 reps
Break each workout into sets of 15–20 reps. Do not go below 15 reps in each set. As you gain lower body strength, try to increase repetitions in each set. The entire workout would take 40–45mins including rest between each sets.
To understand the postures and techniques, below are the explainer videos for each workout. It is critical to not only follow the routine but do these exercises the right way. I highly recommend going through these short tutorials, even if you have done these workouts earlier.
1. How To Do Squats (Body Weight Only)
The focus muscles are your quadriceps, glutes, hamstring. Here is a video explaining how to do body weight squats –
2. How To Do Deadlifts (Low Weight)
The focus muscles are your lower back, glutes, hamstring.
To start with, use PVC pipe or very lightweight barbell to do deadlifts. Ensure that you can complete 100 reps with the same weight. If you want to make it more challenging, add more weights towards the last few reps. Remember to not compromise the posture while increase weights.
To help ensure the posture, refer to the below video. —
3. How to do Plié Squats (Bodyweight only)
The focus muscles are the inner thighs and glutes.
Inner thighs are one of the weakest muscles, and they are difficult to be trained. It’s important to remember that you are doing this workout with only body weight. The reason is, you need to stretch thigh muscles to maximum and also hold for 2 seconds every time you go down in plié.
I strongly recommend not to lift weights in this workout, as it will restrict the range of inner thigh movement and also affect the back posture.
Here is a video explaining the correct way to do Plié Squats —
Few Pointers You Must Remember
Simple workouts are most challenging to do. The routine mentioned above may sound simple, but it will be effective only when done the right way. Here are the things that you must pay attention to –
- Focus on the target muscles when you workout.
- Learn and maintain correct postures for each workout. (Refer explainer videos)
- Avoid distracting and long breaks during sets. Take a maximum of 15–20sec break between sets and 40–60sec between 2 workouts.
- Ensure muscle recovery through the optimal intake of protein, multivitamins, and adequate rest.
Now you know what and how to do. The only thing remaining is, why. Why would this even work? It works because it follows the fundamental principle of fat loss – a higher number of repetitions, lifting a lesser weight. Legs workout engages the entire body which means not only you strengthen your legs, but also your core, abs, and obliques.
So, now you have my guide to remove that cellulite layer and to get leaner thighs and toned hips. Try this routine and share with me your results. I am confident that you will start enjoying legs workout after this.
Related Articles :
- For more legs workout and techniques, check out 5 Bodyspace Leg Workouts For Women.
- Learn to develop healthy food habits and how to avoid unhealthy food.
- Tips on how to lighten dark inner thighs
I have been into personal fitness for about 10years. Exploring different workout styles is my passion. I also possess a strong understanding of vegetarian diet that supports a healthy life style. Fitness, for me, is a process, not a goal. I keep challenging myself to reach to the next level.