Our fat distribution is a genetic factor that we cannot control. For many of us, it is difficult to lose weight from specific areas (like our thighs) – because you simply cannot target fat loss. However, there are certain low impact exercises you can use to not only burn fat but also tone muscles in your legs without causing any additional bulkiness to get that lean thigh look. Here is a super powerful 10 minute workout to help you slim down your thighs and bring in some toning.
A quick tip: “Rep” stands for repetition which indicates how many times to repeat the exercise. So a 30-second exercise with 4 reps means you need to do the 30 seconds 4 times. In total, you will be doing the exercise for 2 minutes active.
The Thigh Burner Workout:
1. 30 Second – Pile Squats (4 reps)
What does it target: Inner thigh
How to do it: Stand up your feet two to three feet apart and turn your toes out. Bring your hands to your hips. And as you sit back bend your knees and lower into a squat position push.
2. 30 Second – Curtsey Lunges (4 reps)
What does it target: Inner + Outer thigh
How to do it: Step your right foot back and around for the curtsy while simultaneously bringing the weight down to your outside left thigh while extending your arms. Return to start and repeat.
3. 30 Second – Pile Pulse (4 reps)
What does it target: Inner thigh
How to do it: Stand up your feet two to three feet apart and turn your toes out. Bring your hands to your hips. And as you sit back bend your knees and lower into a squat position. Stay in that position for 30-60 seconds pulsing up and down slightly without standing up all the way.
4. 30 Second – Side Lunges (4 reps)
What does it target: Inner thigh
How to do it: Stand with your legs far apart. Lean your body to one side bending the leg which you are leaning towards while extending the other leg. Touch the toe of the side you are leaning into and repeat with the other leg.
5. 30 Second – Inner Thigh Lift (4 reps)
What does it target: Inner thigh
How to do it: Lay down slightly on your side with one leg over the other (your foot should be on the ground). The other leg that is extended, lift it momentarily and bring it back. Repeat this motion for as long as you can.
6. 30 Second – Clamshell (4 reps)
What does it target: Outer thigh
How to do it: Lay to your side with your legs on top of each other in a bent triangular position. Lift your upper leg up and down in a clamshell-type motion. You can add a resistance band for more effectiveness.
7. 30 Second – Leg circles (4 reps)
What does it target: Inner + Outer thigh
How to do it: Lay on your side with your upper leg on top of the lower leg. Raise your upper leg and move it in a circular motion without putting it on the ground.
8. 30 Second – Tap to upper leg (4 reps)
What does it target: Inner + Outer thigh
How to do it: Lay on your side with your upper leg on top of the lower leg. Raise your upper leg into the air. Bring your lower leg up to tap your upper leg before bringing it back down. Repeat.
9. 30 Second – Sumo Squat (4 reps)
What does it target: Inner thigh
How to do it: Stand with your legs far apart and squat down low. You can keep your hands in front of your chest or stretch out in front of you. Add weights to make it more challenging.
10. 30 Second – Squat + Leg Lift (4 reps)
What does it target: Inner + Outer thigh
How to do it: Stand with your feet apart at shoulder length. Bend your body down from your knees in a squat position. You can lean forward and keep your arms straight or pulled up to your chest to maintain balance. After each squat, left one leg respectively. When lifting keep your leg straight and go as far as you feel comfortable.
Check out our super fast 5 minute belly burner exercise routine to help you lose weight
