Thigh

How to Lose Thigh Fat for Men

A healthy diet and consistent exercise are the only ways to efficiently lose thigh fat and keep it from coming back. It’s a bonus for your overall health, too, because eating right and getting in shape will help you lose fat in other parts of your body as well. If you want to get serious about losing thigh fat there are steps to follow to get you started, the thigh-toning exercises can offer great help.

How to Lose Thigh Fat for Men

1. Practice thigh-toning exercises

Squats

Start in a standing position with your feet shoulder width apart. With a straight back, bend your knees while also pressing backward with your butt. As you squat you will naturally lean forward to maintain balance, but be sure you do not lean too much and keep your back straight. Go as low as you can without letting your heels come off the ground, then return to your standing position. Repeat this movement in sets.

Lunges

Stand straight with your feet split like scissors. Bend your knees with your back leg angling towards the ground and front heel planted firmly. Your torso is held straight with your abs engaged as you do your lunges. When you come back up from your lunge be sure to not lock your knees. For added intensity you can hold weights in your hands or a barbell over your shoulders. Lunges work not only the thighs and core, but help build balance.

Lying butt bridge

Lie on a mat keeping your back flat and knees bent, feet planted firmly on the floor. Keep your arms at your sides and raise your pelvis towards the ceiling. You want to achieve a 45 degree angle with your body. Be sure to engage your core while also flexing your butt and thighs for a few counts. Lower yourself back to the floor, then repeat.

Back kick

Balance on one leg while slightly raising the other leg behind you. Keep your core and butt tight while also maintaining a slightly bended knee to avoid joint locking. Begin to bend forward as you lightly kick your lifted leg back. Keep your body straight even as you bend forward, feeling the stretch in your hamstrings. Focus on squeezing the muscles in your butt as you reverse this move to come back to a standing position. Switch legs. Repeat this exercise multiple times and use weights if you’d like to add a bit more challenge.

Downward-facing dog

Downward dog is a well-known yoga pose that helps tone your thighs and arms, as weight is distributed evenly between them. Lay on your stomach to begin, then place your hands up by your shoulders as if you are going to push off from the floor. Push yourself up with your butt leading your body into the air. Your body should make the shape of the letter A. Hold the pose for 60-90 seconds before lowering yourself again.