The best and most effective way to lose fat from thighs is to change your diet and nutrition plan and also perform exercises that will specifically target the inner and outer thighs. These exercises are performed at the ballet bar but a chair can be used instead for balance.
Pliés
This exercise is easy and only a chair is required for support. It can be performed anywhere, anytime. Pliés target your inner and outer thighs, hips, quadriceps (front thighs) and calf muscles.
Stand facing a chair. Place your heels together and your toes 12” apart. Your toes are turned outwards from the hips.
As you keep your heels glued together bend your knees into a plié. Maintain your plié and lift both your heels a few inches off the floor while keeping the heels together. You begin the plié by lowering your body as you bend through the knees, down an inch and back up an inch.
Do 32 reps moving down an inch and up an inch. Maintain the plié and hold still for 8 counts. Lower heels and return back to standing. Keep your elbows soft and don’t grip the chair. You only need it for a little support. Don’t force the turnout and keep your knees over your second and third toes. The movements are designed to be small but intense.
Plié and Circle Series
These exercises tone and firm inner and outer thighs and your glute muscles too!
As you stand and face a chair have your feet together in a parallel position. Rest your hands on the chair lightly for balance.
When you lift both your heels off the floor keep them high as you bend your knees and lower down. As you lower down make sure your knees are over your toes and your hips are over your heels. Hold still in this position for a count of 10. Then plié one inch down and one inch up. Do 16 repetitions.
To perform the plié circles start in the same position as above. Feet together in parallel, heels lifted and lower down so your knees line up over your toes and your hips over your heels. Hold in this position and circle your hips to the right. Then circle to the left. Do 8 reps in each direction. Then reduce to 4 reps in each direction. Then reduce to 2 reps in each direction. Lower the heels down to standing.
Be mindful of keeping your heels high when performing this exercise and not putting excessive pressure on the ankles. Keep your spine lengthened and erect so you maintain good posture. Do not bend or lean forward from the waist. Connect through your core and gently engage your belly muscles in and up toward the spine. You may either do this exercise turned outwards or feet in parallel.
Back Attitude
Lose fat from thighs with an exercise called Back Attitude. It tones inner and outer thighs, glutes and hamstrings while stabilizing and aligning hips.
Stand facing your chair and place your heels together and your toes approx 12″ apart. Your knees are softly bent. Lift your right leg up behind you and bend the knee but still maintain the turned out position of your foot. Press your right thigh back in small controlled movements. Do 8 reps slowly and then 16 reps in quick pulses.
Returning to your set-up position from the previous exercise your bent leg is out behind you with an external rotation of the foot. Lift and lower your right knee using your glutes to start the movement. Repeat 8 reps slowly and then 16 reps quickly.
When you do Back Attitude bend your supporting leg. Work to deepen through your lower abs by gently pulling your tailbone toward your navel and drawing your navel back toward your spine creating a little tuck.
Remember the first position is pressing the thigh back and the second is lift and lower from your glutes.
Develop Healthy Eating Habits
Along with specific exercises to target inner and outer thighs a nutritious and healthy diet is the easiest and most essential ingredient to lose fat from thighs. Make sure to cut down on carbs as they convert into stored sugar when not used for energy. Avoid all junk and processed food.
Drink plenty of filtered water each and every day to help lose fat from thighs. Water helps to eliminate harmful toxins that prevent the body from dissolving unwanted fats.
Eat Moderately
Always eat in moderation. Over-eating can be as bad as eating the wrong food. You only need to eat small meals. If you cup your two hands in front of you that will give you a good idea of how big your portions need to be. Eating smaller portions and more frequently in combination with these exercises will give you thinner thighs.
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