Top Exercises for Losing Outer Thighs Fat

Discover the best exercises to lose outer thigh fat, combine them effectively, and follow a weekly workout plan for optimal results.
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Side Lunges

 

Stand with your feet hip-width apart, then take a wide step to the side. Bend your leading knee while keeping the trailing leg straight, lowering your hips until your trailing leg is almost parallel to the floor. Push through the heel of your leading foot to return to the starting position, and repeat on the other side. This move targets the outer thighs by effectively engaging the glutes and lateral muscles.

Curtsy Lunges

 

Begin by standing tall, then step your right leg back behind your left and lower into a lunge, ensuring your front knee stays aligned over your toes. Push through your front heel to return to the original position, and switch legs. Curtsy lunges intensively work on the outer thigh muscles and glutes, enhancing stability and strength.

Fire Hydrants

 

Start on all fours ensuring your hands are shoulder-width apart and knees hip-width apart. Keeping your knee bent at 90 degrees, raise your right leg out to the side until it's level with the hip. Return to the starting position and repeat on the other side. Fire hydrants are excellent for honing the gluteus medius, contributing to toned outer thighs.

Side-Lying Leg Lifts

 

Lie down on one side, stacking your legs and keeping them straight. Lift your upper leg as high as possible without moving your torso, then slowly lower it back. To increase resistance, add ankle weights. This exercise isolates and strengthens the outer thigh muscles, promoting a leaner appearance.

Clamshells

 

Lie on one side with knees bent at a 45-degree angle, keeping your feet together. Engage your core and lift your upper knee as high as possible while keeping your feet in contact. Lower the knee without letting your hips rotate. The clamshell move helps in firing up the abductor muscles, crucial for outer thigh toning.

Resistance Band Squats

 

Place a resistance band around your thighs, just above the knees. Stand with feet shoulder-width apart and lower into a squat keeping the tension in the band. Return to standing without losing the band's resistance. This variation elevates the intensity, targeting outer thigh muscles more effectively.

Lateral Leg Circles

 

Lying on one side, stack your legs and extend them. Lift your top leg and make small controlled circles in one direction, then reverse. Keep the rest of your body stable throughout the movement. This exercise enhances mobility and tones the outer thighs, providing greater muscle endurance.

Skaters

 

Begin by standing with feet hip-width apart. Leap laterally to the left, landing on your left foot while sweeping your right foot behind you. Immediately jump to the right and repeat. Skaters engage the outer thigh muscles with the added benefit of increasing cardiovascular fitness.

Standing Abduction

 

Stand tall and sideways next to a wall for support. Lift one leg out to the side as high as comfortable, keeping the leg straight. Hold briefly before lowering. Standing abductions primarily target the outer thighs while assisting with balance and coordination development.

Bridge with Abduction

 

Lie on your back with knees bent and feet on the ground. Raise your hips into a bridge, then extend one leg out to the side without lowering your hips. Return your leg, lower your hips and switch sides. This move combines core stability and dynamic outer thigh sculpting.

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How to Combine Exercises for Losing Outer Thighs Fat

 

Side Lunges and Curtsy Lunges

 

  • Combine Side Lunges with Curtsy Lunges to maximize outer thigh engagement. Start with side lunges to activate the lateral muscles, then switch to curtsy lunges for increased depth and focus on the glutes. Perform each exercise in a fluid transition, alternating sides to maintain balanced muscle activation.

 

Fire Hydrants and Side-Lying Leg Lifts

 

  • Pair Fire Hydrants with Side-Lying Leg Lifts for isolated outer thigh work. Begin with fire hydrants to activate the gluteus medius, followed by side-lying leg lifts for a comprehensive and targeted challenge. Ensure smooth transitions between exercises to keep continuous tension on the muscles.

 

Clamshells and Resistance Band Squats

 

  • Integrate Clamshells with Resistance Band Squats to enhance hip abductors and outer thigh strength. Start with clamshells to engage the abductor muscles, then proceed to resistance band squats to intensify the workload on the outer thighs with added resistance.

 

Lateral Leg Circles and Skaters

 

  • Combine Lateral Leg Circles with Skaters for a dynamic blend of mobility and cardio. Perform lateral leg circles to improve muscle endurance, then transition into skaters to add a cardiovascular element while keeping the focus on the outer thighs.

 

Standing Abduction and Bridge with Abduction

 

  • Integrate Standing Abduction with Bridge with Abduction for a comprehensive outer thigh and core workout. Start with standing abductions for balance and outer thigh activation, transitioning to bridge with abduction to incorporate core stability and further toning of the thighs.

 

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Best Week Plan for Losing Outer Thighs Fat

Day 1: Strength & Cardio

 

  • Side Lunges: 3 sets of 12 reps on each side
  • Curtsy Lunges: 3 sets of 15 reps on each side
  • Skaters: 3 sets of 30 seconds
  • Resistance Band Squats: 3 sets of 15 reps

 

Day 2: Focused Toning

 

  • Side-Lying Leg Lifts: 3 sets of 15 reps on each side
  • Fire Hydrants: 3 sets of 15 reps on each side
  • Clamshells: 3 sets of 20 reps on each side
  • Lateral Leg Circles: 3 sets of 10 circles each direction

 

Day 3: Core Stability & Control

 

  • Bridge with Abduction: 3 sets of 10 reps on each side
  • Standing Abduction: 3 sets of 15 reps on each leg
  • Fire Hydrants: 3 sets of 12 reps on each side
  • Lateral Leg Circles: 3 sets of 12 circles each direction

 

Day 4: Active Rest & Stretching

 

  • Light Yoga: 20 minutes focused on hip openers
  • Walking: 30 minutes at a brisk pace

 

Day 5: High-Intensity Training

 

  • Skaters: 4 sets of 45 seconds
  • Curtsy Lunges: 3 sets of 20 reps on each side
  • Side Lunges: 3 sets of 15 reps on each side
  • Resistance Band Squats: 3 sets of 18 reps

 

Day 6: Recovery and Light Movement

 

  • Light Stretching: 15 minutes focusing on legg flexibility
  • Walking: 20 minutes

 

Day 7: Full Routine Integration

 

  • Side-Lying Leg Lifts: 3 sets of 18 reps on each side
  • Clamshells: 3 sets of 22 reps on each side
  • Bridge with Abduction: 3 sets of 12 reps on each side
  • Standing Abduction: 3 sets of 18 reps on each leg

 

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