Want To Reduce Your Thigh Fat? Try These 8 Squat Exercises

We cannot stress enough on the fact that how much exercising helps in maintaining the perfect well being of the body. Exercising provides multi-faceted benefits for the body. It not only helps you to ameliorate chronic ailments but also helps you in achieving the desired body shape. We all want to attain a specific body structure and it is completely okay to do so. Exercising helps us to achieve our yearned silhouette by producing minimum side effects possible and instead provides additional benefits too.

When we talk about weight loss programs, losing thigh fat is the greatest hurdle of all. It is very difficult to lose the fat present in the thigh especially in the inner parts and it requires extreme exercising, dedication and patience. One of the most effective exercises that can help you to reduce the thigh fat is squats. Intriguing right? Well then continue reading the article as we tell you how you can use squat exercises to curtail the stubborn thigh fat.

How can you use squats to reduce thigh fat?

There is a reason why fitness trainers all over the world swear by squats. We can absolutely despise doing squats but there is no better exercise that can be more effective in removing the persistent fats from your thighs. 

Squats not only helps you to burn the unwanted fats in your thighs but it also helps you to work on the major muscle groups in our body. And if you think that performing squats every day can be a tad boring then you can incorporate the following variations of squats to reduce thigh fat in your routine. 

Sumo squats

Squats To Reduce Thigh Fat
  • Stand on the floor with your legs kept at a hip-width apart.
  • Bend on your knees and push your hips back while doing so. Make sure to keep your chest and shoulders up.
  • Keep lowering your hips until your thighs are parallel to the floor.
  • Clasp your hands in front of your chest.
  • Stay there for a few seconds and then return to your original position.
  • Repeat the entire set at least 30 times.

Jump squats

Squats To Reduce Thigh Fat
  • Stand on the floor with your legs kept at a hip-width apart.
  • Just like the previous exercise, keep on lowering your hips until your thighs are parallel to the floor.
  • Now jump up and land back at the previous sitting position with your knees bent at an angle of 45°.
  • Keep on repeating the entire set for at least 30 times.

Air squats

Squats To Reduce Thigh Fat
Courtesy: Heidi Powell
  • Stand on the floor with your legs kept at a hip-width apart. 
  • Keep your arms relaxed at your side beside your hips. 
  • Now, as if you are going to sit on a chair, engage your core muscles and bend down on your knees. 
  • As you lower down, extend your hands ahead and keep your palms facing down. 
  • Tighten your butt and then return back to your original position.
  • Keep on repeating the exercise for at least 20 times. 

Goblet squats

Squats To Reduce Thigh Fat
Courtesy Barbend.com
  • Stand on the floor with your legs kept at a hip-width apart. Make sure to keep your toes pointed outward.
  • Now hold a dumbbell vertically in front of your chest. Hold the dumbbells at both of the ends. Keep your elbows pointed downwards.
  • Bend your knees and lower your hips and do not forget to keep your chest straight.
  • Keep the position for a few seconds and then return to your original position.
  • Repeat the entire set for 20 times.

Pile squats

Squats To Reduce Thigh Fat
Courtesy: veQuill
  • Keep your legs at a hip-width apart and place your hands on both sides of your hips. 
  • Now bend your knees and lower yourself down and keep the position for three seconds. 
  • Now put pressure on your heels and return back to your original position. 
  • Keep on repeating the exercise for at least 20 times. 

Wall squats

Squats To Reduce Thigh Fat
  • Lean your head and back against the wall. 
  • Keep your feet away from the wall and place it at shoulder-width apart.
  • Keep your palms in contact with the wall and extend your arms. 
  • Lower your body down and hold the position for seven seconds. 
  • Return to your original position after the stipulated time and keep on repeating for at least 30 times. 

Overhead squats

Squats To Reduce Thigh Fat
  • Stand on the floor with your legs kept at a hip-width apart.
  • Hold up a medicinal ball with both of your hands directly above your head.
  • Now lower your hips and maintain the position for 3 seconds.
  • Get back to your original position and repeat the entire set for at least 20 times. 

Single leg squats

Squats To Reduce Thigh Fat
  • Maintain your balance on your right foot and raise your left leg above the ground. 
  • Bend down on your knees and extend your hands simultaneously while keeping your palms facing down. 
  • Contract your glutes and hold on the position for a few seconds
  • Get back to your original position and repeat the entire set for five times before switching it for the next leg. 

Tips to keep in mind while doing squats

  1. Maintain proper form while doing the squat exercises so that you can prevent injury. 
  2. Always keep your feet at a shoulder-width apart and if you are just a beginner then you can start out with legs kept at a hip-width apart. 
  3. You can also start exercising by placing a chair behind your back so that you can assess the right movement. 
  4. Always hinge your hips back before bending your knees so that squats do not produce excess stress on your knees. 
  5. Do not forget to keep your feet flat at all times and the core engaged. 

Tips to reduce your thigh fat

Squats help you to engage the hamstrings, quadriceps, glutes, adductors, hip flexors and calves muscles and thus forms a very effective exercise in ameliorating your thigh fat. But by following these tips, it can enhance the process and you will be able to see your desired results much faster

  1. Reduce your alcohol consumption as much as possible as they provide unwanted calories to the body. 
  2. Avoid excess consumption of sugar-rich and processed foods through your daily diet. 
  3. Consume a healthy diet with all the required nutrients and try to consume foods rich in sodium and on low on carbohydrates. 
  4. Follow exercises that are solely concentrated on removing the unwanted fats from your thighs
  5. Stress increases the levels of cortisol hormone in the body which increases the level of fat production therefore try methods like yoga, meditation and aromatherapy to combat stress levels. 

There you go, now you know which exercise of squats to reduce weight you can avail when you want to curtail the unwanted fats from your thighs. By following the above exercises and maintaining the measures, you will be easily able to achieve your desired silhouette. 

Also read: Zillion Squats Still Butt Remained The Same?

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