almost 3 years ago

1. Increase resistance training Participating in total-body, muscle-strengthening activities at least two days a week may help you burn calories, reduce fat massTrusted Source, and strengthen your thighs. Include lower-body exercises such as lunges, wall sits, inner/outer thigh lifts, and step-ups with just your body weight.

The key to strengthening the legs without bulking up is to keep the reps high (at least 15 reps per set). Perform three rounds of each exercise with minimal rest between each movement.

You can also add upper-body movements to your lower-body exercises for a great two-in-one move for overall fitness. For example, grab some dumbbells and do lunges with a bicep curl, or squats with an overhead shoulder press.

Get more ways to lose thigh fat.

1. Do bodyweight squats Bodyweight squats, which is squatting using your own bodyweight as resistance, burn calories, strengthen your leg muscles, and tone your thighs. Plus, you can do them anywhere, anytime.

Starting with 25 bodyweight squats, two times per day (50 total). You can squat while watching TV at home or after climbing a flight of stairs at work. If you’re ready for even more of a challenge, try this 30-day weighted squat challenge.

1. Work your inner thighs The inner thighs are notoriously difficult to target, and the exercises that do tone them are a little awkward. So, many people skip them altogether. But if you feel funny doing the workouts at a gym, do them in the comfort of your own home.