4 exercises to help reduce thigh fat extremely effectively

Thigh fat is one of the hardest areas to lose on the body, especially for women. The main causes are lack of exercise, a diet high in carbohydrates, and genetic factors that cause fat to accumulate in the lower body.

In addition to full-body exercises to burn fat, specialized exercises targeting thigh fat will help firm this muscle group, stimulate calorie consumption and improve blood circulation, according to the health website Healthline (USA).

Squat is one of the most effective thigh fat reduction exercises.

PHOTO: AI

Below are exercises recommended by fitness experts to help reduce thigh fat effectively:

Squat

Squats are one of the most effective full-body exercises, directly affecting the quadriceps, glutes, and hamstrings. This type of exercise helps strengthen the leg muscles and improve balance very effectively.

For beginners, depending on physical condition, do 3 sets of 12-15 reps each. Once you get used to it, you can hold dumbbells or a barbell to increase the difficulty, help stimulate muscle growth and burn more calories.

step back

Lunges are a stability-focused exercise that helps shape your thighs and glutes. The strength of this exercise is that it improves coordination between muscle groups and enhances balance, while also burning fat effectively when combined with other endurance exercises.

To perform the technique correctly, the practitioner steps one foot forward, lowering the body until the back knee almost touches the floor. Push through the front heel to return to the original position. Repeat 10-12 times for each leg, doing 3 sets continuously.

Lunges can be performed forward or backward. Forward lunges involve stepping the leg forward, strengthening the quads, while backward lunges put less stress on the knee joint and focus more on the glutes and hamstrings.

Cycling

Cycling is one of the best cardio activities to reduce thigh fat. According to Harvard Health Publishing (USA), a 70 kg person can burn about 260 calories when cycling for 30 minutes at an average speed and up to more than 400 calories if accelerating.

Cycling outdoors or indoors increases your heart rate, improves blood circulation in your legs, and burns fat in your thighs. In addition, this exercise also increases your body's endurance and reduces the risk of injury compared to high-impact sports such as running.

People should cycle 4-5 times a week, 30-45 minutes each time. To achieve optimal fat loss, exercisers need to combine it with a diet rich in protein and low in refined sugar.

Climb stairs

Stair climbing is an exercise that builds both endurance and strength, and has a strong impact on the thighs, buttocks, and calves. Research published in the British Journal of Sports Medicine shows that climbing stairs for 2-3 minutes at a time, 3-5 times a day, improves cardiovascular health and significantly reduces body fat.

You can climb stairs several times a day. The ideal total exercise time is about 20-30 minutes/day. Climbing stairs not only helps reduce thigh fat but also increases bone density, improves knee flexibility, very suitable for busy people, according to Healthline .

Source: https://thanhnien.vn/4-bai-tap-giup-giam-mo-dui-cuc-ky-hieu-qua-185251007201331948.htm