With the best leg exercises introduced by Ultimate Sup Singapore, you can tone up your legs and burn your thigh fat effectively.
It's easy to avoid leg days since no one likes the delayed-onset muscle soreness (DOMS) that follows, but no weight-training program is complete without at least one leg-focused workout per week.
When it comes to strengthening and toning your thighs, there are three muscle groups to concentrate on: your quads (four different muscles that run across the front of your upper leg), your hamstrings (three muscles that run down the rear of your upper leg), and your adductors (a.k.a. inner thighs).
If you wonder how to get rid of thigh fat, you can consider a few classic exercises great for exercising all of these muscles. Ultimate Sup has compiled a list of the best leg exercises for beginners, intermediates, and advanced gym-goers.
Table Of Contents
TL;DR The Best Leg Exercises - How To Get Rid Of Thigh Fat
To tone your thighs, you can try Goblet Squat, Side Shuffle, Side Lunge Sweep, Reverse Lunge, Jumping Jack, and Single-leg Deadlift. For best results, you should take some fat burners in combination with training.
The Best Leg Exercises - How To Get Rid Of Thigh Fat
Goblet Squat
The goblet squat is one of the best exercises to lose thigh fat. It targets not just our quadriceps but also our inner thighs and posterior chain. This squat variant is a wonderful way to build and tone your legs as part of a lower-body workout. To perform successfully, it does necessitate some considerable flexibility. It's best to start by practicing this exercise without any weight.
No special equipment is required, but you can add a kettlebell or dumbbell later. Quadriceps, gluteus muscle group, hips, calves, and hamstrings will be all trained.
How To Do:
- Stand with toes pointed forward or slightly turned out and feet slightly wider than shoulder-width apart.
- Keep your feet planted and pull your knees out and away as you lower into your squat position.
- Maintain a long and tall spine by keeping your weight in your heels.
- Hold a back and down position with your shoulders.
- Squeeze your glute muscles and push yourself back up to standing without leaning forward as you pause at the bottom.
- Start by doing three sets of eight to twelve reps.
Side Shuffle
A common agility exercise for athletes of all fitness levels is the side shuffle. It is an agility practice that aids in the development of coordination, balance, and quickness. Basketball, tennis, and soccer players frequently practice this exercise to increase their ability to move swiftly in all directions.
This one of the best leg exercises is also a fantastic method to incorporate some cardio into your current training routine. The lateral movement can raise your metabolism, which means you'll burn more calories while exercising.
According to a study, side shuffles are useful for sports specialists and clinicians to evaluate knee valgus (knock-kneed appearance).
The Side Shuffle is simple to do, offers diversity and excitement to your routines, and has numerous benefits for athletes and non-athletes.
How To Do It
- Stand with your feet about hip-width apart.
- Hinge/bend forward at the hips, knees bent, face front, chest elevated, and spine neutral.
- Make loose fists in front of your chest.
- Take short rapid shuffle steps to the right for a predetermined amount of time, then repeat the movement to the left.
- Shuffle right and left for a timed interval or a set number of reps.
Side Lunge Sweep
The Side Lunge Sweep is a low-impact workout that targets your quadriceps and glutes. An excellent inner thigh fat movement is the Side Lunge Sweep. It may efficiently target your buttocks, hips, legs, lower body, and upper legs when done correctly. Besides, it does not necessitate the use of any equipment.
How To Do It:
- Stand tall with your palms on your shoulders and walk in a straight line.
- Take a large step to the left, pushing the shoulders back and lifting the knee on the move-out limb as you exhale.
- Stay as straight as possible with your trailing leg.
- To return to your original position, press through the bottom of your step-out knee. Raise your lifted knee and cross your leg over your chest rather than returning to the starting position.
- Switch to a raised leg to the side lunge role before striking the surface.
Reverse Lunge
Including reverse lunges in your weekly practice will provide a total-body tune-up. The single-leg technique will improve your stability, adjust muscular imbalances, lessen knee and hip pain, and even help women walk better in heels. That step-back-and-squat will shape your legs and build your booty.
The exercise strengthens and sculpts your entire lower by focusing on the quads, glutes, and hamstrings. It teaches the knee to brace itself over the toe, which is beneficial to the running technique, and it's gentler on the knees than a standard lunge because stepping backward causes less joint shearing.
How To Do It:
- Stand with your feet shoulder-width apart and your hands on your hips or at your sides.
- Take a step back with your right foot, roughly one-and-a-half times the length of your regular stride, landing with the ball of that foot on the ground and your heel up.
- Straighten the rear leg until it grazes the ground or comes close to it, generating a 90-degree angle in the front leg.
- Return to standing by pushing through the front leg's heel and midfoot, bringing your right foot back in line with your left.
- Do the same thing on the other side. That counts as one rep.
Jumping Jack
Jumping Jacks are a full-body training exercise that works a variety of muscle groups. Also, it is regarded as one of the best leg exercises for gym-goers. Not only can this workout help you get rid of thigh fat, but it also strengthens your legs, arms, and core.
Furthermore, it is one of the finest exercises for maintaining the health of your heart and lungs because it stimulates the heart muscles by increasing your heart rate, which burns calories.
How To Do It:
- Begin by standing with your feet together and your arms by your sides.
- Jump with your legs slightly wider than shoulder-width apart and your arms raised above your head.
- Jump once more to get back to your starting position. Perform three sets of the exercise, with each set consisting of 10-15 repetitions.
Single-Leg Deadlift
The last inner thigh fat movement to help you get rid of thigh fat is a Single-Leg Deadlift. The Single-Leg Deadlift is a hip-hinge exercise that develops the back, core, and legs. This variation of a traditional deadlift involves one leg lifting off the ground and extending out behind you. The more complex action engages more core muscles and the standing leg, which aids in balance improvement.
How To Do It:
- Slide the non-supporting leg back while pressing into the supporting leg, allowing your upper body to move forward with your hip acting as the hinge. If you start to lose balance throughout the exercise, merely touch the free-floating leg lightly to the floor to reestablish balance.
- Maintain a little, mild bend in the knee of the supporting (balanced) leg. Continue folding forward until your fingertips reach the kettlebell handle, then wrap your fingers around it to hold it.
- Finish the movement by pulling the weight using your hamstrings and butt muscles on the backside of your body.
Supplements That Prevent Thigh Fat
In combination with some best leg exercises mentioned above, you can take advantage of fat burners to lose thigh fat effectively. Among all fat-burning supplements, Hydroxycut Variations are known to deliver remarkable results. Some of the major ingredients in fat burners are designed to trigger hormonal reactions in the body, allowing fat to be broken down and used as a fuel source to begin.
To be specific, C. Canephora Robusta has been shown to assist with weight loss. Hydroxycut products contain this crucial weight-loss component, which has been thoroughly tested. C. canephora robusta beans are freshly roasted premium coffee beans with a high level of chlorogenic acid. Hydroxycut makes use of a robusta coffee extract that contains 45% chlorogenic acid in a standardized dose. Chlorogenic acid has been shown to aid weight loss. Also, other ingredients such as green tea extract, guarana extract, and Garcinia cambogia in Hydroxycut fat burners promote fat burning. That's why taking a Hydroxycut product and following these exercises will reduce your thigh fat as much as possible.
If you find this article informative and practical, you can try these best exercises in a time and let us know your outcomes.
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