How to get rid of big fat thighs: Tips to strengthen your thighs

Heather Campbell
 min read

How to get rid of big fat thighs? By strengthening your thigh muscles as this helps to tone and shape your thighs.

how to get rid of big fat thighs tips to strengthen your thighsMore powerful thighs indicate you’ll be faster, jump higher, and enhance your total stability.

It’s a much better goal to strengthen your legs instead of making them slimmer.

It’s also essential to keep in mind that general cardiovascular and muscle health is what’s crucial, not the size of your jeans!

You can’t do one workout to target simply one body part but there are specific workouts that test your legs on endurance and strength.

So, if you want to strengthen and tone your thighs, consider a few of the following workouts:

How to get rid of big fat thighs: Best exercises

The following activities will help you on your fitness journey to stronger thighs and much healthier life!

Start practicing a sport

The quick position switches needed in many sports will help form your legs from all angles.

Think about sports that need you to work your thigh muscles aerobically, such as:

  • swimming
  • golf
  • soccer
  • running
  • dancing
  • volleyball
  • biking
  • skateboarding
  • snowboarding
  • surfing

Try resistance training: How to get rid of big fat thighs

Doing a total-body, muscle-strengthening activity at least two days a week will help you:

  • burn calories
  • lower fat mass
  • reinforce your thighs

A few examples of these exercises for the lower body are:

  • lunges
  • wall sits
  • inner/outer thigh lifts
  • step-ups with only your body weight

The secret to strengthening the legs without making them even bigger is to keep the number of reps high (a minimum of 15 associates per set).

Complete 3 rounds of each exercise with minimal rest between each motion.

You can also include upper-body motions to your lower-body exercises for an excellent two-in-one training for overall physical fitness.

Grab some dumbbells, do some lunges with a bicep curl, or crouches with an overhead shoulder press.

Sign up for an indoor spinning class

If you’re already familiar with indoor cycling classes for beginners, you already know how much you use your thighs in this type of workout.

That’s why indoor biking is an excellent option, not only for toning your legs, but also for cardiovascular health and weight loss.

Many research studies showed a drop in body weight and fat mass in inactive, obese females after +/- 20 sessions of indoor biking.

Locate a good flight of stairs like Rocky

Generally, running burns 300 calories per 30 minutes and 600 calories per hour for a person who weighs 160 pounds.

Try including stairs in your running workout. You’ll also use your thigh muscles.

Considering that every step needs you to raise your body upward, it causes your leg muscles to fire.

Exercise those inner thighs (How to get rid of big fat thighs)

The inner thighs are a little harder to target, and the exercises that do tone them are a little awkward. So lots of people avoid them altogether.

If you feel embarrassed to do the exercises at a fitness club, do them in the comfort of your own house.

One fantastic move is the platypus walk, an exercise that became famous thanks to Jennifer Lopez.

It works your external and inner thighs along with glutes for a totally toned look.

Tip: Read our article What to wear with big thighs and hips? for some interesting fashion tips and tricks!

Include squats in your training

Squatting using your own body weight as resistance, also known as bodyweight squats, have many benefits.


  • burns calories
  • enhances your leg muscles
  • tones your thighs

Plus, you can do them anywhere, anytime.

It’s recommended to start with 20 bodyweight crouches, 2 times daily (40 in total).

You can squat while watching TV in the house or after climbing some stairs at work.

Consider a dance workout

It’s obvious that dancers have sturdy and strong legs.

Dancing integrates a cardio aspect combined with a particular toning effect. It makes your legs look amazing.

Pick among the many YouTube exercises with a Pilates series. They are terrific for extending and toning your thigh muscles.

The specific sequence in these YouTube videos is created to lean the thighs and create long, toned lines by working all of the crucial thigh muscles in a precise order.

Fashion tip: Many dancers love wearing jeans. Check out our compilation of best jeans for big thighs if you’re looking for great online shopping inspiration!

Run or walk on the sand: How to get rid of big fat thighs

Beach walking is a beautiful way to reinforce your thighs if you’re lucky enough to live near a beach.

The additional tension of walking on the sand helps tone and firm your thigh muscles.

To get better at working out on the sand, start with strolling in the sand for 20 minutes every day.

As your body gets used to working out in the sand, you can include time for your daily workouts.

Try some balance exercises

You can do balancing exercises at home or at the gym.

Balance exercises tone all of the smaller muscles in your legs and thighs while tightening them up quickly, turning them into gorgeous, lean legs.

An excellent exercise to try is the single leg dead lifts on a Bosu ball or doing your entire workout on a sandy beach to truly test your balance.

Start with interval training (HIIT)

A cardiovascular workout burns calories, reinforces your heart, and helps reduce overall body fat.

Try to combine High-Intensity-Interval-Training (HIIT) and steady-state cardio in your general exercise strategy.

It will help you lower your overall body fat and it will help you to get skinny thighs.

For an advanced workout and calorie burn, think about including one session of metabolic conditioning in your fitness plan.

Adults need to get at least 180 minutes of moderate-intensity, or 90 minutes of vigorous-intensity aerobic activity per week.

Combine both moderate and intense aerobic activity to get a total body exercise.

Ideas to lose weight in practice

It’s essential to keep in mind that enhancing your physical fitness does not always mean slimming down.

What causes inner thigh fat? The continuous intake of more than calories than you burn (the excess calories are stored as fat).

If getting smaller and changing your body composition is also an objective, you’ll need to burn more calories than you take in.

Much of the above exercises will burn calories and enhance your muscles concurrently.

Dropping weight consistently and slowly is the best way to keep loss with time.

You need to focus on losing about one to two pounds each week. People who do this are more likely to keep the weight off.

It’s also essential to avoid going on an extreme diet plan that completely cuts out one food group, for example, carbohydrates.

Also, a diet plan that’s extremely low calorie should be avoided.

There are benefits of weight loss that go way beyond visual appeals.

Losing inches in the thighs, buttocks, and hips might decrease other risk factors for heart problems.

Here are a few science-based tips to drop weight healthily:

  • Investigate food labels to reduce the intake of dangerous added sugar.
  • Drink a LOT of water! Drinking a cup of water before your meal prevents overeating.
  • Eat eggs for breakfast instead of cereals.

How to get rid of big fat thighs: Conclusion

To reinforce and tone your thighs, you’ll need to do workouts that focus on the legs.

If weight reduction is also a goal, dietary changes combined with strength and aerobic exercise will help you:

  • lose fat and burn calories
  • to gain muscles
  • improve your overall physical fitness
About Heather Campbell

As a nutritionist, my field of specialization is science-based nutritional advice but more importantly, it is my goal to share capturing and inspiring stories, examples and solutions which can help plus-size individuals overcome their specific difficulties. Read More