Squat Exercise: How To Lose Thigh Fat

Published: 2021-05-30
Views: 507
Author: Editorial
Published in: Fitness

Losing thigh fat can only be completely effective with a diet and exercise mix. Getting right in shape also signifies that in another portion of your physique you're going to see a fat loss. If you really want to drop a few pounds in and around your thigh, read on.

1. Always have a water bottle with you

The less water you drink, the more your body holds onto it, which may seem counterintuitive. Water flushes out excess salt and fluids that your body doesn't require, reducing bloating.

It also aids in appetite suppression, as dehydration mimics hunger. Drink two to three litres per day, with more if you exercise or it's hot outside.

2. Avoid alcoholic beverages

A few drinks can add a lot of calories to your daily intake without you even realizing it. According to the US National Library of Medicine, a light beer or a mixed drink can easily add up to at least 100 to 110 calories per beverage. Limiting how much and how often you drink alcohol can help you achieve your weight loss goals.

3. Have a cup of coffee first thing in the morning

Coffee has a mild diuretic effect and may help you lose weight by stimulating your metabolism, fat-burning ability, and workouts. There is such a thing as too much coffee, though. Not more than two cups per day is recommended.

4. Incorporate some cardio into your daily routine

Aerobic exercise is another way to flush out excess salt and fluids. Furthermore, any activity that raises your heart rate is a great way to burn calories and body fat, especially on your hips and thighs. The greater your calorie burn, the larger the calorie deficit you can create, and the more likely you are to lose weight and lose fat throughout your body.

Keep in mind that you must stay hydrated. If you're at the gym for more than an hour, drink 16 to 20 ounces more water per hour of intense exercise and eat extra electrolyte-rich foods.

Squat Exercises for Thigh Fat Loss

To help you incorporate squats into your workout, we've put together a list of squat exercises.

1. Sumo Squats

Step 1: Stand tall on the floor, feet slightly wider than hip-width apart. Ascertain that your toes are pointing outward rather than inward.

Step 2: Bend your knees slightly and push your hips back, keeping your chest and shoulders raised.

Step 3: Continually lower your hips until your thighs are parallel to the ground. Bring your hands together in front of your chest as you squat.

Step 4: Return to your original position by lifting your hips back up. Complete two sets of 15 reps each.

2. Jump Squats

Jump squats are a great way to slim down your thighs.

Step 1: Stand strong on the floor with your spine erected and your feet hip-width apart.

Step 2: Lie down in a squat position. Lean forward and bend your knees until your thighs are parallel to the floor, pushing your butt back.

Step 3: Lift your body up by pressing your feet against the floor. Step 4: Return to the squat position with your knees bent at 45 degrees. Complete two sets of 15 reps each.

3. Goblet squats 

Step 1: Stand tall on the floor, feet slightly wider than hip-width apart. Check to see if your toes are pointing out.

Step 2: Now hold a dumbbell vertically in front of your chest with both hands wrapped around the top end of the weight. It's best if your elbows are pointing down.

Step 3: Lower your hips while keeping your chest up by pushing through your heels and slightly bending your knees. Hold this position for a total of three seconds.

Step 4: Return to your original position by lifting your hips back up. Perform two sets of ten reps each.

4. Overhead squats

They are a great way to lose thigh fat.

Step 1: Stand tall on the floor, feet slightly wider than hips-width apart and toes pointing out.

Step 2: Hold a ball directly above your head with both hands.

Step 3: Lower your hips and bend your knees until your thighs are parallel to the ground. Hold this position for a total of three seconds.

Step 4: Return to the starting position by pushing through your heels and contracting your buttocks. Do two sets of ten reps each.

5. Squats in the air

Step 1: Stand tall on the floor, feet hip-width apart and toes pointing out. Alongside your hips, your arms should be relaxed.

Step 2: Bend your knees and sink as if you were going to sit in a chair, engaging your core muscles and pressing your body weight on your heels.

Step 3: Your hips should be lower than your knees as you descend. Extend your arms forward, palms facing down, as you lower yourself to a squat.

Step 4: Return to the original position by tightening your buttocks and slowly straightening your legs. Perform two sets of ten reps each.

6. Squats in a plie

Step 1: Stand tall on the floor, feet shoulder-width apart and toes pointing out. Place your hands on the outsides of your hips on both sides.

Step 2: Lower your hips to the point where your thighs are parallel to the ground. Hold this pose for 3 seconds while keeping your torso stretched.

Step 3: Return to your original position by pressing your heels against the floor.

Step 4: Do two sets of 20 reps each.

7. Squats on the wall

Step 1: Lean against a wall with your head and back.

Step 2: Keep your feet shoulder-width apart and away from the wall. Extend your arms down the wall, palms facing the wall.

Step 3: In a squat, lower your hips until your thighs are parallel to the floor. Hold this position for a total of 5 seconds.

Step 4: Return to your original position by lifting your hips back up. Perform two sets of ten reps each.