Do you find yourself struggling with stubborn fat around your thighs and the periphery of your body? If so, you’re not alone.

Many people, especially women, tend to accumulate fat in these areas, making it challenging to achieve the desired toned and sculpted look. Fortunately, there are specific exercises that can help you target and tone your thighs while also reducing periphery fat. In this article, we will discuss the best exercises to help you achieve your goals.

Squats

Squats are one of the most effective exercises for targeting your thighs and periphery. This compound movement targets multiple muscle groups simultaneously, including your quadriceps, hamstrings, and glutes.

To perform a squat, stand with your feet shoulder-width apart and lower your hips down as if sitting back into a chair. Keep your knees aligned with your toes and your chest lifted. Aim to go as low as you can while maintaining proper form and then push through your heels to return to the starting position.

Lunges

Lunges are another excellent exercise for targeting your thighs and periphery. They primarily work your quadriceps, hamstrings, and glutes. To perform a lunge, start by standing with your feet hip-width apart.

Take a large step forward with your right foot and lower your body down until your right thigh is parallel to the ground. Your left knee should be hovering just above the floor. Push through your right heel to return to the starting position, then repeat on the other side.

Step-Ups

Step-ups are a fantastic exercise that targets your thighs and periphery while also engaging your glutes. To perform a step-up, find a stable platform or step.

Step your right foot onto the platform, pressing through your heel, and engage your thigh muscles to lift your body up until your right leg is straight. Step the left foot up to meet your right foot, then step back down with your right foot followed by your left foot. Repeat on the other side.

Side Lunges

Side lunges specifically target the inner and outer thighs, helping you reduce fat in these regions. To perform a side lunge, stand with your feet shoulder-width apart. Take a wide step to your right side, shifting your body weight to your right foot.

Bend your right knee, keeping your left leg straight. Push through your right heel to return to the starting position, then repeat on the other side.

Glute Bridge

The glute bridge is an efficient exercise that targets your glutes, hamstrings, and thighs. To perform a glute bridge, lie on your back with your knees bent and your feet hip-width apart.

Lift your hips off the ground, making sure to squeeze your glutes at the top. Lower your hips back down without touching the ground, and then repeat. To increase the intensity, you can place a resistance band around your thighs or place your feet on an elevated surface.

Sumo Squats

Sumo squats are a variation of the traditional squat that places more emphasis on your inner thighs. To perform a sumo squat, stand with your feet wider than shoulder-width apart, toes pointed slightly outward.

Lower your hips down by bending your knees, making sure your knees track in line with your toes. Push through your heels to return to the starting position. You can use a dumbbell or kettlebell held in front of your body to increase resistance.

Skater Lunges

Skater lunges target your thighs and periphery by incorporating lateral movements. To perform skater lunges, start by standing with your feet hip-width apart. Take a large step diagonally to your right, crossing your left foot behind your right foot.

Bend your right knee, keeping your left leg straight. Push off your right foot and quickly step diagonally to your left, crossing your right foot behind your left foot. Repeat this back-and-forth movement.

Inner Thigh Lifts

Inner thigh lifts directly target your inner thigh muscles. To perform inner thigh lifts, lie on your right side with your right leg extended. Bend your left leg and rest your foot in front of your right thigh.

Lift your right leg towards the ceiling, keeping it straight and engaging your inner thigh muscles. Lower your leg back down and repeat. Switch sides to target both legs equally.

Outer Thigh Leg Lifts

Outer thigh leg lifts focus on strengthening and toning your outer thighs. To perform outer thigh leg lifts, lie on your right side with your right leg extended. Bend your left leg and place your foot in front of your right thigh.

Lift your right leg towards the ceiling, but this time bring it slightly forward, engaging your outer thigh muscles. Lower your leg back down and repeat. Switch sides to target both legs evenly.

Plie Squats

Plie squats are fantastic for targeting your inner thighs. To perform a plie squat, stand with your feet wider than shoulder-width apart, toes pointed outward. Lower your hips down, making sure your knees track in line with your toes.

Push through your heels to return to the starting position. You can use a dumbbell or kettlebell held in front of your body to add resistance for increased intensity.

Conclusion

Targeting thick thighs and periphery fat is possible with the right exercises and consistent effort.

Incorporate a combination of squats, lunges, step-ups, side lunges, glute bridges, sumo squats, skater lunges, inner thigh lifts, outer thigh leg lifts, and plie squats into your workout routine to see significant results. Remember to maintain proper form throughout each exercise and gradually increase resistance as your strength improves. With dedication and perseverance, you will be on your way to achieving toned and sculpted thighs and reducing periphery fat.