July 17

How to Get Rid of Thigh Fat, Reduce Fat on Butt Without Some Exercise

A lot of women are interested in how to get rid of thigh fat or reduce fat on thigh and butt even without exercise while how to get bigger butt naturally is the dream of so many others.

Its quite frustrating especially when you try to eat right, become more active, yet your legs aren’t fitting into your jeans

We all carry body fat a little differently, some are athletic built, some are pear shaped, while some are wide and large at the upper body.

Irrespective of how you carry your fat, you may wonder how to lose butt fat or how to reduce thigh fat. Since the internet is filled with with lots of misinformation, this article is set to give you the step by step method to lose fat on thigh and butt naturally.

How to Lose Thigh Fat

Some people believe in spot reduction which simply means you can engage in couple of inner thigh exercise alone and expect the miracle of slim thigh to occur

Sorry to burst your bubble, spot reduction doesn’t work.

You actually need an overall weight loss, lifestyle and dietary changes, then finally tone up the thigh muscles through targeted exercise.

Before we start discussing how to reduce thigh fat, first you must understand the factors that influence your big thighs.

Causes of Big Thighs

thick thighs with fat


Since puberty, women’s hormones direct fat to be stored or deposited around the buttocks, inner/outer thighs, and around the pelvis. Majorly to reserve energy and help prepare the body for pregnancy and breastfeeding.

Women tend to gain body fat in specific places such as from the waist to the knee irrespective of your body type.

While in men, inadequate testosterone levels direct muscle cells to differentiate into fat.

Lack of Activity (inactivity)

Because of the fear of bulky thighs and calves, a lot of women refuse to strength train their legs. As a result of this inactivity and poor eating habits, this kind of women will start accumulating fat which will further affect the strength and function of the muscle.

Another factor that causes lack of activity is sitting too much especially at work place. This singular act may increase fat level in the lower part of the body.

Studies show that when we sit for long period of time, hundreds of bad genes are turned on, including ones that stimulate muscle atrophy.

While standing isn’t actually an exercise, it can definitely make a lot of difference. You may stand to talk on the phone or to fill a form. Just make sure you are using those legs.

Body Shape

The shape of your body will significantly affect the size of your thigh. A pear shaped woman is the worst sufferer as she will have a big butt and thick thighs. A cone shaped woman on the other hand has slim thighs and legs compared to the rest of her body.

Hip dips or violin hips as some people call them it is a dip or an inward curve that starts just below the hip bone and extends till the upper thigh.

In order to make most of the body shape you are born with (especially if you are pear shaped), you need to work harder and make certain exercises an integral part of your life.


One of the reasons why you have a large thigh is because you have a lot of fat in that area. There are two levels of fat in the legs, a superficial layer of fat and a deeper one.

The superficial fat is the fat layer that bulges out between the tissues that connect the skin to underlying muscle which is often referred to as cellulite. Its often the first layer to shrink when we exercise.

The best thigh exercises for you are not only those that firm and tone but strip fat from thighs, to make big thighs smaller

Poor Blood Circulation.

Experts believe that poor blood circulation can cause swelling of the connective tissues. When this swelling occurs, it stretches the connective tissue apart, allowing the fat to bulge through.

How to Get Rid of Fat Thighs with Food

There are no special foods that magically burn fat from the inner thighs.

However, eating the right foods alongside making certain lifestyle changes such as getting good sleep, getting hydrated, proper stress management, avoiding exposure to hormone disruptors in the environment, and the right exercise will help in enhancing metabolic hormones to get rid of thigh fats.

Below are the right food tips that will help reduce fat on thighs.

  • Every morning, mix warm water with freshly squeezed lemon and lime. This mixture aids the liver in toxin elimination.  When the liver is in a proper working condition, it can metabolize and excrete excess hormones to allow for better hormonal balance.
    Another method is to put a slice of lemon in your water bottle and drink all day
  • In addition to the daily eating of green vegetable (especially cruciferous vegetables such as brussel sprouts, cabbage, and cauliflower) and salad intake. Drinking concentrated greens every morning that contains super green vegetables such as broccoli, spinach, kale, watercress. parsley etc helps with fat loss by alkalizing the body.
    These green leaves further aids the liver in detoxification of toxins and excess hormones. Hence, burning off stubborn thigh fat.
  • Typical carbs such as sugar, cereals,  wheat (bread, pasta, biscuits, pastry), crisps, chocolate and confectioneries, alcohol, juices should be replaced with more lean sources of protein such as organic chicken, grass-fed beef and plenty of fibrous vegetables

How to Lose Thigh Fat Without Certain Exercise

When trying to lose thigh fat, there are certain exercise to be avoided as they tend to increase the fat thigh.

They include;

Squats, lunges, leg curls, stairmaster/stepmachine, leg extensions and calf raises, stiff-legged deadlifts (especially those done with heavy weights)

On the other hand, the following are exercise specifically targeting the thigh and will reduce thigh fat as a result.. They should be practiced.

Seated Pillow Squeeze

This involves sitting on a sturdy chair while your feet rest on the floor with your legs perpendicular to the floor and your knees bent at an angle of 90-degree.

Put a pillow in between your thighs and try to squeeze out the stuffing out of the pillow. Breathe out as you squeeze the pillow between your thighs. Hold for about a  minute as you breathe normally before releasing.

Seated Pillow Squeeze thigh fat
credit: pinterest

Seated Hand Push

While sitting on a sturdy chair, Rest your feet on the floor with your legs perpendicular to the floor and your knees bent at an angle of 90-degree.

Your palms should be positioned on the outsides of your knees. While your palms and arms (check out how to lose arm fat) are in one position, push your knees outward against your palms just as if you are pushing your palms away. At the same time, use your hands to press the knees inwards, preventing your thighs from pushing them outward.

Continue this procedure for few minutes while breathing normally.

Other thigh targeting exercise include;

  • Pile Squat
  • Skaters
  • Low intensity exercise such as leisure walking and yoga.

Furthermore the following exercise tips will improve general weight loss which will in turn reduce thigh fat.

Increase Cardio to Slim thighs.

While cardio exercises are generally great for burning fat, many forms of cardiovascular exercise also focus on toning the legs simultaneously. They include skipping, running, cycling etc. About 3 Hours of heart pumping activities is recommended on weekly basis.

High Intensity Interval Training (HIIT) which helps burn fat fast should also be incorporated in your workouts.

Incorporate Inclines to Get Rid of Thigh Fat fast

Experts believes that adding up incline with our cardio could help target the inner thigh and glutes. As such if you walk or run, find hills to climb. If you do treadmill, increase the incline of your treadmill platform.

While you are focused on reducing thigh fat, you should understand that it takes time to get there. Therefore, patience and perseverance are key virtues that you will need.

About the author 

Ife Oluwatuyi

Ife is a Public Health Analyst and a blogger that gives educative information on how to maximize and maintain healthy life styles

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