Squats shrink your thighs down

Lose weight on the thighs: this is how you get slim legs

In advance in the video: The most effective workout for slim legs

Video by Julia Windhövel

Sports fans can look forward to it: legs become slim mainly through sufficient exercise and strength training. If you want to lose weight on your thighs, you should of course also focus on the nutrition be careful, diet is not absolutely necessary, because exercise can make a huge difference.

It is true that it is always said that one cannot specifically lose weight on one part of the body, but with the right training, one can at least influence the body areas. It is not for nothing that it is said that you can reshape your body with strength training. To lose excess fat, you should regularly do endurance sports three days a week. It is best to do sports that provide a few muscles in the legs at the same time. For example jogging or walking. Steppers or cross trainers are also good if you want your legs to become slimmer and you want to lose weight on your thighs.

Reading tip:Concealing thick thighs: This is how your legs look slimmer

Long-term and healthy weight loss works with a nutrition plan: Create your individual nutrition plan here

Against the nasty saddlebags on the inside of the thighs and the annoying cellulite on the back, only targeted leg exercises help. It is best to do the special thigh exercises four days a week - always with a day's break in between. You only need about 15 minutes, a little space in the living room - and nothing else. We recommend an online fitness program like Gymondo * for anyone who needs a little more motivation. The coach guides you and literally gets you going.

Here is a top-rated workout DVD with anti-cellulite exercises on Amazon *

After training, you should massage your thighs. This indirectly helps you lose weight, because you stimulate the blood circulation and ensure that the metabolism gets going. Massages should also be good in the fight against cellulite.

There is a firming skin oil for massaging here at Amazon *

Lose weight on the thighs Exercise 1: The scale

Balance exercises look harmless, but they can be tough if you think of elements from ballet, yoga or Pilates. This makes them perfect for getting your thighs into shape.

Read also: The best exercises for a flat stomach - no sit-ups at all!

That's how it's done:
Stand up straight, tense your stomach tightly. Now shift your weight to your left leg. Detach your right leg straight from the floor and bend your upper body forward with your arms straight. Try to raise your right leg to waist height. The left leg should be slightly bent.

Hold the position for 15 seconds. Then switch to the other leg.

3 x 15 seconds per leg

Lose Weight on the Thighs Exercise 2: Squats

Squats are great for your thighs and buttocks. They are very strenuous and cause a lot of sore muscles, especially after the first few times. But one that is worth it, because they make great legs.

That's how it's done:
Stand upright with your legs slightly more than hip-width apart. The tips of the feet point forward, the stomach is tightly tensed. Now bend your knees, lift your arms forward and come down nice and low. Make sure that you push your buttocks backwards as you move - as if you were sitting on a chair.

3 x 15 repetitions

Variant: The thigh exercise becomes even more effective if you take a weight in the form of a kettlebell in your hands. For beginners, a weight of 4 kilos is ideal. If you have already built up a little more muscle, you can also use a kettlebell weighing 10 kilos.

There are kettlebells in different weights on Amazon *

Goodbye cellulite! Coach Simon shows you a great workout for legs and buttocks

Video by Aischa Butt

Thigh Weight Loss Exercise 3: Thigh Pushers

In these exercises, adduction is trained in the lateral position, which means that the muscles on the inside of the thighs are used. The muscle building here shapes and tones the legs.

That's how it's done:
Lie on your right side. The head is supported by the right arm, the left hand can be placed in front of the upper body. The legs are straight, the body is in a line. Now place your left foot in front of your right knee. Tense your stomach and slowly lift your right leg a few centimeters off the floor.

3 x 15 repetitions per side

Lose Weight on the Thighs Exercise 4: Lunges

Lunges, like squats, are a very effective exercise for the legs.

That's how it's done:
Stand up straight with your legs open about hip-width apart. The stomach is tightly tense. Now take a big step forward with your left leg. Make sure that the knee does not protrude beyond the tip of the foot. Now bend your right leg down with small movements. 15 repetitions, then switch legs.

3 x 15 repetitions per leg

Variant: If you have a lot of space, you can also walk the lunges. In other words, you do a lunge step with your left leg, then with your right leg, moving further and further forward.

Lose weight on the thighs Exercise 5: Leg lift

With this exercise you train the back of the thighs and do something for the bottom at the same time.

That's how it's done:
Get into the four-legged position. The straight arms are under the shoulders, the knees under the hips. The legs are slightly open. Now release the right leg and bend the knee 90 degrees. The sole of the foot points upwards. Raise the leg to hip height and slowly but forcefully push it up a few inches.

3 x 20 repetitions per side

Lose weight on the thighs Exercise 6: Lateral lift

Lying on your side, you can train the inner and outer sides of your thighs perfectly. This exercise is great for the outside.

Read also: 6 buttocks exercises for a firm bum

That's how it's done:
Lie on your right side. The upper body is supported by the raised right forearm. You can support your left hand in front of your stomach. The legs are straight, the body is in a line. Tense your stomach tightly and lift your left leg straight up. Raise and lower the leg slowly but with force.

3 x 20 repetitions per side

Variant: If you like, you can make small circular movements at the highest point with your raised leg.

Important note at the end: An active lifestyle with a balanced diet and plenty of exercise is still the best way to stay fit and to achieve or maintain a healthy weight.

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