Natural Remedies and Exercises to Lose Thigh Fat

how to lose thigh fat

Do you have fat thighs, fat legs, or hip fat?  Are you finally ready to lose weight in the thighs?  Fortunately, there are plenty of natural remedies and exercises that can help you slim down your hips and thighs.

We’ll show you how to reduce thigh fat with simple ingredients found around your home and explain how to lose weight in your thighs with a workout routine that targets your legs.  

Getting to the Root Cause of Thigh Fat

If you’re wondering how to lose thigh fat, you’ll have to start by making lifestyle changes that target losing fat in the rest of your body as well.  The best way to start losing weight is by alerting your diet habits.  You don’t have to start eating less, but you need to make healthier choices when preparing your meals.

Stay away from fast food restaurants and any processed foods with added preservatives.  Cut sugar from your diet as well.  Drink water, black coffee, or tea instead of soda, soft drinks, sports drinks, and other beverages with a high sugar content.  

Eat meals at home as often as possible, rather than dining out in restaurants.  Prepare your cuisine in the oven, steamed, or grilled, as opposed to frying on the stove or deep fryer.  Try to consume lots of green leafy vegetables and eat meat and fish with lots of protein.  Limit yourself to three meals per day and avoid snacking on junk food, especially at night after dinner.  

In addition to changing your eating habits, you’ll also need to start performing exercises that tone your thighs and reduce thighs fat.  We’ll outline these movements shortly to show you how to get rid of thigh fat using this method.  

Keep in Mind…

When it comes to losing fat in any part of your body, there is one thing that you have to keep in mind. This is that you cannot spot reduce fat from a specific location in your body.

For example, if you are struggling with belly fat, you simply cannot target this area by eating right and exercising right. When you lose fat, you lose it gradually in every aspect of your body. However, there are things that you can do to focus on one specific area of your body. In our article, we are going to not only go over some homeopathic remedies you can use right on your thighs, but we will look at some exercises that will be targeting your thighs specifically.

While these exercises will target your thighs, you can also find that if you stay consistent with them, other areas of your body like your core and your upper arms will benefit as well.

Natural Remedies to Lose Thigh Fat

Here are the six best natural home remedies that will show you how to lose leg fat.  Most of these are probably in your kitchen already.  If not, you can pick them up at your local grocery store with ease.  We’ll give you thorough instructions on how to use each home remedy and how to lose weight on your thigh.  

Apple Cider Vinegar

The appearance of cellulite is often a side effect of excess fat on your thighs.  Mix apple cider vinegar with water, and add a few drops of honey to the mixture.  Using your hands, gently rub the solution all over your thighs and legs, especially in the areas heavily affected by cellulite.  

Wrap your legs in plastic and leave it on for about an hour.  Remove the plastic and use a warm towel to wash your legs.  Alternatively, you can drink two tablespoons of apple cider vinegar mixed with honey twice daily.  Consuming apple cider vinegar has health benefits that reduce fat.  

Coconut Oil

You can also learn how to lose fat on the thigh from coconut oil.  The fatty acids in coconut oil absorb into your skin, which helps change your fat cells to increase energy levels.  

Rub your thighs and hips with coconut oil for ten minutes twice daily.  You can also use coconut in your cooking to get the same benefits.  

Coffee Grinds

Mix coffee grounds with sugar and coconut.  Stir the ingredients thoroughly until they form a thick paste.  Massage the paste into your thighs using firm pressure.  Let the ingredients stay on your legs for about 10 to 15 minutes.  Finally, rinse your skin with warm water.  You can repeat this process two or three times per week to reduce the appearance of cellulite on your thighs.  

Sea Salt

Sea salt is commonly found in cosmetic products.  It tightens your skin, which gives the appearance of a slim and thin shape of your body.  Whenever you cook at home, use sea salt instead of regular salt with all of your recipes.  

Also, you can prepare a warm bath for yourself and add sea salt to the water.  Stay submerged in the bath for at least 10 or 15 minutes to get the full benefits of the detox water.  Try doing this two or three times per week to maximize the results.

Because salt helps to dry out and tighten your skin as well as pull out the moisture that you may want to get rid of, you will want to replenish it by staying hydrated. When you stay hydrated, you allow your body to operate at peak performance so that everything works properly.

Stay Well Hydrated

Drink water as often as you can to stay properly hydrated.  Drinking water instead of soda and other sugary drinks will help you lose weight.  Water also appeases your appetite.  If you drink water throughout the day, you’ll feel full and resist the urge to snack on unhealthy foods like chips or cookies.  

If you are not a big fan of drinking water because of the taste, then there are some things that you can do to overcome this. One of the best things to do is to invest in is a  water bottle infuser. This allows you to add fruits and veggies to your water so that the flavor can get infused in your water. When you take a sip, the infused water will have a more refreshing and vibrant taste to it. You can mix and match different fruits and veggies together to get some great tasting flavors.

Water is also a natural cleanser.  Drinking water will help keep your skin vibrant and healthy, which reduces the appearance of cellulite on your legs and thighs.  In addition to burning fat, water also helps you build muscle, which is crucial when you start working out to tone your legs.  

Cayenne Pepper

Did you know that cayenne pepper burns fat?  Do you want to know how to lose hip fat with this spice?  Add two teaspoons of cayenne pepper to a glass with freshly squeezed lemon juice, ginger, and warm water.  Mix these ingredients well to create a detox drink.  

You can drink the detox concoction once or twice every day for a month or two.  Cayenne pepper boosts your metabolism and increases the circulation of your blood.  It also replaces bad skin cells with new healthy cells.  

Other Ways to Reduce Thigh Fat

In addition to these natural home remedies, there are other ways you can help minimize thigh fat.  We’ll outline some of the best ways for you to get started.  

Do More Cardio

When was the last time you did cardiovascular exercises?  If you’re not used to getting your heart rate up, just start slow.  Walk around the block until you feel more comfortable jogging or running.  So, maybe you don’t like going outside; no problem.  You can walk or job on a treadmill instead.  

If walking, jogging or running causes too much pain on your joints, you can try other alternatives as well.  Go for a bike ride or use a stationary bike to get your heart rate up.  If you are adventurous, put on a pair of rollerblades.  Rollerblading tones your leg muscles, increases cardio strength, and is low-impact on your knees and joints.  

Snack Often

You can learn how to lose thigh fat by snacking.  If you snack throughout the day, you’ll reduce your chances of getting too hungry, which can cause you to overeat during meals.  Keep your snacks healthy and small and have one every few hours.  

The ideal snack should be less than 150 calories and have high protein and fiber content.  Try eating a handful of almonds or other low-sodium nuts as a snack in between your meals throughout the day.  

Increase the Incline on Your Workouts

If you are used to training on a treadmill in your home or at the gym, then that’s great; you already have a head start.  However, walking on a treadmill without any incline won’t slim your thighs as much as a steep incline would.  Increasing the incline is more difficult, which creates lean muscle mass in your legs and tones your hamstrings, glutes, and thighs.  

Start off on flat ground for about five or ten minutes.  Then, slowly increase the incline to three percent and increase the speed as well.  Continue increasing the incline by one percent every five minutes until you reach 10 percent.

Strength Training

The best way to build muscle is by strength training.  Often, people are afraid of strength training because they fear that muscles will increase the size of their legs.  However, this is not true.  Building muscle in your legs will burn fat and tone your legs, which will make them appear slimmer.

Some great options for strength training include squats, leg press, jump squats, calf raises, leg curls, and interval sprints.  We’ll cover some of these exercises in detail, along with other options to build muscle below, so you can learn how to lose thigh fat.

Eat Lean

Lean foods help you burn fat and build muscle.  The best choices are lean sources of protein.  Include foods like skinless white meat chicken, and low-fat yogurt, cheese, and skim milk.  Fat burning foods increase your metabolism, which cuts excess fat and makes you appear slimmer while losing weight.  Eat foods like with nuts, avocados, and olive oil.

Avoid foods with sugar, saturated fat, and dessert.  These choices do not have any health benefits and will end up building more fat as opposed to burning it.  Foods with high fat content can lead to other long-term health complications in addition to weight gain.  

Exercise Your Thighs

There are several different exercises to help slim your thighs and tone your muscles.  We’ll cover some of the best options below by teaching you how to perform each movement.  If you follow these instructions, you’ll burn fat and get slim legs in no time.  


Stand straight with your feet shoulder-width apart, and toes slightly pointed outward.  Sink your hips and bend your legs until they form a 90-degree angle with your back straight and head neutral.

If you’re a beginner, you can perform squats using just your body weight.  As you build strength and get more comfortable, you can hold dumbbells while you squat or use a bar across your shoulder blades.  To tone your legs, use lightweight and high repetitions. Do three to five sets with 10 to 15 repetitions in each set.  


To perform a walking lunge, start with your feet just inside shoulder width apart.  Take a step forward with your right foot and sink your hips and left knee towards the ground.  Your step should be far enough forward that your right knee never crosses your right toes as you sink toward the ground.  Never let your back knee touch the ground.

Continue walking this way by alternating legs for about 20 steps.  Repeat this three to five times.  

Reverse Lunge

You can do reverse lunges with just your body weight, or hold dumbbells by your sides.  Start in the same position you would do a regular lunge, with your back straight, shoulders back, and head neutral.  Take a step back with your right leg, lowering your knee to the ground.  Don’t let your left knee cross your toes.

Then step forward with your right leg, and repeat the movement with your left leg.  Do three sets of 15 repetitions with each leg.  

Side Leg Raise

Lay flat on your back with your head down and shoulders pulled back.  Place your hands alongside your torso with your arms flat on the ground.  Lift your left leg towards the ceiling, creating a 90-degree angle with your torso.  Repeat this 20 times before switching to your right leg.  Do five sets on each leg before moving to another exercise.


Lay on your side with your knees together.  Your calf and hamstrings should form roughly a 45-degree angle.  Slowly raise your top knee, while keeping your feet together and bottom leg planted to the ground.  Do 12 to 15 repetitions before switching to the opposite side.  Do at least three sets of the clamshell motion on each leg to strengthen your hips. 

Hip Raise

Start on your back with your knees bent, and feet placed at the edge of your fingertips when you extend your arms flat on the ground.  Slowly raise your hips and pelvis towards the ceiling, and then lower yourself back to the ground.  Keep your head on the ground to avoid straining your neck.  Do three sets of 20 repetitions of hip raises.  

Side Plank

Begin on your side with your forearm on the ground and elbow forming a 90-degree angle.  Straighten your body and use your feet and forearm to support your body.  Breathe regularly and put your top arm straight up in the air, so it’s perpendicular to the ground.  Hold the position for 30 to 60 seconds before switching to the opposite side.  

Chair Exercise

Start seated on the edge of your chair with your arms holding the edge of your seat by your sides.  Keep both feet planted on the ground with your back straight and head neutral.  Extend one leg forward to full extension without rounding your back, and then lower it back to the ground.  Repeat this with the opposite leg as well.  Do three sets of ten reps for each leg.  

Criss-Cross Power Jacks

Stand straight and jump while kicking your legs to the side as if you were doing a jumping jack.  As soon as your feet hit the ground, jump again, and bring your legs towards the center while crossing your right heel in front of your left toe.  Cross your arms in front of your chest while you perform each jump.  Do 50 – 100 of these movements.  

Frog Bend

Lay flat on your back with your arms by your sides and both legs straight up in the air.  Slowly bend your legs while keeping your feet together and point your knees outward as your feet come towards the ground.  Do two sets of 20 repetitions of frog bends to engage your core and slim your inner thighs.  

Forward Lunge to Single Leg Deadlift

Step forward performing a regular lunge that we explained earlier.  Instead of stepping forward with the opposite leg, pull your front foot back towards the starting position, and then kick it backwards so it’s almost parallel to the ground.  As you kick your leg back, reach towards the ground with both hands, keeping your plant leg straight for 12 reps with each leg.  

Inner Thigh Circles

Lay on your side with your legs on top of each other.  Bend your top leg, and plant your foot on the ground in front of your down knee.  Next, lift your back leg off the ground slightly and move your foot in a short circular motion.  Continue making circles for 30 seconds until you switch to the opposite side.  

Inner Thigh Inside Piques

Start on your hands and knees with your hands below your shoulders and knees below your hips.  Raise one knee to the side, maintaining a 90-degree angle with your calf and hamstring.  Extend your leg as high as possible to the side, squeezing your glutes and keeping a tight core.  Bring your knee back to the ground and repeat the motion ten times for three sets with each leg.  

Other Tips to Reduce Thigh Fat

There are additional ways for you to learn how to lose thigh fat.  Thigh fat, like other fat develops from being sedentary.  If your job requires you to sit at a desk for eight hours a day, you can take some steps to avoid sitting too often.  Instead of taking a coffee break, stand up and walk around your office when you have five minutes.  If possible, get up and stretch at your desk every hour.  Do anything to promote movement.

If these home remedies and exercises aren’t working out for you, consider consulting with your doctor.  Excess fat in your legs could be the result of another underlying health issue.  You can also consult with a dietitian for meal plan options, or schedule sessions with a personal trainer to keep you motivated with a routine in the gym.