How do you lose fat off your thighs? Most people have parts of their body they’d most like to trim down, and thighs are a common one for women (especially in summer, because… chafing.)
Because we know it’s (sadly) not possible to self-select an area for fat to shed with a healthy diet and exercise, the main thing we can do to target certain parts of the body is muscle-toning exercises. Thigh muscles are some of the strongest in the body, however, so you might be wondering how to go about slimming down the fat on your thighs without bulking up the muscle too much. We asked celebrity PT and founder of The Dan Roberts Group, Dan Roberts, to share his expert opinion:
“Any general weight loss plan will help legs lose fat,” Dan told Cosmopolitan.com/uk, adding that “with such an emphasis on the ‘gym body’ look nowadays, many women come to me as they don’t want the look that is prevalent on Instagram and amongst the gym instructor nowadays.”
If you’re not keen on getting legs that are too muscular, listen up:
“The key offender in the squat pattern,” explained Dan. “Squats are good, I do them myself, but for most women who are already functionally quad dominant with weak firing glutes, tight hip flexors and tilted pelvises (which 75% of our new female clients have – regardless of age or profession), squats will just exacerbate the issues and bulk up legs more.”
So what to do instead? “One-legged hip thrusts are a great place to start,” advised Dan.
“The trick is to still use big compound (multi-joint) movements which we all know are fat burning, but pick ones that don’t work the quads,” the PT suggested. Enter: one-legged hip thrusts.
The move, which Dan includes as part of his online body sculpting and mindful fitness plan for women, Methodology X, is a fairly simple one. It involves lying with your back flat on the floor and your legs bent up on a bench. From there, you raise one leg up straight in the air, while the other remains at a 90-degree angle.
Squeeze your glutes and your core as you move your leg back down to your starting position, and then swap to the other leg.
Doing this exercise one leg at a time, Dan explains, will make the exercise ‘unilateral’ and will “reduce stress on the back and even out the body.”
As well as the hip thrusts, Dan recommends doing upper body strength training – “such as close grip lat pull down, one-armed rows and bench presses” – to help burn fat everywhere without touching your lower body.
“I also recommend that all my clients try and walk 20,000 steps a day. Exercise and activity are both needed to lose fat we don’t need,” Dan said.
Right, looks like I’ll be walking to work from now on, then.