Are you fed up with belly flabs and stubborn thigh fat? Frustrated with the lack of results? Well, losing fat around the belly and thighs has become a common fitness goal. Belly fat can cause various health problems, including diabetes, heart disease, stroke, and even cancer. The best way to lose thigh and belly fat is through diet and exercise, but your friends and family will tell you to go to the gym and lose weight. However, there are some at-home exercises you can add to your routine!
Targeting thigh and belly fat with at-home training can efficiently acquire a leaner, more toned body without joining a gym. Building muscle and increasing metabolism can be achieved by including targeted workouts that target these areas, such as bodyweight squats, lunges, and core-focused routines. These at-home workouts are an excellent match for any schedule and offer an easy and affordable way to reach your fitness objectives.
Read along to learn about 8 exercises for losing belly fat and thighs at home, how to lose belly and thigh fat in 1 month and other ways to reduce belly fat and thighs at home.
Table Of Contents
1. 8 Exercises For Losing Belly And Thigh Fat At Home
2. How To Reduce Belly And Thighs Fat At Home? 7 Lifestyle Changes
3. How To Lose Belly And Thigh Fat In 1 Month?
4. Expert’s Advice
5. The Final Say
6. FAQs
7. References
8 Exercises For Losing Belly And Thighs Fat At Home
Let’s have some insights about exercises to reduce belly fat and thighs at home first:
- Exercises To Burn Thigh Fat
The American Council on Exercise says a fat-burning HIIT workout builds thigh muscles and can help you lose thigh fat. Move quickly from one exercise to another, limiting the rest between them. Beginners can rest for one minute between exercises and work up to resting for just 10 or 15 seconds.
Do thigh exercises that work all your major muscles? Yes, indeed. The quadriceps, hamstrings and calves are the main muscles of the legs. Train your legs three days a week on alternating cardio days. If you don't follow a clean and nutritious diet, you will not experience upper limb fat loss with thigh fat-burning exercises or muscle gain. The key here is to get your heart rate up and sweat.
- Exercise To Burn Belly Fat
Perform belly exercises for the entire abdominal area, including the lower abdomen, obliques, and upper abdomen. The obliques are on the sides of the stomach. In addition to doing cardio or HIIT for 30 minutes a day, add ab exercises to strengthen your midsection. Remember, it's hard to lose belly fat through exercise alone. Nutrition is just as important as training.
This abs workout requires no fancy equipment (just a mat!), making it the perfect at-home program to help you reach your goals. Aim for 15 to 20 repetitions, do three or four sets, and work out three days a week. Do abdominal exercises immediately after leg exercises
Here is a list of 8 exercises for losing belly fat and thighs at home:
Exercises | Instructions |
| Glute Bridge |
|
| Jump Squat |
|
| Split Squat With Rear Leg Raised |
|
| Jump Rope |
|
| Plank With Reach And Pull |
|
| Side Plank With Star Crunch |
|
| Dolphin Plank |
|
| Rolling Like A Ball |
|
Also Read: 8 Most-Effective Exercises To Lose Belly Fat And Practical Tips To Reduce Your Waist Size!
How To Reduce Belly And Thighs Fat At Home? 7 Lifestyle Changes
Here are some tips that you can follow to reduce belly fat and thighs at home:
1. Clean Up Your Diet
Cleaning up your diet is essential for losing belly fat. NIN ( National Institute of Nutrition) suggests cutting out processed foods and focusing on eating clean for the next few days. Add lean proteins from fish, tofu, chicken breast, and lentils. Choose fibre-rich fruits, vegetables, whole grains, and healthy fats like avocados, nuts, and olive oil.
2. Practice Portion Control
If you want to cut calories in a simple way, exercising portion control can help you achieve this. Start by using smaller plates so you end up eating fewer calories. Remember to pay attention to the nutritional value of your meals and aim for balanced portions of protein, carbohydrates and fats.
3. Increase Your Fibre Intake
Eating enough fibre can help you lose belly and thigh fat. Fibre-rich foods will keep you full longer and reduce overall calorie consumption. Include sources of soluble fibre such as berries, apples, oats, beans and whole grains. These foods improve digestion, regulate blood sugar and help prevent overeating.
4. Engage In Cardiovascular Exercise
Cardiovascular exercises are practical in burning calories and promoting overall fat loss. Jawa recommended incorporating brisk walking, jogging, cycling, swimming, or dancing exercises. Start with 30 minutes of training the first week and gradually increase the time.
5. Embrace Strength Training
Building lean muscle mass by indulging in strength training exercises is essential for increasing metabolism and promoting fat loss. Incorporate abdominal-focused workouts, including leg raises, push-ups, planks, and Russian twists. In addition, other muscle groups, such as legs, back, and arms, should be worked on for overall body strength and toning.
6. Prioritise Quality Sleep And Stress Management
Reducing belly and thigh fat frequently ignores the importance of getting enough sleep and managing stress. Hormonal balance can be upset, and appetites for unhealthy meals are increased by sleep deprivation and ongoing stress. Try to get between seven and nine hours of good sleep every night, and engage in stress-relieving exercises like deep breathing, meditation, or enjoyable hobbies.
7. Stay Hydrated And Limit Alcohol Intake
Hydration is essential for maintaining overall health and weight management. Drinking enough water helps curb appetite and aids digestion. Restrict your alcohol consumption because it can lead to higher calorie intake and fat storage in the most common parts of our bodies—the abdomen and thighs.
Also Read: Workouts For Thighs: 15 Thigh Exercises To Get Toned And Slim Thighs Naturally
How To Lose Belly And Thigh Fat In 1 Month?
Losing belly and thigh fat in one month requires losing all the fat through:
1. Cardio
High-intensity cardio is the ‘best exercise’ for losing belly fat and thighs at home, and it will help you lose weight completely. Your abdominal area gets slimmer whenever you run a lot (especially the belly and thighs). You do not necessarily need to do running as cardio—other forms like spinning and swimming will work the same. But it must be intense and steady for at least 20-30 minutes.
2. Resistance Training
The core of resistance training lies in decreasing fat by replacing it with muscles. It’s startling, we know! However, strength training is, in fact, a way to target and reduce any area of the body, be it the abdomen or thigh. Try to go with bodyweight exercises, use equipment like kettlebells and resistant bands and follow a routine 2-3 times a week.
3. Diet
You will not lose belly and thigh fat if you overeat or eat a lot of sugar and carbs—even if you exercise a lot. You need a good diet. This means eating in a calorie deficit (i.e. fewer calories than your body burns) and keeping typical "junk food" to a minimum. The better you eat, the better your results will be.
Also Read: Best Cardio For Weight Loss And Fat Loss Exercises
Expert’s Advice
Losing belly and thigh fat takes time and lifestyle changes. Combining aerobic exercise with resistance training and a healthy diet and lifestyle is best. You can also reduce belly fat without exercising if you follow the right diet. The first step in lowering your calorie consumption is cutting out sugar and consuming items high in calories. Eat foods rich in protein, as this macronutrient helps reduce belly fat by increasing satiety and reducing energy intake. I recommend combining them with exercise to achieve the perfect abs and thighs.
Health Expert
Lavina Chauhan
The Final Say
These simple exercises to lose belly and thigh fat are effective if you do them consistently. Hard work pays off. For faster results, include a cardiovascular or HIIT program, strength training, and a healthy eating plan. Try exercising three to five times a week and make exercise a part of your lifestyle.
FAQs
1. Mention 5 exercises for thigh fat loss at home.
The 5 exercises for thigh fat loss at home are:
- Glute Bridge
- Jump Squat
- Split squat with rear leg raised
- Jump rope
- Burpee
2. What are the most effective exercises for females at home to reduce belly and thigh fat?
The most effective exercises to reduce belly and thigh fat for females at home are:
- Mountain Climber
- Plank
- Jumping jack
- Squats
- Leg Lift
3. What are some exercises for males at home to reduce belly and thigh fat?
Some exercises to reduce belly and thigh fat for males at home are:
- Leg raises
- Jumping jacks
- Running
- Deadlifts
- Lunges
4. How to lose thigh and belly fat in 7 days?
Cardiovascular exercise can be very beneficial in slimming your thighs and stomach. These include using cardio equipment such as a treadmill, stationary bike, or elliptical trainer. Cardio at least five days a week for half an hour can help you maintain a healthy body weight and slim down your body.
References
- https://www.healthshots.com/fitness/weight-loss/lose-that-belly-fat-in-a-month-with-this-high-intensity-workout-that-just-needs-30-minutes/
- https://www.stylecraze.com/articles/simple-ways-to-lose-tummy-without-exercising/?sem_campaign=PMAXDynDiet_India&gad_source=1&gclid=Cj0KCQjwtsy1BhD7ARIsAHOi4xZvK0deYyjcGn8gJ1cP0B2ohclx0vRevsiVFMbPuveGIFg-yty17kUaAvuLEALw_wcB
- https://www.impacthealthsharing.com/blog/5-simple-moves-that-tone-your-belly-butt-and-thighs
- https://www.livestrong.com/article/204731-how-to-lose-belly-leg-fat/
- https://www.onlymyhealth.com/steps-to-lose-belly-fat-in-30-days-1687857129
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