Tue. Aug 9th, 2022

Best Way To Lose Leg Fat: Tips for Lean and Strong Legs


To lose leg fat is not a simple task. If it is there already, you will have to put in some effort to get rid of it. The most common leg fat that you will want to lose is going to be thigh fat. There are quick ways to do it, and there are slow, more permanent ways to do it.

The problem with losing too much fat too quickly is it will leave you with loose hanging skin. This loose skin may take some time to go away. Some times you will have to resort to surgery and have it cut away. It all depends, of course, on how much fat you need to lose. If you do not need to lose a lot of leg fat, then it will not matter if you lose it fast.

In most cases, people who want to lose leg fat typically are not that much overweight. The fat in the legs is mostly the fat that is stored by the body during winter months to protect your body from the cold and to store the necessary energy. There are a few ways to get rid of this fat to look and feel overall healthier.

The fat that is found in your legs may not all be bad fat that will not contribute too much to your overall body health. This type of fat will not pose long-term health problems. The best way to lose leg fat is to do exercises that tone the muscles of your legs to make them look better and healthier. Exercise is the best way to get rid of the fat in your legs or any fat for that matter. There are a few exercises that may help you in this process. Let us take a look at the first type of exercise.

Best Way to Lose Leg Fat

Aerobic exercises

Aerobic exercises may help you exercise the muscles of your whole body, and this will also help you burn overall body fat. Aerobic exercises should be done for 5 days a week and for at least 30 minutes long.

Cycling is one of the best forms of aerobic exercise that you can do to burn overall body fat and tone your leg muscles. The muscles that will benefit from cycling are your calves, the hamstring, and the quadriceps. Your gluteal muscles may also benefit from cycling.

If you are unable to ride a bicycle outdoors, find yourself one of those stationary bikes to use at home. The benefit of riding a bicycle outdoors is that you may reduce stress levels when exercising in the fresh air.

Strengthen your muscles

When you shake off the fat, it may leave you with soft, loose fleshy legs. To get rid of this flabbiness, you need to do some exercises that will define and strengthen the muscles so your legs will look better and firmer. For this, you will need to do some rowing machine exercises or exercise with weights that will help define your muscles much faster. But you can work on the leg muscles very effectively without the help of weights and machines, just right in your home.

Leg lunges are one of the most extensive and complete exercises for the legs. Lunges help tone the quads as well as the hamstrings. At the same time, they will help slim the buttocks and the inner thighs. Try to do a perfect lunge to get the most benefit out of them.

Reduce your calories

These exercises may be a very effective way to tone the muscles, but you also must fight the fat from the inside. You can do this by reducing your calorie intake. By reducing your calorie intake, your body will then naturally use the excess fat in your body as its next source of energy. You will have to determine the minimum calories your body needs every day.

Try and stay inside or below that minimum range, as it will force your body to get its energy from the excess fat in your body. Leg transformation may take longer than you expected and considerably more effort and consistency. You will have to start way in advance for your legs to be ready for the summer sun.

To build a lean and strong foundation for your body, you will need patience. This type of thing will not come overnight. If you push yourself too hard, you may, in the end, hurt yourself and may be scarred for life. You don’t want that if your goal is a better-looking body and legs.

If you are in a career where you sit most of the day, you are going to have to work harder to get stronger and better-toned leg muscles and to lose weight at the same time. This is going to ask a lot of you and will not be an easy road. This is especially true for older people that need to lose leg weight and strengthen their leg muscles. But do not despair. It is possible to lose weight and strengthen your muscles even if you have a job where you sit for 6 hours or more per day.

There are other options for people who are in a career where you sit all day behind a desk. Let’s take a look at what you can do.

Find yourself an under-desk exercise machine

These under-desk exercise machines can be found in a variety of sizes and with a myriad of different options and features available. The best to look for if you are sharing an office is to look for one that is silent and not heavy to carry around. If it is too noisy, it may annoy your fellow workers. If it is the quiet type and you are consistent and patient, you may find yourself with positive results.

This may also convince your fellow office users to get such a device for themselves, and before you know it, you may have started a new trend in the office – a trend that may be of great value and benefit to you. There are many types of under-desk exercise machines available, so do some research and find yourself the right one for your needs.

Run from home to work or from work to home or both

If it is possible, run from home to work in the morning or from your workplace back home in the afternoon. This may save you some fuel money and save the environment at the same time. Running, like cycling, burns a lot of calories and will help your body shed some extra weight.

Health-wise, this may work out quite beneficially in the long run and may even relieve work stress while running in the fresh air compared to the air conditioner air you inhale all day. If it is not possible to run home from work, you may even try to run from the subway station to your home. This will all depend on your personal circumstances.

The bottom line is that you will have to find a way to get mileage in every day, or at least Monday to Friday. Get that exercise in to help tone your muscles for a better look and firmer legs without excess fat. Maybe the under-desk exercise machine is not such a bad idea at all.

Leg Fat Burning Exercises

Here are five exercises that will help you lose thigh fat fast.

Hip bridge

Start by lying on your back. Bend your knees while keeping your feet flat on the floor. Place your feet a little apart but not too far. Say about shoulder-width apart. Push up your hips off the floor so you will form a straight line from the shoulders to the knees.

Stay in this position for about 2 seconds then slowly lower your back down to the floor. This will help work your abs and your legs. You may repeat this exercise for as many times as you feel comfortable with. Repeat it until your muscles feel tired. Or start by doing it repeatedly for 1 minute.


This little exercise may help you achieve not just firm thighs, but also strong legs. Do it like this: Stand with your feet apart, but only slightly. Then take a big step forward with your right leg. When in this position, your thigh has to be parallel to the floor. Lower your body until your right knee is at a 90-degree angle.

Then go back to the position you started in. You may do this exercise for 1 minute and alternate between the left leg and the right leg. This exercise is great for strengthening your muscles and improving your coordination and your balance.

Single-leg circle

The single-leg circle exercise is great for thigh muscle toning and strengthening. And it is also good for losing thigh fat. To start, position yourself flat on your back. Extend your legs. Your arms must be placed at your sides with your palms facing down on the floor. Then you need to lift your right leg off the ground so that it points to the roof.

Circle your leg clockwise and again counterclockwise and lower it back down to the floor. Repeat the action with your left leg. For best results, increase the size of the circle you make gradually. This exercise helps improve your core strength and pelvis.

Remember not to let your hips or shoulders lift from the floor so your abs can get a proper workout as well. To enhance the benefit of the exercises, breathe properly. Inhale slowly and evenly with the pulse of the exercises.

Leg lifts

This exercise will work your thigh legs and abs. First, lie on your back, facing upwards. Place your legs close to each other. Then lift your legs up a little bit above the ground. Hold your legs together while lifting them, then hold your legs in that position for a couple of seconds. .Finally, lower them back down.

Remember to keep the rest of your body still while only the legs are working. This exercise may be hard at the beginning, but the results you get from this are worth it. If you are up to it, you can place a ball between your feet for an additional challenge. But leave that for later when you are used to the exercise.


Squats are one of the most popular and effective exercises. Start by standing with your feet a little bit apart. Then bend into a sitting position. Make sure your thighs are parallel to the floor. Stay in this position for some time. Then go back up to your original standing position.

Squats are good for a lot of muscles in your lower and upper legs. It may also help make your bones stronger. This will help you to build muscle, lose weight, get toned, and be overall stronger and healthier. Don’t forget to keep your arms parallel to the floor as well and keep your upper body as straight as you can and repeat the exercise slowly for 1 minute.

This exercise plan will only take about 5 minutes. Keep on doing it every day, and the results you get from this regime may totally surprise you.

Final Thoughts

Hopefully, this will help in the quest to lose that excess fat from the legs to give you the firm and strong legs you are looking for. This may not happen overnight, but if you are patient, you might just get the results you want. Just remember before you commence with any exercises, consult your medical practitioner for what is best for you.