What is the best action to reduce outer thigh fat

The best actions to reduce excess fat on the outer thighs include side lying and leg lifting, side lunges, elastic band side walks, side plank support leg lifting, and deep squat jumps. These movements can specifically strengthen the lateral thigh muscles, and the effect is more significant when combined with aerobic exercise.

1. Side lying leg lift

Side lying leg lift is a basic action that isolated stimulates the muscles on the outer thigh. Lie on your side on the cushion, support your head with bent elbows on your lower arms, and maintain balance with your hands on the ground above. After tightening the core, slowly lift the upper leg up to hip level and feel the contraction of the outer thigh muscles. Control speed during descent to avoid inertia compensation. Repeat 15-20 times per group, alternating on both sides. This action has a significant effect on improving false hip width, but attention should be paid to maintaining pelvic stability and avoiding lumbar compensation.

2. Lateral lunge

Lateral lunge strengthens the muscles of the outer thigh and buttocks through dynamic loading. Stand with your feet twice shoulder width, shift your center of gravity to the right, bend your right knee, and squat with your left leg straight and toes facing forward. When getting up, push your heels up and alternate between the other side. Keep your back straight during the movement, align your knees with your second toe to avoid inward movement. Handheld dumbbells can increase difficulty. This compound action can synchronously improve lower limb coordination and has a significant effect on eliminating fat accumulation on the outer thigh.

3. Step sideways with elastic band

Place the elastic band on the middle of the thigh and stand slightly bent, with the center of gravity lowered, in a semi squatting position. Move horizontally to the right for ten steps and then change direction, maintaining the continuous tension of the elastic band. This action activates the tensor fascia lata and gluteus medius muscles on the outer thigh through resistance training, improving muscle lines. During training, it is necessary to control the stride to avoid ups and downs of the body, with each group lasting for 30 seconds. It is recommended to choose a medium resistance elastic band, as excessive resistance may lead to compensation.

4. Side plank support for leg lifting

Side plank variation can synchronously exercise the core and outer thigh. After stabilizing the elbow support side plank posture, slowly lift the upper leg up to 45 degrees and hold for 2 seconds. Pay attention to pushing the hips forward to avoid tilting backwards, and complete 12-15 repetitions on each side of each group. This action helps eliminate the orange peel tissue on the outer thigh and enhances pelvic stability. Beginners can first practice the basic side plank, and then increase the leg lifting movement after the core strength is improved.

5. Squat Jump

Explosive Power Training can efficiently burn fat on the outer thighs. Standard squat to the bottom and burst into an upward jump, buffering and restoring upon landing. During jumping, the outer thigh muscles participate in maintaining pelvic balance, and intermittent high-intensity stimulation can accelerate local metabolism. 8-10 times per group, pay attention to choosing non slip sports shoes to avoid knee injuries. This movement is suitable for people with a certain foundation, and those with knee joint discomfort should switch to static squats.

It is recommended to conduct 3-4 specialized training sessions per week, selecting 3-4 movements and completing 3 sets each time. Perform dynamic stretching before and after training to prevent muscle stiffness, and combine it with aerobic exercises such as swimming and cycling to improve weight loss efficiency. Diet should control the intake of refined carbohydrates, increase high-quality protein and dietary fiber supplementation. Pay attention to the quality of movements over quantity, and stop immediately if joint pain occurs. Long term sedentary people can get up and do side leg lifting every hour to activate muscles. It is better to relax the iliotibial band with foam shaft.