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How To Lose Leg Fat?


Many people want to reduce their leg fat. To achieve this, a mix of leg-toning workouts and general weight loss support adjustments may be necessary.

Although everyone has some leg fat, everyone’s amount varies.

One section of the body cannot reduce weight on its own, but certain activities can tone and strengthen the legs.

While this is happening, some activities and other methods can help you lose overall body fat.

Workouts To Reduce Leg Fat

Use these methods as part of your training regimen to increase fat burning and gradually reduce leg fat.

  1. High-Intensity Interval Training (HIIT)

    When compared to other forms of exercise, HIIT significantly reduces body fat.

    It entails quick bursts of high-intensity exercise, such as running or leaping, followed by quick rest intervals or periods of low-intensity exercise.

    What makes HIIT so successful? Due to increases in your metabolic rate and oxygen consumption after exercise, your body continues[1] to burn calories.

  2. Sumo Squat

    Step 1: To begin, stand up on the ground with your feet wider than hip-width apart and your toes pointing 45 degrees outward.

    Step 2: Squat down while bending your knees and pushing your hips back while holding your hands close to your chest. Make sure your chest is up and your spine is straight.

    Step 3: Squat down until your thighs are parallel to the floor and your shins are vertical.

    Step 4: Maintain this posture and push through your heels to stand. Maintain a straight back and high shoulders. Ten to twenty times a day, repeat this.

  3. Advancing Lunges

    Step 1: Place your feet hip-width apart as you stand on the ground.

    Step 2: Continue to keep your hands on your hips while advancing your left leg by one foot.

    Step 3: Squat down until your back and front are at a 90-degree angle.

    Step 4: Your rear leg should be pointed toward the floor, and your front leg should not cross your toes.

    Step 5: To complete one rep, pause for two to three seconds, then get up and walk your right leg back to where it was before. the left leg, then repeat the process.

  4. Leg Raise

    Step 1: Legs spread out on the ground.

    Step 2: Put your foot flat on the ground while bending the knee of your left leg.

    Step 3: Straighten your right leg and raise it to the height of the opposing knee.

    Step 4: Lower it to the ground with care. The other leg should be similarly executed.

  5. Butterfly Stretch

    Step 1: Take a seat on a mat or a padded area of the floor. Start by straightening your back and spreading your legs wide.

    Step 2: In the form of a winged butterfly, bend both knees. Then, as closely as possible, bring your feet to your pelvic region and join them by clapping your hands together.

    Step 3: Slowly inhale and exhale while squeezing the mat with your thighs and knees.

    Step 4: Start swinging both legs up and down like butterfly wings by taking a cue from this position.

    Step 5: Stretch your legs wide and maintain a straight spine to get back to the starting position.

  6. Weightlifting

    Weightlifting would give you contoured[2] thighs and more clearly defined leg muscles, especially for the lower body.

    Concentrate on barbell squats, standing or sitting leg curls, and comparable exercises at home or in the gym.

Diet To Lose Leg Fat

Eating well is just as crucial as working out when trying to lose leg fat. Discover how to feed your body with particular nutrients to speed up your metabolism and get rid of any extra pounds.

  • Avoid Processed Carbs And Sugar

    These foods are all around us and can have a bad impact[3] on our health. Pasta, white rice, white bread, pastries, drinks, and sweets are the main offenders.

    Your blood sugar levels surge after eating these items and then plummet shortly after. Hunger and the need for more junk food always come.

    These meals shouldn’t be a regular component of your diet, especially if you’re attempting to reduce weight, as they also lack important nutrients.

  • Fill Up On Protein And Fiber

    Meals packed in fiber and protein help you feel satiated[4] for longer while consuming fewer calories.

    All fresh produce, nuts, whole grains, legumes, lean meats, eggs, and fresh fruits and vegetables are excellent sources[5] of fiber and protein.

    They also provide additional necessary vitamins and minerals that help build a well-balanced diet.

Can Yoga Help You Lose Leg Fat?

You should be aware of how yoga may tone your legs and eliminate thigh and leg fat before beginning a leg workout. Here’s how yoga can help you have slim and toned legs.

  • Makes Muscles Stronger

    Making your body and muscles flexible is the goal[6] of yoga. Yoga can strengthen your muscles and help you lose weight by reducing your legs.

    Yoga involves a lot of stretching, which promotes thigh reduction and weight loss too. Strengthening muscles tones and improves the appearance of the body.

  • Reduces Tension

    One of the main factors contributing to excessive weight gain is stress. People who are under stress tend to overeat and eat poorly.

    Stress could be reduced[7] with yoga. Regular yoga practice can help you manage stress and lose weight quickly and effectively.

  • Cleanses The Body

    You won’t benefit from eating or drinking those detoxifying foods and beverages because only your organs themselves can detoxify your body.

    Yoga postures stimulate and massage the organs to maintain their health. Organs that are working properly aid in detoxification, which reduces body fat.

  • Consumes Calories

    Although yoga isn’t considered an aerobic activity, an extreme form of it can help you burn a lot of calories.

    Power yoga is a fantastic exercise to boost[8] metabolism and avoid weight gain. More vigorous yoga practice, which raises body temperature, can aid in significant fat loss.

Significant Yoga Poses To Lose Leg Fat

  1. Utkatasana (Chair Pose)

    Step 1: Gently flex your knees and lower buttocks while standing upright.

    Step 2: Position your body such that it resembles a chair.

    Step 3: Raise your arms above your head as you inhale.

    Step 4: Hold this position for a few seconds as you take deep breaths in and out to unwind.

  2. Bridge Pose

    Step 1: On a mat, lie on your back with your knees bent and your feet flat on the floor.

    Step 2: Keep your hands by your sides and position yourself such that your fingertips are practically in contact with your heels.

    Step 3: Raise your entire body slowly while keeping your feet on the ground (hips, abdomen).

    Step 4: Hold this position for 30 to 60 seconds. Repeat this five times.

  3. Side Fierce

    Step 1: With your feet together, stand. Cross your left elbow over your right outer thigh as you crouch down, bring your palms together, and turn your torso to the right.

    Step 2: When you lift and rotate your chest up and actively push your bottom elbow against your thigh, you will increase the twist. Press down with your palms together.

    Step 3: Look over the right shoulder for five full breaths while keeping your weight on your heels.

    Step 4: Stay in the low squat as you stand up straight and turn your torso to the left for five more.

  4. Eagle

    Step 1: Release your foot’s grip and lift your torso while moving your right knee forward.

    Step 2: With the right toes tucked around the lower portion of your left leg, wrap it around your left thigh.

    Step 3: Bring your palms together while bending your left elbow over your right.

    Step 4: Hold for five breaths while lifting your elbows and focusing on your hands.

  5. Half Wheel

    Step 1: Start by lying flat on your back with your arms by your sides and your palms facing down.

    Step 2: Kneel with your feet flat on the ground. Walk with your heels as close as possible to your buttocks.

    Step 3: Lift your hips while maintaining firm ground contact with your palms and feet. Maintaining parallel thighs is your goal. For support, interlace the palms of the hands together or bring them to the lower back.

    Step 4: While vigorously pressing your feet to the floor, stay in this position for five deep breaths.

Tips To Lose Leg Fat

  • Tally Your Caloric Intake

    To lose weight, create[9] a calorie deficit. Never eat less than 1,200 calories per day.

    Extreme dieting can put your body into famine or survival mode, which causes it to try to preserve all of its fat reserves and make weight reduction a challenge.

  • Hydrate Yourself Well

    Eight glasses of water should be consumed daily. Water is healthy for your muscles, has no calories, and can aid[10] in body cleansing.

    Choose a diet Coke or low-fat milk if you must drink something other than water.  Avoid drinking ordinary soda, alcohol, juices, sports drinks, and other calorie-dense beverages.

  • Consume Small And Balanced Meals

    Consume five to six modest meals daily to fend off cravings and limit snacking.

    It is less likely that you will feel hungry in between meals if you eat short, healthy meals, which will decrease your desire to eat unhealthy snacks.

    Consume a diet that is well-balanced[11] including lean meats, low-fat dairy products, whole grains, fruits, and vegetables.

Final Thoughts

Leg fat can be lost in a variety of ways. Leg fat cannot be eliminated on its own, though. You can reduce your body weight overall and your leg fat by combining nutrition and exercise.

The first-line treatments include physical activity and a healthy diet.

No “magic” meal may reduce legs, thighs, hips, or any other specific body part, regardless of your gender.

The excess fat all over your body, particularly your hips and legs, can be greatly reduced with a nutritious diet.


Working4Health prefers using primary and verified references. We have strict sourcing guidelines and our primary references include peer-reviewed research, academic, and medical institution studies.

  1. Stephen H. Boutcher High-Intensity Intermittent Exercise and Fat Loss J Obes. 2011; 2011: 868305.Published online 2010 Nov 24. doi: 10.1155/2011/868305
  2. Damon L. Swift, Neil M. Johannsen, Carl J. Lavie, et al. The Role of Exercise and Physical Activity in Weight Loss and Maintenance Prog Cardiovasc Dis. 2014 Jan-Feb; 56(4): 441–447.Published online 2013 Oct 11. doi: 10.1016/j.pcad.2013.09.012
  3. James M. Rippe and Theodore J. Angelopoulos Relationship between Added Sugars Consumption and Chronic Disease Risk Factors: Current Understanding Nutrients. 2016 Nov; 8(11): 697.Published online 2016 Nov 4. doi: 10.3390/nu8110697
  4. Heather J Leidy, Peter M Clifton, Arne Astrup, et al. The role of protein in weight loss and maintenance Am J Clin Nutr. 2015 Jun;101(6):1320S-1329S. doi: 10.3945/ajcn.114.084038. Epub 2015 Apr 29. Available from: https://pubmed.ncbi.nlm.nih.gov/25926512/
  5. Derek C Miketinas, George A Bray, Robbie A Beyl, et al. Fiber Intake Predicts Weight Loss and Dietary Adherence in Adults Consuming Calorie-Restricted Diets: The POUNDS Lost (Preventing Overweight Using Novel Dietary Strategies) Study J Nutr. 2019 Oct 1;149(10):1742-1748. doi: 10.1093/jn/nxz117. Available from: https://pubmed.ncbi.nlm.nih.gov/31174214/
  6. M Jay Polsgrove, Brandon M Eggleston, and Roch J Lockyer Impact of 10-weeks of yoga practice on flexibility and balance of college athletes Int J Yoga. 2016 Jan-Jun; 9(1): 27–34.doi: 10.4103/0973-6131.171710
  7. Catherine Woodyard Exploring the therapeutic effects of yoga and its ability to increase quality of life Int J Yoga. 2011 Jul-Dec; 4(2): 49–54.doi: 10.4103/0973-6131.85485
  8. M S Chaya and H R Nagendra Long-term effect of yogic practices on diurnal metabolic rates of healthy subjects Int J Yoga. 2008 Jan-Jun; 1(1): 27–32.doi: 10.4103/0973-6131.36761
  9. 4Weight-Loss and Maintenance Strategies Available from: https://www.ncbi.nlm.nih.gov/books/NBK221839/
  10. Simon N. Thornton Increased Hydration Can Be Associated with Weight Loss Front Nutr. 2016; 3: 18.Published online 2016 Jun 10. doi: 10.3389/fnut.2016.00018
  11. Healthy Eating for a Healthy Weight Page last reviewed: June 3, 2022 Available from: https://www.cdc.gov/healthyweight/healthy_eating/index.html

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