7 Moves to Blast Thigh Fat

Shorts, skirts, and dresses will show off your toned thighs this season!

Getting toned thighs in time for shorts season is easier than you may think. Our thighs tend to carry excess fat, but with the right workout you can blast it all away.

This thigh workout is designed to build your thigh muscles while aiding in fat burning. The use of a stability ball helps work out all the additional muscle fibers, resulting in stronger muscles. The stronger and more conditioned your muscles are, the more fat they’ll burn. In 7 simple moves, tone all sides of your thighs in time for warmer weather.

Combining squats, step ups, thigh lifts, and lunges will have your thigh muscles burning, shedding fat from that area of your body and allowing your lean, toned muscles to reveal themselves. Buy that pair of short shorts-you’ll be ready to wear them in no time!

Equipment Needed: stability ball, interval timer (Gymboss is a free app download), step/chair/plyo box, yoga mat

What to Do: Perform each exercise for 30 seconds, with no rest in between. Rest 30 seconds after each round. Perform this workout 2-3 times a week on non-consecutive days for the best results.

Beginner’s Level: 2 rounds
Intermediate Level: 3 rounds
Advanced Level: 4 rounds


1. Wall Squats
2. Step ups
3. Outer Thigh Lifts
4. Frog Jumps
5. Hamstring Pull-In
6. Single Leg Lateral Lunge
7. Incline Mountain Climber

Wall Squats

Step Ups

Outer Thigh Lifts

Frog Jumps

Hamstring Pull-In

Single Leg Lateral Lunge

Incline Mountain Climber

As you tone your legs, try these additional tips for common thigh concerns:
DIY Coffee & Coconut Oil Cellulite Scrub
Dry Brushing: Secret to Beautiful Skin
DIY Coffee Scrub for Fading Stretch Marks

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The SkinnyMs. team believes that all people, regardless of age, size, and fitness level, have the power to transform their lives — they just need the resources to do so. The SkinnyMs. method promotes healthy living through a combination of clean eating and regular exercise. We offer everything you need to be successful.

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  1. There are no baking directions. I'll bake it at 350.but it would be nice to have the directions for new cooks.

  2. How do i lose weight. I am 12 years old and 110 lbs also
    Im 4.7" tall. I am not happy when i look down to see my wrinkly fatty belly. I tried dieting but it doesnt work i tried excersizing but i always quit after more then a couple weeks. I want to get in shape before next school year (7th grade) because im trying out for the soccer team and i need to be able to run fast. Please help and do not say i am to young because ur never to young to lose weight. And dont say i dont need to lose weight because i know i do. Also i am going to the water park with my friends this weekend on saturday so if u have any fast weight losing tips please share them.

    1. The most important thing to remember, Angel88, is that maintaining a healthy weight is achieved by adjusting your lifestyle to include healthier foods and by finding opportunities to exercise that you enjoy, not by dieting. Start by choosing foods that are made with only natural ingredients and by looking for ways to become more active everyday. You won't see changes on the outside overnight, but your body will be changing on the inside, and these changes will help you to lose weight and become healthier over time.

    2. Eat healthy and excerise, there are really no secrets when it comes to losing weight. If you are signing up for soccer. That is great, it's a good way to excerise while having fun! If you want to be fast, start by jogging a little bit every day and slowly increasing your speed and/or distance. The jogging Wil help she'd the pounds as well! Good luck! 🙂

    3. Hi Angel88. I'm 32 years old and it's taken me this long to realize I do not need to "diet" or be feeling hungry all the time, to lose weight and become healthy. One BIG thing that's helped me is drinking more water. I mean LOTS of water. I weigh 150 lbs and try to drink about 80-90 Oz a day. It fills me up and makes me feel better with more energy. When it comes to food, practice clean eating (no packaged or processed foods) Good luck, you can do it! 🙂

      1. There is a difference between being confident and being healthy. There's no point to being confident if you're simply destroying your body.

      2. I have to disagree. If Angie88 is feeling in danger of falling behind at sport and can see a "wrinkly flabby belly" then she probably would benefit from a bit of weight loss! Soccer in particular is not a game for heavier people. She is shorter than usual for 12 and yet heavier than recommended, so this does not seem to be simply a case of imagined poor body image.

    4. one thing that helps is staying away from sugar. anything with sugar, watch what cereals you eat, and watch what you are snacking on. best snacks for you would be fruit, and veggies. stay away, really stay away from fast food places. don't drink regular sodas, get out and ride your bike, jump rope, keep moving. and lastly smaller potions, you don't always have to clean your plate.
      best of luck.

    5. Sorry I thought you were Angie88 :O. So anyway. When you say dieting did not work, what were you actually doing. Many people "diet" without actually doing anything right or really watching what they eat! Stay away from carbs: bread, cereal, rice, pasta. Hard I know if you are not controlling your cooking etc. Replace with meat (moderate amounts and not too much fat) fish (if you can afford the stuff 🙁 ) Replace carbs with that and LOTS of green vegies, carrots, tomatoes, mushrooms. And yeah, drink lots of water, particularly before you eat. What sort of exercise were you trying? It does not have to be situps and pushups or weights! Going for a _brisk_ walk for 30-60 minutes every day will be a good start. Try 30 mins for a few days, then increase by 5 mins then a few more days, then increase times again. You may find it easier to walk the same route all the time and let your mind rest, or go different routes and stimulate your mind a bit more to help you stay with it. Riding a bike on bike paths is another way. In each case, try to press yourself to _just_ being uncomfortable. Make yourself breathe even before you need to, but work hard enough that you can still talk, but you are puffing. Breathing and heat is what transfers most of your energy out of your body! Ask yourself _why_ you give up on the exercise and try to get around that. I know I said soccer is not a heavier person's sport. That depends a lot on the attitude of your team and coach. If they are too "serious" about it all then you may face a bit of trouble, but if they are going to give you leeway, to encourage you get fitter and better at the game, then that would be perfect. I am 60 and have lost weight 3 times in my life since I was about 18, the last time only a year or so ago when I lost 27 lbs. Each time it was by good eating and regular exercise. Believe me if you can stay with the exercise and get fitter, it feels wonderful! I will say that some people _do_ have to count calories, I am afraid. Guessing just does not work for those that struggle.

    6. Angel88,
      I looked up your BMI and it looks like you are at a level that it would benefit you to loose some weight, but that's ok- so does 75% of America and there is nothing wrong with wanting to be a healthy weight and more athletic. How much help do you have from your parents? It may be a little bit of a challenge if there are not already good foods in your house. BUT! You CAN do it! You are already taking the right steps!

      Use the web, search, read, educate yourself. Look for sites that encourage healthy living, running, fitness. Check out Toneitup.com, I think you would really like it! And Livestrong.com is very good. This site also looks very good. Here are some other tips.

      No diet. It's everyday healthy eating (and then you can splurge every once in a while). Here's why. You eat good- you have more energy to exercise- you have a strong, healthy body- which means faster results, better metabolism, feel better, more confidence. Stick to "whole foods". Let me explain what that means. Eat foods that God/nature made, not a factory. It's hard to be 100%, do the best you can. Labels are tricky. Stay away from stuff that is "low/no fat"–they take out fat and add sugar. Certain fats are healthy. Stay away from things labeled "no sugar" –they take out sugar and add chemicals and fat. Look at in the ingredients on packages, the more words you can't pronounce, the worse it is for you.

      Eat lots of fruits and vegatables but with no dip! If that's hard, use less and less until you start to appreciate the taste by itself-and you will. Eat whole grain bread, cut out white bread. No soda, no Gatorade! And lots and lots of water!

      Exercising: it sounds like you need accountability to stick to it. (I highly recommend Toneitup. Com) Look up HIIT routines on you tube to follow. They blast thru fat! Run, but do it in spurts- easy jog 2 min, sprint hard 1 min, jog 2 min, and so on. That, will help you get faster and build a strong heart. And jump as high as you can for 10 min each day.

      Think about your goal every night before bed and every morning first thing. Most importantly think about WHY you want this goal. When you feel discouraged or unmotivated, think about WHY this goal is important to you!

      Sorry, there's no quick fix, but if you stick to it you will see/feel results soon. Good luck! And good for you!

      *I would also recommend talking to your Dr about nutrition and exercise to reach healthy goals.

  3. I'll be starting tomorrow. I'm excited after wanting to find something challenging that I can do at home. While, I'm not trying to lose weight per se, I do want to work on my midsection and become more fit

    1. Hi Delancia. That's fantastic. Keep going strong and let us know how the workouts go for you.

  4. I started yesterday today is the second day without sugar but just natural ones like fruits. I have a doubt; is it allowed to eat cereals like all bran with raisin?
    Gooduck to you all the ones that decided to started it

    1. Congratulations, karlyrv! The first couple days are the most difficult. Some cereals do not contain added sugar, but be sure to read your labels carefully. Most cereals with added fruit do contain additional sugar so it is better to purchase plain cereal and add your own fresh fruit before serving.

  5. I have been following this for the past week. I have also been drinking detox water. I'm up 6 pounds! I know I'm eating much better than before, but I feel like I'm doing everything right and it's having the opposite effect of what I was hoping. I'm portioning things out too. So what is happening here? What do I do? If I continue will it turn around or am I going to continue to gain?

    1. Congratulations on making positive changes to your diet and exercise routine! While we can't know for sure why you have gained a few pounds, it's important to focus less on the number on the scale and more on other positive results. By exercising regularly and eating a well-balanced diet of clean foods, your body will be healthier on the inside, which will lead to more energy, stronger muscles, and a loss of inches. Keep it up, and the weight will eventually fall, as well.

      1. So my question is, is this typical? Are there many people who gain before they lose? I was a chronic diet soda drinker and have switched to water. In addition, I didn't really consume very much liquid at all. I could easily make it through an entire day on one large bottle of soda or sometimes even half a bottle and nothing else. I ate garbage! I ate tons of trans fats, sugar, sugary cereal, fast food, and anything else quick! I wondered if I'm gaining due to being rehydrated or some other nutritional reason. If I knew for sure that this would turn around I would continue full heartedly through this adjustment. But I'm terrified that the weight gain will continue and I'll have even more to lose. I think it's important to note that my husband gained five also.

        1. Yes, it is typical for some people to gain weight before they lose when starting a new diet and exercise program. Fluid retention is a definite possibility, and one that will remedy itself over time, especially if you are staying clear of processed foods and sugars. Another culprit could be portion sizes. Eating too much of certain foods, even healthy ones, can lead to weight gain. Be sure that your diet is balanced, and you are staying within the recommended daily calorie intake for your age, gender, and fitness level. Eating too little can also cause you to gain weight while your body begins scrounging for whatever calories it can and storing them as fat. If you are exercising regularly and eating a well-balanced and well-portioned diet of clean foods, you will lose the excess weight you are looking for. If you are not seeing results after a few months of consistent effort, then it may be time to see a doctor about the possibility of an underlying condition.

          1. No salt!!! Salt causes water retention!! I know this as the Dr. put me a strict no salt diet. Hope this helps you. It has me. Good luck.

  6. Skinny Ms. We had a weight loss challenge at work. Im am happy to say I successfully lost over 18 pounds during the challenge and I feel great. I still have over 60 pounds to go but I feel I am well on my way. The purpose for my post is to ask if it is fair to base a weight loss challenge on bmi instead of the percentage of weight lost? While I certainly am a winner in that I lost 18 pounds. I lost to participants who lost 8 pounds. The justification to doing bmi instead of pounds lost was the fewer pounds you have to lose the hrder it is to lose them. While I get that I cant help but feel like a get injustice has taken place. Can you help me put this into perspective?

    1. Wow! Congratulations! We understand that it can be disappointing to experience such great results, but not get credit for it from others, but we urge you to focus on the positive changes that you are seeing. You know that you are healthier, you feel great, and you're on your way to a healthier weight. These results are far more rewarding in the long run than any sort of prize. 🙂 Keep it up! You're doing an amazing job!

  7. Hello I'm Matthew.., I'm 13 and I weigh 125 pounds…
    All my friends either weight half of what I weigh or 30 pounds less. I would love to loss so belly fat because I suck it In and it only makes my chest look bigger. It's hard for my to fit into clothes like I was at the beginning of the school year. And I need some help. Would you give me any pointers?…

    1. Matthew, the most effective way to lose excess weight and increase your overall health is to make lifestyle changes and maintain them over time. Find ways to incorporate fun physical activities into your daily routine and eat a well-balanced and well-portioned diet consisting of clean foods that are free from processed ingredients and refined sugars. These changes may not bring changes to the outside of your body overnight, but the changes will be happening on the inside. You will be healthier, more energized, and feel stronger. Over time, your outward appearance will follow. 🙂

  8. I just found out about chia yesterday ever since I've been putting it in all the food I make. Breakfast, lunch n dinner. I love it. Haven't told my husband yet because he don't like to try new things. But I can really see a difference only in two days me my husband n our daughter have ton of energy my husband is always on his feet and talking to ppl at his job n he hasn't been tired today and isn't craving junk food. I'll give it a week, ask my husband if he feel a difference n reveal it to him lol

  9. I quit drinking soda 6 days ago and it is not easy. Everyday I crave one and my cravings only get worse every day. I never used to drink water unless you consider drinking it in my coffee:) I got on the scale two weeks ago and realized that I have gaine 25 pounds since marrage. I now weight 150 and am five feet five inches. I am renewing my vows in August and found a dress I love but would feel much more confident in it if I had a flat stomach. I am hoping not drinking soda makes me lose weight but by not seeing immediate results I am having a harder time not grabbing a cherry Pepsi 🙁

    1. Kendra, remember that while the changes may not happen immediately on the outside, they are happening on the inside. Avoiding soda and other sugary foods and beverages is an excellent place to start. Check out our article on how to beat soda addiction skinnyms.com/battling-soda-addiction/ for some tips. It's important to remember that the most effective way to lose weight and to earn a flat belly is to make lifestyle changes and maintain them over time. Congratulations on making the first step!

  10. Would this routine help me get a bigger butt? Please I wanna know or can anyone give me advice on how to ? Or give me website that has routines that actually work! Thank you

    1. This workout is designed to tone and strengthen your thigh muscles, but it will also work on your glutes as a secondary muscle group. If you're looking for a workout that focuses solely on the butt, try our skinnyms.com/how-to-get-a-bigger-butt-28-day-program/.

  11. Have read the article and also the posts. I found out three weeks ago that I have diabetes 2 And have to take reading for my glucose level 6 times a day. I have been a yo yo dieter and became totally confused on what to eat and hoW to lose 10kg. These readings have done me such a favour as now it tells me what makes my blood gLucose go up so I have cut out sugar, eating more protein, more balanced diet feeling much better. After a while one does not crave sugar remembering it is a white poison and cancer loves sugar it feeds you on it. This is an interesting site and I am going to further search it Thankyou.

  12. Drink water, eat fruit and vegetables small amount of meat protein and move, ask your mum or dad to go for a walk with you after dinner. EAT DINNER EARLY. And you are young you are probably going to get taller all my nephew and nieces have all gone through a chubby stage then had a growth spurt,
    And be kind to your self if you don't respect your self how do you expect other to. Some times you have to ask your self if you are really hungry or are you sad or cranky or bored if you are not truly hungry don't eat, hunger pangs are good they let you know you need to refuel your body so pick healthy food. Good luck ☺

  13. I'm doing the 3 day detox you have outlined here and I have a question. Would it be okay for me to eat some organic blueberries as a nighttime "dessert"?

  14. in the " 5 daily menu plan" most of the recipes make 6 to 10 servings. Can most of the recipes be frozen so I can have one serving available?

    1. Yes, most of our recipes can be frozen, with the exception of those using fresh vegetables, like salads. We'd suggest storing any leftovers in an air-tight container for up to two months, or in the refrigerator for 2-3 days.

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