Losing weight on the thighs: This is how you get slim legs

Riding pants, cellulite and stretch marks: We want slim thighs! But how does targeted weight loss on the legs work? Here are 6 exercises that are guaranteed to work!

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Good news for sports fans: slim legs can be achieved primarily through regular exercise and targeted strength training. If you want to lose weight on your thighs, that also plays a roleNutritiona role - however, a strict diet is not essential as exercise can make a big difference.

It is often said that you cannot lose weight in a specific part of the body, but with the right training you can definitely influence the desired region. It is not for nothing that it is said that strength training helps to reshape the body.

To reduce excess fat, you should ideally do endurance sports three times a week. Sports that simultaneously strengthen the leg muscles are particularly effective. Jogging or walking are ideal for this. Devices such as steppers or cross trainers are also perfect companions if you want to make your legs slimmer and lose weight in your thighs.

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Long-term and healthy weight loss can be achieved with a fitness plan:Create your individual training plan here at Gymondo*

Against the nasty onesOn the outside of the thighs and the annoying cellulite on the back, only targeted leg exercises can help. Make the special onesideally four days a week - always with a day break in between. All you need is about 15 minutes, a little space in the living room - and nothing else. For anyone who needs a little more motivation, we recommend an online fitness program likeGymondo*. The coach guides you and literally gives you a leg up.

>Here's a top-rated workout DVD with anti-cellulite exercises on Amazon*

Losing weight on the thighs Exercise 1: The standing scale

Also trains your balance: the standing scaleCredit:iStock

Here's how:
Stand upright, tense your stomach tightly. Now shift your weight to your left leg. Release your right leg straight from the floor and bend your upper body forward with your arms stretched. Try to raise your right leg to hip height. The left leg should be slightly bent.

Hold the position for 15 seconds. Then switch to the other leg.

3 x 15 seconds per leg

Losing weight on the thighs Exercise 2: Squats

Squats are absolute classics and should not be missing from any leg workout.

Squats are great for your thighs and butt. They are very strenuous and cause a lot of sore muscles, especially after the first few times. But it's worth it because they make great legs.

Here's how:
Stand upright with your legs slightly wider than hip-width apart. The tips of your feet point forward, your stomach is tightly tense. Now bend your knees, lift your arms forward and get nice and deep. Make sure that you push your butt backwards as you move - as if you were sitting down on a chair.

3 x 15 repetitions

Variant:The thigh exercise becomes even more effective if you take a weight in the form of a kettlebell in your hands. For beginners, a weight of 4 kilos is ideal. If you have already built up a little more muscle, you can also use a 10 kilo kettlebell.

>You can find kettlebells in different weights on Amazon here*

Losing weight on the thighs Exercise 3: Thigh presses

The thigh lifts the entire leg up.Credit:Getty Images

These exercises train adduction while lying on your side, which means the muscles on the inside of the thighs are stressed. The muscle building here shapes and tones the legs.

Here's how:
Lie on your right side. The head is supported by the right arm, the left hand can be placed in front of the upper body. The legs are stretched, the body forms a line. Now place your left foot in front of your right knee. Tense your stomach and slowly lift your right leg a few centimeters off the floor.

3 x 15 repetitions per side

Losing weight on the thighs Exercise 4: Lunges

Lunges and squats form the best basis for any leg and butt workoutCredit:iStock

Like squats, lunges are a very effective exercise for the legs.

Here's how:
Stand upright with your legs about hip-width apart. The stomach is tightly tense. Now take a big step forward with your left leg. Make sure that your knee does not extend beyond the tip of your foot. Now bend your right leg deeply downwards with small movements. 15 reps, then switch legs.

3 x 15 repetitions per leg

Variant:If you have a lot of space, you can also do the lunges. In other words, you do a lunge with your left leg, then with your right leg, moving further and further forward.

Losing weight on the thighs Exercise 5: Leg lifts

With this exercise, also called donkey kicks, you train the back of your thighs and your butt at the same time.

Donkey kicks are one of the functional exercises for the butt.Credit:iStock

Here's how:
Get on all fours. The straight arms are under the shoulders, the knees under the hips. The legs are slightly open. Now loosen your right leg and bend your knee 90 degrees. The sole of the foot points upwards. Raise your leg to hip height and slowly but forcefully push it up a few centimeters.

3 x 20 repetitions per side

Losing weight on the thighs Exercise 6: Lateral raises

Advanced users perform this exercise in a side plank.Credit:Getty Images

Lying on your side, you can perfectly train the inside and outside of your thighs. This exercise is great for the outside.

Also read:

Here's how:
Lie on your right side. The upper body is supported by the raised right forearm. You can rest your left hand in front of your stomach. The legs are straight, the body forms a line. Tighten your stomach and lift your left leg straight up. Raise and lower the leg slowly but with force.

3 x 20 repetitions per side

Variant:If you like, make small circular movements with your raised leg at the highest point.

Click through the gallery and find motivating before and after weight loss pictures:

Important note at the end:Your body is as individual as your character. You have to find out for yourself which diet and which form of training suits you best. Don't let others put pressure on you. In principle, however, the following applies: an active lifestyle with a balanced diet and lots of exercise is still the best way to stay fit over the long term and achieve or maintain a healthy weight.