Categories: Fitness

10 Best Workouts to Get Rid of Outer Thigh Fat and Have Toned Leg Fast In 2 Weeks

Outer Thigh Fat – Are you willing to Lose Outer Thigh Fat and Get Toned Leg Fast In just 2 weeks? If that’s your desire, then we’re here to help you!

Here, you will find the best and most effective exercises that can help you get rid of that stubborn fat on the outer thigh and look sexier than before. Let’s get started…

1. Lunges

Lunges are lower-body strength workout that helps in targeting and toning the gluteus maximus while also burning good amount of fat in the outer thigh.

How to Do It

Stand with your feet hip-distance apart.
Take a wide step forward, using the left leg
Now, slowly lower your body, and bend both knees to something around 90 degrees.
Be sure not to let your right knee touch the floor and also ensure that the left knee do not travel past the toes of the left foot.
Go back to the initial position. Repeat as much as you possibly can.

2. Lateral Band Walk

Lateral band walk helps to strengthen and stabilize the hips and knees. It also targets the gluteus medius muscle for Toned legs.

How to Do It

Place a resistance band under the balls of your feet. Be sure that the band stays against your shoes and not anywhere else.
Now, extend both legs to shoulder-width apart, and share the weight evenly over your feet
Bend your knees slightly to form a semi-squat position, and squeeze your glutes as well as the core muscles.
With either of both foots, take a small step of around 3 inches to the side. Move the opposite foot in that same direction, at about 3 inches also.
Take ten steps, and then do the same in the opposite direction.

3. Back Kick

Back kick is a simple and easy-to-perform exercise for those willing to get toned legs. Fortunately, you don’t need any equipment to perform it.

How to Do It

Firstly, you have to balance on one leg, and then raise the opposite leg slightly behind you. Let your Butt and core remain tight. Also keep your knee slightly bent to avoid joint locking.
Now, bend forward while you slowly kick the leg you lifted back.
Bend forward while you keep your body straightened. You ought to feel great stretch in your hamstrings.
After that, begin to squeeze the muscles in your butts, and reverse the move until you go back to the standing position.
Repeat this move with the other leg.

4. Side Lunges

This exercise is effective for toned legs and also improves balance and coordination while helping with muscular imbalances.

How to Do It

Stand straight, and keep both feet apart
Place your body weight to just a leg and push your hips backward
After that, go down as low as you possibly can. As you lower the body, be sure that both legs are evenly straightened
Now, keep them flat on the ground
Perform this for 20 times.

5. Side-Lying Hip Abduction

Side-lying hip abduction exercises are perfect for shedding outer thigh fats as they help in strengthening the gluteus medius muscle.

How to Do It

Lie on one side and support the head using either your arm or hand. Straighten both knees and place your feet together
Gently raise the leg on top as high as you possibly can without turning the pelvis backward or forward
After that, lower the leg gently to go back to the starting position.
Repeat multiple times on each side.

6. Step-Ups

Step-ups are great exercise but often overlooked by people. It targets the glutes, hamstrings, quads, and calves.

There are a lot of benefits you stand to enjoy from this exercise, and part of it is that the fat in your thigh circles will become reduce.

It also improves your leg strength, balance, posture and might again prevent your back from pain or injury.

How to Do It

Stand upright and place both hands on the sides
Place the left foot on a bench, place both shoulders backward and keep your chest up
After that, place your body up using your left leg until they become straight
Maintain this position for a few seconds and go back to the starting position
Perform this 20 times

7. Weighted Sumo Squats

Weighted sumo squats is sure to help shed Fats on your outer thigh and give you toned legs in 2 Weeks, provided you perform it as highlighted below.

How to Do It

Hold two dumbbells next to each other in your front, with your palms facing in.
Stand with your feet in a huge stance, and toes pointing outward
Now, lower down into a sumo squat and drop your rear towards the floor.
Be sure not to stretch your knees past the toes. Rise up and repeat.
If you’d like to alter the move, avoid squatting as low, or better still do it without weights.

8. The Frog Bend

Frog bend is a time-friendly and easy to perform exercise. It is considered one of the most effective workouts for getting toned legs fast in about 2 weeks.

It is also linked with reduced stiffness and leg pain as well as improved cognitive memory.

How to Do It

Lay down, and place your face forward
Stretch both legs straight over the hips
Position your heels together and bring out the toes
Now, gradually bend your knees to your side.
Straighten out the knees with the aid of your inner muscle and control the move.
Perform this 10 times.

9. Seated Bridge

Seated bridge is as simple as many exercises on this list, and is quite effective for toned legs.

How to Do It

Sit on a balanced chair.
Place both feet flat on the ground, and bend your knees at 90-degree angle.
Put your two hands on the side of the chair
After that, lift up the hips and use your palms and feet to support your body weight. Breathe out thereafter.
Now, lift the hips up until your body is able to form a bridge-like shape.
Breath normally and hold for about 30 – 60 seconds.

10. Seated Leg Raise

This workout is an ideal option for you if you truly intend losing outer thigh fat and getting toned legs in 2 Weeks.

One thing about this exercise is that it is a low impact exercise and requires neither experience nor equipment. With this exercise, you will be able to feel great stretch in your hips, abs, and thighs.

Not that alone, the workout also helps in to strengthen the back muscles, improves body balance and stability, and burns significant amounts of calories in the body.

How to Do It

Sit on the ground, bend both knees and the fingertips on the ground just outside your knees
Now, suck in your abs, and lift both legs in a slow manner
Maintain this position for about 2 seconds and place it down
Perform 20 reps