by James - This article may contain affiliate links.
Do you crave toned thighs? Shaped and strong thighs mean that you can run faster, jump higher and improve your overall stability. But what are the best stretches to lose weight in thighs?
Here are the 11 best stretches that help you lose weight and fat in your thighs:
- Inner thigh lift
- Side-lying leg raise
- Sumo squats
- Cossack squat
- Seated torso twist
- Kneeling quad stretch
- Lunges with reach and twist
- Leg swings
- Single-leg deadlifts
- Lying quadriceps stretch
- Bulgarian Split Squats
Read on as we introduce some static and dynamic stretches that help you shed fat in your thighs.
We’ll also give you a few tips on how to optimize your stretching routine.
See the table below if you are in a hurry to see our top recommended stretching products to make your stretches and exercises much more effective.
Contents
Can You Lose Weight By Stretching? ?
Stretching makes you more flexible, improves your overall posture, and helps with weight loss.
It increases blood circulation in your muscles and warms them up.
So, you’ll perform better, faster, and stronger during your exercise session.
Stretching also burns calories.
Static stretches are those where you stay still and hold a single position for a long time, while dynamic stretches involve movements and increase your range of motion.
Both stretches can help you lose weight.
Best Stretches to Lose Weight in Thighs ?♂️
There are 11 thigh dynamic and static stretches that you can incorporate into your workout routine to help you burn that fat.
You will need a mat to perform these exercises if you do not have one already.
Here are our top three recommended strong, stable, and durable mats to allow you to perform stretches and exercises safely.
Here are the 11 best stretches for thigh weight loss:
Inner Thigh Lift
The inner thigh lift works the inner thigh muscles of the groin area—where the upper thighs meet the lowest part of the abdomen.
It’s the most targeted inner thigh exercise.
To do it:
- Lie on one side and support your upper body and head on your elbow.
- Place your opposite hand on the ground or put it behind your head. Keep a straight spine and tight core.
- Lift both legs off the ground, bend your upper knee and bring it to the front.
- Keep your lower leg straight and raise it higher off the ground.
- Hold it there for 20 to 25 seconds, then lower to the starting position.
Do 10 to 15 reps. Then switch sides.
Side-Lying Leg Raise
This exercise increases your strength and tones the outer thighs and hip abductors—a group of muscles found in the buttocks.
To perform this movement:
- Lie on one side.
- Place one hand under your head to support your upper body. Keep your core tight, and your chin tucked throughout the movement.
- Form a straight line with your body and maintain your alignment through the movement.
- Raise your upper leg 10-15 inches away from your lower leg.
- Maintain the position for 20 seconds, then bring down your leg to the starting position.
Do ten reps for each side.
Sumo Squat
Sumo squat works and stretches your inner thigh muscles, which are smaller and harder to target when doing the traditional squat.
To do it:
- Stand with your feet wider than shoulder-width apart and your toes turned out.
- Clasp your hands in front of your chest, keep your spine neutral and your core tight, and slowly lower to the squat position placing your thighs parallel to the ground.
- While down, make sure your hips align with your knees and your knees are not over your toes.
- Hold on to that position for 25 to 30 seconds and feel the stretch in your inner thighs.
Do 10 to 15 reps.
These dumbbell sets, available at Amazon, provide durable and safe dumbbells adjustable weights. You can use them for various exercises and stretches.
Cossack Squat
The cossack squat targets your glutes, thigh muscles, and quads, as well as your abdominals.
Here’s how to do it:
- Stand up with your feet wider than shoulder-width apart.
- Shift your weight to one leg, bend your knee and sit back as far as possible.
- Your other leg should remain straight. Keep your chest upright and your hips down all the time.
- You should feel the stretch in your inner thigh.
- Hold on there for 15 to 20 seconds.
Then switch sides. Do ten reps for each leg.
This video demonstrates how to do the cossack squat properly:
Seated Torso Twist
This Seated Torso Twist targets your inner thigh muscles, tones your belly, and reduces back pain.
Here’s how it’s performed:
- Sit on the mat, keep your right leg straight, bend your left leg, and put it on top of your right leg.
- Keep your spine straight and twist to your left, placing your left hand on the ground and your right elbow on your left knee for stressing the stretch.
- Stretch for 20 seconds or more, then switch sides.
Do 10 to 15 reps.
Kneeling Quad Stretch
It stretches the entire front of the thigh and quad from the hip to the knee.
Here’s how to do it:
- Get to the runner’s lunge position with your one foot forward.
- Slowly lower your other knee to the floor. Put a folded towel underneath your knee.
- Grab your back foot with the same-side hand, hold for 30 seconds, and switch sides.
Lunges With Reach and Twist
This lunge variation works your front thigh muscles and your hip flexors at the front of your hip that gets worked when you run.
To do it:
- Get up on the lunge position.
- Stretch your right leg and place your right hand next to your left leg.
- Extend the other hand toward the ceiling.
- Stay in the position for 15 to 20 seconds, then go to the lunge position and switch sides.
Repeat the move 10 to 15 times for each leg.
Leg Swings
This exercise is excellent for increasing the range of motion and mobility at the hip flexors and working your inner thigh muscles.
Doing the leg swing isn’t complicated.
- Go into a standing position and put your hands on your hips.
- Bring one leg up, and slowly move it forward and then backward. Be careful not to lose your balance.
Repeat the move 10 to 15 times for each leg.
This video demonstrates the leg swing.
If you want to take the activity to the next level, try to touch your toes with your hands when you bring your leg forward.
Single-Leg Deadlifts
The single-leg deadlift is a great exercise that works your glutes and hamstrings.
It’s also a great move if you have back pain and can’t do traditional squats.
You can perform it with weights to add to the intensity and lose weight faster.
- Stand straight in a natural position while putting your hands in front of your body.
- Slightly bend your supporting leg and hinge your hip back while extending the other leg backward.
- Raise your leg off the floor, and extend your hands in front of your body.
- Go back to the starting position and do ten reps.
- Do the same for the other leg.
Here’s a great video on how to perform single-leg deadlifts:
Lying Quadricep Stretch
This stretch targets your quadriceps, the large muscle group covering the front and sides of your thigh.
How to do it:
- Lie on your stomach and keep one of your knees bent as far as possible while keeping the other leg extended.
- Grab your right ankle to pull your knee toward your butt.
- Hold the stretch for 30 seconds.
Then switch sides. Do 10 to 15 reps for each leg.
You could also do this stretch by lying on your sides, keeping one leg straight, and bending the other knee.
Bulgarian Split Squat
The Bulgarian split squat engages all your leg muscles, particularly quads and hamstrings.
It’s also a great move if you have back pain and can’t do traditional squats. It mostly targets your legs and doesn’t strain your back.
Using adjustable hand weights, such as those we mentioned before, is ideal for this exercise and will make it more effective.
You’ll need a raised platform such as a block, step, or bench to perform this stretch.
The bench’s height should be at knee level, but you can increase it if you feel flexible or strong enough.
Here are our top three recommended benches you can use to do various exercises and stretches if you do not have one already.
Stand in front of the bench with your back facing the bench and at a distance that you can comfortably bend your knee while your foot is on the surface (two feet would be ok).
- Put the top of your rear foot on the bench and bend your knee.
- Keeping a straight back and an engaged core, descend as far as you can, ideally until your knee touches the ground.
- Return to a standing position slowly while maintaining a neutral spine.
Perform ten reps and switch legs.
Bottom Line ?
Stretching can help you shed fats in your thighs, make them more flexible and increase your blood circulation to your muscles.
But it doesn’t burn calories as much as more dynamic thigh exercises such as jogging or running.
We covered some of the best stretches to lose weight in thighs, so you should get started with them right away.
If you want to burn more fat by stretching, you should be consistent and hold your stretches for a long time.
Last update on 2023-01-27 / Affiliate links / Images from Amazon Product Advertising API
