Exercises & Diet To Get Rid Of Back Of The Thigh Fat

Whether planning to sport a swimsuit, skinny jean or mini shorts, having slim and shapely legs can help one feel more secure, especially when looking at their rear view. Wondering how to get rid of back of the thigh fat? By having a nutritious diet and engaging in a dedicated workout program, which involves both strength training and cardiovascular exercises, one can lose fat and add shape and definition to their hamstrings, calves and butt. An individual should incorporate these exercises into their training program and practice them 2 or 3 times a week, to hit the beach with confidence.

Exercises & Diet To Get Rid Of Back Of The Thigh Fat

Exercises & Diet To Get Rid Of Back Of The Thigh Fat

Wide-Legged Squat Exercise

Wide-legged squats help greatly to get rid of back of the thigh fat. To do wide-legged squat exercise, the feet should be placed slightly wider than hip-width apart, with the toes facing forward and hands set on the hips. While bending the knees, the butt should be lowered towards the floor until the thighs become parallel to the ground. The knees should not be extended beyond the toes. Then for returning to the standing position, the performer would need to push through their feet. About 3 sets of 10 to 15 repetitions should be completed to sculpt and tone the hamstrings and butt and to lose back of the thigh fat.

Calf Raise Exercise

For performing calf raise exercise, one needs to stand with their feet placed hip-width apart, hands on their hips, and toes pointing forward. Then, while pushing through their toes and the ball of their foot, the heels should be raised off the ground, until balancing on the front part of the foot. If necessary, a chair or wall can be held for support. The heels should then be lowered back to the floor for completing 1 repetition. About 3 sets of 10 repetitions should be performed to sculpt and strengthen the calves and to get rid of back of the thigh fat.


An individual should run 2 or 3 times per week. For a person weighing 135 lbs, running at the speed of 6 m/hr can help to burn more than 400 calories in 30 minutes, while also toning their hamstrings, butt and calves. Running up hill specifically helps to strengthen and sculpt the back of the legs and in getting rid of back of the thigh fat. By increasing the incline on the treadmill every 5 minutes for 2 to 3 minutes, one can incorporate hills into their indoor run. When running outdoors, the running route should be planned in such a way that it allows the runner to push their body up a hill every now and then. Sprints should be included in the daily work out regime for burning fat. One should sprint for 20 to 30 seconds at an increased speed and then recover for 2 to 4 minutes by running at their normal endurance pace. This pattern should be repeated for 6 to 8 cycles, followed by a resting period of 5 to 10 minutes.

Diet to follow to Get Rid of Back of the Thigh Fat

For losing 1 lb of body weight per week, the required weekly caloric intake should be reduced by 3500 calories, or daily by 500 calories. Spot reduction of fat is not possible, but losing weight throughout the body can allow one to reduce the fat from the back of their thighs and legs too. Instead of eating foods that contain added sugars and saturated fats, one should eat more of nutrient-rich, low calorie foods like fresh fruit and vegetables for getting rid of back of the thigh fat. For instance, an apple or pear can be eaten rather than potato chips or cookies as a snack, and fresh garden salad can be consumed with lunch instead of French fries. These nutritional foods help in reducing the caloric intake and improving the overall health along with reducing back of the thigh fat. More brown foods should be eaten over white foods. Like whole-wheat bread, brown rice, and whole grain pasta should be eaten instead of white bread, white rice white pasta, respectively. Whole-grain foods are loaded with fiber, and get digested at a slower rate than their white-flour counterparts. This helps to reduce blood sugar spikes and make the body use the food as fuel rather than storing it as fat, which also helps in getting rid of back of the thigh fat.


Dehydration causes muscle breakdown, which can lead to slower metabolism. So, drinking plenty of water is essential for effective weight reduction and reducing the back of the thigh fat. One should consult a health care provider before starting with a new eating program or fitness regimen.

Pramod Kerkar, M.D., FFARCSI, DA
Pramod Kerkar, M.D., FFARCSI, DA
Written, Edited or Reviewed By: Pramod Kerkar, M.D., FFARCSI, DA Pain Assist Inc. This article does not provide medical advice. See disclaimer
Last Modified On:August 28, 2023

Recent Posts

Related Posts