A Quick & Easy Workout To Help You Lose Thigh Fat

squatting-woman

 

Whether you are a male or female, thigh fat is not something you want to look at every day. Although it can be tricky to get rid of, it is possible if you put in the time to tone your thighs. We aren’t sure about the guys out there, but no girl ever wants to be known as thunder thighs. What better time to start getting into shape than the New Year?

 

The coolest part about the exercises in this article is that you can easily do them in your house or backyard. Did we mention that these exercises actually work? Take 5 minutes of your day to do this circuit and you’ll start toning your legs. Once you feel comfortable with what we have detailed here.

 

#1: Gate Swing with Cross

To start, feet should be shoulder width apart, toes pointed to the side. Do the squat by jumping on the feet, crossing your legs in the middle, and then landing back in the squat. Do as many as you can in 30 seconds.

 

#2: Side Lunges

Wow, do we love side lunges. These really help you tone your butt and inner thighs. Start with your feet together and take a wide step to your right, planting your right foot and squatting with your right leg. Keep your left leg straight. Jump up and squat repeat on the left side. Keep going for 30 seconds.

 

#3: Cross Jacks

Similar to jumping jacks, cross jacks get the whole body engaged and really focus on using the inner thigh muscles. Start in a wide stance and jump to cross the right leg over your left. Simultaneously cross your right arm over your left and then extend out to the side. Repeat, but cross your left over right this time. Do these for 30 seconds.

 

#4: Plié Squat With Overhead Extension

You need a dumbbell for this exercise. We recommend using a 12lb weight to start. Take a wide stance and angle your toes a little out to the side. Hold the weight with both hands above your head and squat down, bringing the weight down behind your head. Make sure to keep your elbows in the same position. As you stand up, extend your arms up with the weight. Do these for 30 seconds.

 

#5: Side Step Squat

This is kind of similar to the side lunges, except you don’t step as far out and you squat as you step. Start with your feet together and step to the right into a squat. Then step back to center and step into a squat to the left. Do these for 30 seconds.

 

#6: Scissor Kicks

This one is the final exercise of the series. Lie on your back on a yoga mat and place your arms by your side. Lift your legs up at a 45-degree angle and begin crossing your legs, alternating from right over left to left over right. Do this for one minute.

 

Do this workout once a day and you will start to shape those thighs. Thanks for reading and let us know how this workout is going for you in the comments.

2017-12-29T17:51:20+00:00

Related Questions

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    Q: Dherbs, I am experiencing some degree of headaches on my forehead on the left side. I have had about four surgeries for this thinking its related to my sinus, but no relief. I recently started to get some headaches on the back of my head, and neck pains. I took an MRI, and I am not sure of the result the doctor said it seem to be some abnormality on the back of my head may be from birth, he refered me to a nurogolist. Give me some advice on what I can do with herbs, I have already taken your Total Male Cleanse, your Weight Release Cleanse, the Full Body Detox, and just about to finish your Respiratory Cleanse, about 8 more days to go after I have your 10 Day Supreme Cleanse to start next week give me some advice on what course to take alternatively.

    A:

    How long have you been experiencing the headaches? You've taken some powerful cleanses thus far. Regardless of what cleanse, start drinking Headache Tea daily. I make it, and add maple syrup, lemon juice, and chill it. This helps for my headaches which are sporadic.

    Product Links:

    Headaches Tea

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    We have a solution for moles written in our Community Forum section under "HEALTH". It's "MOLES" It was written a over a year ago. Go back and search for a post entitled MOLES. An awesome solution is revealed there.

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    Your solution is: DETOX! DETOX! DETOX! Change your diet! You must start eating right! Read the book "Becoming Vegan." A great book!

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    Q: I have a questions, hope you have answers for me...I have been diagnosis with a ovarian cyst (1cm). Before I went to ER a week ago due to pain on my left abdominal are near my ovary's, my doctor run test and notify me that I had possibly two ovarian cysts and one might of burst on its own and I still have one which is not even 1 cm big. I was wondering what can you recommend to take to make cyst go away or if there is any natural herbs I could possible take to make it go away? My 2nd question is in regards to my cyst also, I workout daily for 1hour or so and lately I have notice that I gaining a lot of weight and my stomach is swollen from my left side were my cyst is located. Most of my jeans don't fit. What is happening to me? My doctor recommend to continue to take my birth control pills and my cyst will eventually go away but I would really like to lose weight and my swollen go away? What can I do?

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    I highly suggest you perform the FULL BODY DETOX for 3-weeks followed by the FIBROID KIT & REGIMEN. These kits will greatly help your condition. When you're not performing 3-week cleanse, you can take 3 capsules of Fibroid Buster formula, Moon Cycle formula, and Female Hormonal formula, and drink Female Health Tea. There is much help for you. You can heal from this condition -- guaranteed! Just be prepared to make changes to your diet, lifestyle, thoughts, attitude, etc.

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    Q: There are lesions on the right side of my body and in a couple a days later a new lesion will appear on my left side, they are large and sometimes in group. What causes this to happen?

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    THE BODY IS TRYING TO ELIMINATE AND IS USING THE SKIN. SOUNDS LIKE YOUR OTHER ELIMINATIVE CHANNELS ARE CLOGGED.

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    Q: I had a colonoscopy for evaluation of bleeding & diarrhea left side ulcerative colitis was noted on the biopsy. The doctor gave me Asacol 6 tablets a day. What do you recomend I do?

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    I recommend the 10-DAY SUPREME COLON CLEANSE! After the cleanse, I recommend ENZYMES FORMULA, COLON FORMULA, and ULCUS BUSTER. Also, drink plenty of aloe vera juice!

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    Q: Before I discovered your site, I began using the brand 'ali' pills to lose weight because of the issues with anal leakage I stopped taking the pill and performed a Full Body Cleanse. soon after completing the regimen, I began getting abdominal pains on my left side and soon after I eat, my stomach begins to make strange noises and I have had diahrrea for several weeks now. Is there anything you can recommend to help remedy this? Have you heard of any side-effects associated with the 'ali' pills? I went to a medical doctor and he suggested that it could be ulcers, and placed me on medication. I only get pains when I eat any solid foods. It feels like my stomach is bloated and I get lots of gas. Soon after I eat, I get strong cramps that drain my energy. Thank you for your wonderful service.

    A:

    Please explain what solid foods are you eating! I recommend a daily regimen consisting of: Alkaline FormulaDigestion Aid, Electric Greens ComboAlchemist Golds (1 tablespoon in every glass of water) p.s. - drink vegetable juice daily. Try and drink cabbage, carrot, and brussel sprout juice as much as possible. Drink aloe vera juice daily too! Read our "ULCERS" article on our site as well. Everything you need is at DHerbs.Com!

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    Q: Hello. This is my first time emailing you. I am a 24 year old African American female. I have a younger sister who is 17. She has had health issues every since I can remember. As a baby she had asthma but grew out of it. She has also suffered from allergies to things such as pollen and ragweed as well. But at the age of 9 she woke up one morning totally unable to move and her joints appeared swollen and red. She has never been diagnosed with anything but the symptoms have been treated with an array of different drugs. As time progressed she would randomly continue to get joint swelling and stiffness in her arms legs and hips. Doctors have tested her for lupus and arthritis and test results still say she has none of the above. She suffers also from periodic urinary tract infections, ulcerations of the mouth and fatigue. She recently was told that she was suffering also from a stomach emptying disorder and her body was having a difficult time absorbing nutrients. Just this week she had extreme pain in her upper abdomen and the doctor said it was an enlarged spleen. They did blood work and it turns out that her pancreas levels are off the charts. I kind of hopped all over the place and I left a lot of things out. But do you have any clue what may be going on or what she could do to help her improve her overall quality of life and finally be pain free? I also left out that recently she has started losing hearing in her left ear. What does this all mean?

    A:

    Please consider scheduling a 1-hour health consultation (only $100) so as to get at the root of all these problems. She's too young to be going through all of this. Time just won't allow for a detailed written response here. However, I will suggest she perform the FULL BODY DETOX as she sounds pretty toxic. It's good she may start at a young to better her health. She doesn't have to suffer!

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    Q: I am very excited about your product and I wonder if there is help for me? and if so where should I start? I am 46 years old with a desire to be active but I am overweight by 70-80 pounds. I have been told I have a lumbar sprain and should exercise to ease the pain. I have been told that I have fibro arthritis, my joints in fingers elbows hurt all the time. My feet hurt, my legs hurt with touch. I have a weak pelvic bottom and feel that I have the body of an older woman. Can you please help me to be the woman I deserve to be and live healthier for my children?

    A:

    BEGIN WITH THE FULL BODY DETOX AND FOLLOW IT UP WITH THE DHERBS 10-DAY SUPREME COLON CLEANSE. DO THIS FOR STARTERS!

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    Q: I heard about your website on the Warren Valentine show on radio. I've just broken out with blisters on my third, and fourth toe on my left foot, and my left foot is full of fever and resembles redness in color, plus my foot is swollen. A doctor told me that I am a borderline diabetic, however, my family history doesn't support that argument. I am in need of some serious help. I am having trouble putting weight on my left foot. Could you all help stir me in direction for some relief for my left foot?

    A:

    Please follow the advice in the Toenail Fungus article, soak the feet as the article advises. Your body is asking to be detoxed. Skin problems point to blood problems. Read the article "Skin Disorder = Blood Disorder as well Beloved! I recommend the Full Body Detox, and Healing Foot Oil.

    Article Links:
    Toe Nail Fungal Infection
    Skin Disorder = Blood Disorder

    Product Links:
    Full Body Detox
    Healing and Rejuvenating Foot Oil

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    Q: Hi, I am a 59 yr old female who has diabetes and weighs aprox. 425 lbs. I also have Lymphedema along with a bad case of tendonitis in my left rotator cuff, as well as kidney disease. That being said, I guess I am a mess! I have tried loose weight and eat normal but after all these years I am asking myself, "what is normal"? I have been thinking about going on a raw food diet but, have no idea where to start! I know it includes salads but, I am sure I will get board quickly eating just that. I also am wondering what does one eat for breakfast other then fruit of which I have to be very careful of because I am a brittle diabetic and am on insulin. I am so tired of failing and want to succeed this time! I want to be able to walk and stand for long periods of time and be independent again. I do have an under-active thyroid and am currently taking 137 mic. of thyroid. Can you send me some information on an anti inflammatory, low protein,low carb. diet? Thank you.

    A:

    I can definitely help you! 

    I run an online vegan health/fitness/nutriton program over skype at www.theveganeffect.com. I have coached many to their best health and have reversed all of the problems you have. Please check out the site!

    Let's go through them one by one shall we? Lymph-edema is a build up of fluid. Your lymphatic system like your liver and kidney are your bodies garbage men. When toxicity gets to overwhelming your garbage men go on strike or are just overwhelmed. You should do a cleanse/detox and do exercises that stimulate the lymphatic system. The best would be a mini trampoline. Just 15 minutes a day goes far. Lympedema is healed by a high alkaline diet. Increasing greens and fruits while decreasing dairy, meat, alcohol, salt, and processed food.

    Tendonitis can be healed also by an anti-inflammatory diet . Increasing berries and greens while decreasing dairy, meat, salt, and alcohol. 

    Thyroid can be repaired also by an alkaline diet and detox. You can find a thyroid support formula at dherbs.com.

    Diabetes is reversed using a low fat raw vegan diet. In 30 days you can completely get off insulin if you cut out the fat and get on a high carb raw vegan diet. The only programs who are actually reversing diabetes are using the same protocol as my program. I do not do a low carb diet especially when reversing diabetes. None of the programs healing your condition do either. Diabetes is not a carb issue but a fat issue. Fat coats your cells and blocks the sugar insulin connection. A low carb diet is a high fat diet and will only manage your condition at best.

    The first of many ebooks I will write for Dherbs is titled "Go Vegan the Healthy Way!" It is being edited nowe and hopefully soon it will be available at a low cost. Look for it on Dherbs. I will email you when it is available as well.

    A typical detox raw food program looks like this

    Breakfast:

    Green smoothie: 1 1/2- 2 cups water / 1 cup greens / 3-5 medium pieces of fruit blended.

    (see "Green Smoothie Revolution" Boutenko for more info)

     

    Bridge: 2-3 medium sized fruits

     

    Lunch: 

    Raw Wraps: collard greens as wraps/ tomato, cucumber, bell pepper / fresh herbs / Sauce (salsa/tahini/guacamole/ etc))

     

    Bridge:2-3 medium pieces of fruit

     

    Dinner:

    Raw pasta: Zuchini sliced with a potato peeler / veggies / Homemade pasta sauce made in blender 

     

    Snack: Sorbet: Blended frozen fruit in a blender

     

    Hope this helps,

    Gary Gibson HHC CPT BMI VLC

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    Q: What do you recomend, my friend is breaking out in scaly spots on his legs, back, arms, and he is constanly scratching, what do you suggest he use for This? He visited his medical doctor and he perscribed Prednisone for 12 days, with a dose of 32 pills, so many per day, it is not to much better. What do you suggest? It has left dark spots all over his body. What can be the problem?

    A:

    This is a blood condition (toxic blood) and the person needs to detox (FULL BODY DETOX) and soak daily for 1 hour in hot water, 2 boxes of sea salt, and hydrogen peroxide. After the cleanse, the person needs to take 5 capsules of ELECTRIC GREENS CELL FOOD six times per day. The person needs to rub OZ OIL over their body after bathing! Do this for starters and keep us abreast of the progress.

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    Q: Hey Gary here are my challenge I'm 43 been trying to lose weight, I start on a program and stop once I don't see any results. I tried the Detox I think I lost about 5 pounds, I work at night and have a part time jobs seeing private patients in the day so my sleep pattern is little maybe I get 4 hrs of sleep I'm having problems getting this weight off. I also want to mention when I do exercise my joints swell so I try to keep it low impact. I also have sweet tooth so I get these cravings here and there more so when I'm at work at night. Hopefully you can help me. Thanks....Lakeisha

    A:

    Hi, thanks for the question.

    Lets go through one thing at a time. Your overall schedule and lifestyle is not healthy and will likely sabotage your health goals. Receiving so little sleep will prevent major weight loss because your body cannot cleanse and cannot recharge. You must repay your energy debt before you can properly lose weight. Your body is always in a state of playing catch-up to the workload you are giving it. It stores fat because it doesn't have the
    energy to properly function. I understand crazy schedules but they will not get you the results you desire. I would focus on trying to find a more balanced or healthier schedule before adding the stress of losing weight to an already overworked body.

    Your body has been come toxic and inflamed from a toxic lifestyle. A high carb-high raw vegan diet will help ease your suffering the most. A high carb (fruit based) diet will help replenish your energy stores and reduce
    nutritional stress. To learn more about how a healthy vegan diet can help you reach your goals please consider the following eBooks found at Dherbs.com.

    "Go Vegan the Healthy way" or
    "Lose weight the healthy way"

    As far as your mindset is concerned an all or nothing approach rarely breeds success. Especially when it come to regaining health or losing weight. It takes time and patience. I would recommend checking out the DVD
    "fat sick and nearly dead". It's a fascinating look at how you can quickly go from a health zero to a health hero in the shortest time. Every single person on the planet has a sweet tooth. Those who say they don't usually are hopped up on caffiene or other drugs and pharmaceuticals. Every cell in the body runs on glucose. The brain eats up a small apple and a half worth of glucose every hour. Eating a high carb-lower fat diet will give you an energy abundance, reduce overall stress, and help you lose weight.

    Hope this helps,

    Gary Gibson HHC CPT BMI VLCE

    www.theveganeffect.com

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    Q: Good Morning, hope all is well. My 11 yr. old son has a serious problem! The skin between his toes on both feet are peeling, and he has sores. The rest of his feet look fine. Also, on his arms & legs he has black spots. As if he had a mosquito bite, and scratched it. But that's not the case. What is this? I've tried tea tree oil, apple cider vinegar, and a cream from our local herb store for his feet. To this day nothing has helped. I don't give him meds from our so-called doctors. However, I am considering taking him to get a diagnosis. Any suggestions will be greatly appreciated! Thanking you in advance and have a wonderful day!

    A:

    Please read the article on our site entitled "Skin Disorder = Blood Disorder" as your son is dealing with a blood disorder. Let his feet breathe which can be done by allowing him to wear sandals, or open air shoes. Allow him to soak his feet in warm water with about half a cup of sea salt, and 1 ounce of hydrogen peroxide (for about 30 minutes). After the soak, rub his feet down and in-between his toes with our Healing Skin Oil. Perform daily! Consider having the child completing the Children's Liquid Cleanse.

    Article:
    Skin Disorder = Blood Disorder

    Product Links:
    Children Cleanse

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    Q: I want to start the raw food diet, but do not want to lose weight has i am under weight already. I need tips to gain or at least maintain my weight. I do lift weights as part of my exercise routine.

    A:

    Thanks for the question,

    Losing "weight" on a raw foods diet is a definite probability. But the weight might be excess fat and water retention due to detoxing. By weight I am assuming you are talking about muscle. It is not that complicated to keep muscle while on a raw food diet. The Vegan Effect diet program I created is 60-90 percent raw. Raw before dinner if that helps. I allow myself one cooked meal a day. For the most part the diet is a Low fat/high carb/high fruit/high alkaline diet. 

    The most important thing to remember is getting enough calories. My athletes (including raw body builders) typically eat 1000 calories of fruit for breakfast in the form of a green smoothie. Usually post workout. You need to eat roughly 3000 calories to maintain or grow muscle mass. Some of my mass building athletes eat as much as 5000 calories. Albeit at a higher fat ratio than our standard 70/10/20 carb/fat/protein ratios. 

    Please refer to my blog on building muscle ona vegan diet found here: http://the-vegan-effect.healthcoach1.integrativenutrition.com/blog/2012/05/building-muscle-on-vegan-diet

    There is a raw organic food bar with 22 grams of protien that can be found here http://www.organicfoodbar.com/products/. *Note: I am not affiliated with them nor do I sell any supplements*. It is however a great bridge to meals. 

    Besides getting enough calories make sure you are getting around 20 grams of protein 5 times a day to maintain muscle mass. Sprouting beans, nut butters, seeds, and nuts help.

    I run a 6 month online health coahcing program that includes lessons on sports nutrition and include a individualized fitness plan. I am currently running a ridiculous half off special to fill spots. If you are interested visit www.theveganeffect.com and contact me there.

     

    Hope this helps

    Gary Gibson HHC CPT VLC BMI

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    Q: What do you have for stiffness? Hands that cannot close, and feet that cannot walk on their own much less to stand up. She is in a wheelchair, and the stiffness comes from the shoulder all the way down to her hands, and even her legs. The weather does not help either, it gets worst especially like today as the snow, and the low temperature hits low. What can you recommend to help me?

    A:

    It very well may be a condition of excess lactic acid, from diet built up over the years. Lactic acid causes stiffness in the body. Have her soak daily for about 1 hour in warm water, and 2-3 boxes of sea salt (or 78 ounces of sea salt). Can this person perform the Full body Detox? This person should drink vegetable juice daily. A raw foods diet would be best to get some immediate results.

    Product Links:
    Full Body Detox

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    Q: I had this cyst removed from my left hand last year, and it has come back. My left hand swells to the point where I am unable to see my knuckles at times. I really don't want to be cut again. How can I remove this with no surgery?

    A:

    Perform Full Body Detox. Soak hand in hot water, and sea salt (1 cup). Let hand soak for 30 minutes per day.

    Product Links:
    Full Body Detox

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    Q: Hi, I need insight into these challenges that I going through, my hands are swollen, the bottom of my feet hurt, my chest feels tight, Sometimes I can't keep food on my stomach, and I have headaches often. My left leg has been broken, one time I went roller skating and it bothered me all day long. When I drink cold water it feels like it’s cutting inside my stomach. Doctors have not helped me. All I have been taking is one chemical after another. I'm in so much pain it is hard for me to work, stand on my feet, and sleep at night. Doctors have not helped me I am in need of true healing.

    A:

    YOUR BODY IS TALKING TO YOU. IT IS TIME FOR YOU TO DETOXIFY YOUR BODY. LOOK INTO OUR FULL BODY DETOX AND START YOUR HEALING PROCESS, BELOVED. YOU CAN HEAL! IT'S YOUR DIVINE BIRTHRIGHT!

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    Q: Hi guys!! I'm so excited!! & Also a bit confused admittedly lol I got my test results back and I am negative for HSV2 which is what I tested positive for back in February! What confuses me is that I tested positive for HSV1. I know the virus has left my body in large & that I will be definitely doing the antiviral again in 2 seeks time. My question is will it also be effective against HSV1? & does this test result mean that the bulk of the virus has left?

    A: Thank you for contacting us.  We're happy to hear that you were able to successfully heal your body of the HSV2 virus.  The Anti-Viral Cleanse helps your body heal itself of most viruses.  Repeating the Cleanse can also help address HSV1 as well.