How to Get Smaller Thighs Quickly

You can’t spot reduce your thighs. However, it’s possible to burn fat all over, including your thighs, with cardio activity and strength training. If you want to lose thigh size in about three days, it’s important to set healthy fat-loss goals and make the most of your workout sessions with high calorie burning cardio activity. These lifestyle modifications will help you achieve your thigh-fat loss goals.

Step 1
Set thigh fat loss goals. The fastest you should shed fat is 2 lbs. weekly, recommends MedlinePlus. This is a little less than a pound of fat in three days. Accomplish this goal by reducing 1,000 calories daily.

Step 2
Reduce calorie intake to shed thigh fat. Shedding 1,000 calories daily through exercise alone is difficult. Use a reduced calorie diet to help you accomplish this goal. For example, eat 600 fewer calories daily and workout to burn 400 calories. Select foods low in calories, like fruits, vegetables, whole-grains and low-fat dairy.

Step 3
Select high intensity cardio activity to burn the most calories during your workout sessions. For example, walking at 3.5 mph burns only 148 calories in 30 minutes for a 155 lb. person, according to Harvard Health Publications. However, if you rollerblade for 30 minutes, calorie burning increases to 260 calories. Or, do some freestyle laps in the pool for half an hour and burn 409 calories.

Step 4
Tone your thighs with the plie exercise. Start in a standing position, with your feet positioned a little wider than shoulder width apart. Extend your arms in front of the body to shoulder height. Point your toes away from your body and lower into a squat position. Keep your tailbone tucked under and your knees behind the ankles. Return to starting and repeat this exercise for a minute.

Step 5
Squat with an exercise ball to tone your thighs. Start in a standing position. Place the ball between your lower back and a wall. Lower your body into a squat position. Hold this position for about three seconds and return to your start position. Repeat this exercise five times during your workout. As you get stronger, repeat 12 times.


Discuss your thigh fat loss goals with your doctor. She will help you create safe goals for shedding unwanted thigh fat.


Don’t work your thighs daily. Allow at least a day of rest between workout sessions. This will promote muscle healing.

Things You'll Need

Exercise ball