How to Get Rid of Thunder Thighs in 7 Easy Steps


Thunder Thighs

How to Get Rid of Thunder Thighs

Having thunder thighs (excess fat around your thigh muscles) can have a negative effect on your overall appearance, self-esteem, and health. Thigh fat is stubborn, which is why there isn’t just one magic way to make them disappear. You must take on a full-body action plan to reduce fat from your entire body that includes a well-balanced, reduced-calorie diet along with an effective exercise routine.

Step 1: Decrease Overall Body Fat Percentage

Getting Rid of Body Fat

Decreasing your overall body fat percentage is the key component to shrinking your thunder thighs. If you don’t incorporate this step, then all of the other ones are pointless. It’s true, your physique is 80% from diet and 20% from working out.


  • Whole Foods (lean meats, vegetables, eggs, fish, fruit, nuts, etc.)
  • Foods High in Protein (lean meats, cheese, fish, eggs, nuts)
  • Foods High in Fiber (fruit and whole grains)
  • Good Fats (avocados, fish, nuts, seeds)


  • Processed Foods (most packaged foods containing a million ingredients)
  • Sugary Foods (except for fruit and dried fruit)
  • Empty Carbohydrates (enriched breads, pastas, and white rice)
  • Overeating (keep portion sizes aligned with your daily recommended caloric intake) 

Step 2: Incorporate 150 Minutes of Cardio into Your Weekly Routine


In addition to adopting a clean eating diet, cardio is another important activity you’ll want to incorporate into your weekly lifestyle to help burn off calories and body fat. Incorporating 150 minutes of cardio exercise per week is ideal if you want to see the fat shed quickly. Regularly performing cardiovascular workouts will also give you energy and make you feel great. Not to mention the endless benefits for your heart health.

Effective Cardio Workouts:

  • Running or Jogging
  • Biking
  • Swimming
  • HIIT
  • Jumping Jacks
  • Elliptical

When either running, jogging, using the elliptical, or biking, I suggest incorporating an incline or hills to really target the thigh muscles. This way you are combining cardio with targeted strength training.

Step 3: Incorporate Full Body Strength Training 2X Per Week

full body strength training

Incorporating a full-body strength training routine two days a week will help maintain and increase your muscle tissue, which can boost your metabolism by about 15 percent. Work all of your major muscle groups and perform two to three sets of eight to 12 repetitions of each exercise.

There are several different paths you can take when it comes to full-body strength training. You can use dumbbells, your own body weight, barbells, or kettlebells.

Examples of Effective Full-Body Strength Training Exercises:

  • Push-ups
  • Kettlebell Swing
  • Walking Lunges
  • Goblet Squats
  • Overhead Presses
  • Barbell Squats
  • Barbell Deadlifts
  • Pull-ups
  • Bench Presses

Step 4: Incorporate Strength Training that Directly Targets Your Thighs

thunder thighs

Since you’re going to be losing all of that body fat by altering your diet and incorporating cardio into your lifestyle, you’ll want to be sure your thigh muscles are toned underneath once the fat has disappeared. There are many fun and easy workouts that will do exactly that.

Exercises that directly target your thigh muscles:

  • Lunges
  • Squats
  • Glute Bridges
  • Leg Presses
  • Dead Lifts
  • Step-ups

Step 5: Drink Plenty of Water

drink plenty of water

Sugary drinks such as soda, fruit juice, and sweetened drinks can add hundreds (if not thousands!) of calories each day that will turn into fat. An easy way to avoid all of these unnecessary calories and fat is to simply get in the habit of only drinking water. Water also helps you stay fuller longer and aids in fat burning.

A good way to make sure you are drinking enough water and only water is to buy a large water bottle, fill it up every morning and make sure you have it with you wherever you go, available to quench your thirst at any moment.

Step 6: Eat Breakfast and Small Meals throughout the Day

eat breakfast

Eating breakfast everyday is the best way to kickstart your metabolism. When you skip breakfast, your body thinks your nutritionally in trouble and will automatically hold on to every calorie and morsel of sugar and turn it into fat in order to “survive”.

Another downfall of not eating breakfast is you’re going to be extra hungry in the late morning and approaching lunchtime, therefore you’re more likely to snack on junk food and/or overeat at lunch.

The idea of eating small meals throughout the day also falls in line with some of the same benefits of eating breakfast. By eating small meals throughout the day (approx. 150 calories every few hours) you are setting your metabolism up to work faster. You will also never feel too hungry, and therefore are less likely to snack on processed junk foods or sugary foods throughout the day because you feel like your “starving”.

The body is remarkably smart, there is a reason we go for the junk food and sugary foods – it’s because we feel starved. If we simply nourish our bodies adequately throughout the day the body doesn’t go to that place to begin with.

Step 7: Get Enough Sleep

get enough sleep

If you don’t get an adequate amount of sleep each night (between 7-9 hours), all of that hard work you’ve been doing to shed the fat and lose the thunder thighs will go in vain.

When you don’t get enough sleep, your body over produces leptin and ghrelin (hunger causing hormones), which can make you more susceptible to overeating.

Not getting enough sleep also makes your more stressed out, which in turn can make it hard to control your appetite. A sleep-deprived person will produce more of the hormone cortisol, which triggers the reward center in your brain and makes you crave food. 

In Summary: Getting Rid of Thunder Thighs

It’s not impossible to lose those thunder thighs. It will take some lifestyle alterations and and discipline but will all be worth it in the end. You are only given one body and one life so you might as well treat it right so you feel and look your very best each and every day.

More Related:

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