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Do Sit-Ups Reduce Thigh Fat? (Explained For Beginners)

With many folks trying to burn fat and lose weight, there are always new gimmicks and diet trends out there that “help”.

But the truth is, most of these are a waste of your hard-earned cash.

Sometimes, the answer is a legendary exercise that’s far better than any of these latest fads you can find online.

That’s right- we’re talking about sit-ups!

They’re a great exercise for many reasons, and in this article, we talk about whether they can help you burn thigh fat.

Man doing a sit-up outside

Do Sit-Ups Reduce Thigh Fat?

We need to point out that you can’t spot-reduce fat from any specific location of your body.

You can have a nutrition and exercise plan that helps with fat loss, but you can’t pinpoint exactly where the fat will be burned from.

With that said, sit-ups can help you burn thigh fat as part of a fat-loss program.

Sit-ups help build muscle in multiple muscle groups. The more muscle you have, the more calories and fat you burn.

And this is exactly how sit-ups can help reduce thigh fat.

They can’t (and won’t) burn thigh fat directly, but they can help optimize your body for fat burning.

The Secret To Burning Thigh Fat

The most important factor of fat loss is to ensure you’re in a calorie deficit each and every day.

In other words, you need to burn more calories than you consume.

Once you’re in a calorie deficit, your fat-burning potential drastically increases.

Getting into a calorie deficit is easy in theory but a little bit trickier in practice.

If you’re not currently losing weight, it means that you need to burn more calories (through exercises like sit-ups) or consume less calories.

Do Sit-Ups Help Reduce Flabby Thighs?

Woman with flabby thighs

Without sounding like a broken record, sit-ups can certainly help you lose flabby thighs if used as part of a fat-burning program.

If you’re doing 6 sit-ups then eating like a pig, then I hate to break it to you, but sit-ups likely won’t help.

But, if you’re doing plenty of sit-ups and are in a calorie deficit, then they’ll burn fat, which will eventually come off your flabby thighs!

How Many Sit-Ups Should You Do To Burn Thigh Fat?

This depends on your current fitness levels and how many sit-ups you can currently do.

Generally, you should be aiming for a high rep range for fat loss, so doing 3-6 sets of around 20-25 sit-ups can help as part of a fat-loss program.

But if you can’t do that many sit-ups, just do as many as you can.

Like most exercises, sit-ups get easier over time so you just need to stay consistent and stick with it.

How Often Should You Do Sit-Ups To Burn Thigh Fat?

This also depends on your current sit-ups abilities but doing them around 5 times a week can help you lose thigh fat.

However, you’ll need to factor in any other exercise you’re doing and adjust the frequency of your sit-ups accordingly.


In summary, sit-ups won’t directly lose thigh fat but they can help you lose weight as part of a general fat loss program.

That’s all for this article, but how many sit-ups should a 12 year old do? Or what’s the average sit-ups for a 16 year old?

Hope this helped!


Calorie Deficit For Weight Loss