For many, the inner thigh can trigger anxiety. It is an area that lends itself to fat storage. This makes it common question trainers receive: “How can you get rid of?
Inner thigh exercises will best result in stronger muscles beneath the fat. If you’re really experiencing muscle hypertrophy (muscle development), it may also increase the size of your thighs.
Fat is vital for your health and the survival of your body. However, your genes will decide where you store excess fat. Your body will determine where excess fat is stored.
We understand that you may have some inner-thigh fat. But, if your goal is to lose it, we have you covered. Here are some tips to help you lose your inner thigh fat.
So, how do you get rid of that inner thigh fat?
Table of Contents
What causes inner thigh fat?
Your body stores extra calories when you consume more calories than you can burn. Here’s where the fat comes in.
According to the World Health Organization, there has been increased energy-dense food intake (think high fat or high sugar) and decreased activity. This energy imbalance is what causes weight gain.
Your genetics can help you determine where your fat is stored. A study has shown that genes play a major role in the storage of body fat, especially among women.
Women tend to store fat in their hips and lower abdomen. Although men tend to have more fat in their stomachs than women, they also have inner thigh fat.
You can have inner thigh fat if your genes gave you the gift.
- subcutaneous fat (located just beneath the skin)
- intramuscular fat (located inside the muscle).
How do you lose inner thigh fat?
A combination of diet and exercise is a good way to lose belly fat. All you have to do is put in the work. Let’s tackle diet first.
Change up your diet
In order to lose fat in the inner thighs, you should reduce your intake of calories.
One pound of fat can be equivalent to approximately 3,500 calories. By cutting 500 calories per day, you can eat about 3,500 calories less each week and lose around 1 to 2 lbs.
Although weight loss is not always as easy as eating fewer calories than you consume, there are some things that can be done.
To meet your calorie requirements, you will need to burn more calories by exercising than you consume.
This is a delicate balance because too high a calorie deficit can cause your metabolism to slow down, resulting in a decrease in the number of calories you consume. You should not create a deficit between 500 and 1,000 calories per day to maintain a healthy metabolism.
But diet is only one aspect of it. With exercise, you can increase your metabolism to burn fat. Some types of exercise can be very effective in burning fat.
The following are some other basic dietary changes that can help you lose inner hip fat:
- Reduce your intake of sodium and processed foods
- For complex carbohydrates, ditch the white starches
- Reduce sugary beverages
- Get more water
- Lean proteins
- Vegetables should be on half of your plate
- Fruits are a great way to satisfy your sweet tooth
HIIT
HIIT (high-intensity interval training) is an effective tool for building strength and blasting fat. It burns lots of calories but also alters your insulin response, which can positively impact your overall metabolism.
While HIIT offers a degree of flexibility, it is essentially a combination of intense, sometimes explosive, intervals with periods of recovery intensity.
To reap the true metabolic benefits of HIIT (which can last for 30 seconds to several hours), you need to perform high-intensity intervals at 85-95% of your maximum effort.
HIIT offers many benefits. The greatest is probably the improved metabolism. HIIT training at 90-95% intensity will allow you to burn more calories and fat for at least 24 hours.
The variety of HIIT workouts is another advantage. Alternating bodyweight exercises like pushups or burpees can be combined with aerobic recovery intervals. Or, you can do resistance-based exercises such as weighted lunges or kettlebell swings for your work interval.
Although you could do an all-cardio, HIIT workout, if your goal is to lose weight and get leaner legs, then you should consider doing weighted strength training as part of your high-intensity workout.
Because HIIT is so intense, it’s important to include other types and workouts. HIIT has a high intensity that warrants adequate recovery. It’s also important to be active on your off days if you are trying to improve your body composition.
For most people 2-3 days per week of intense exercise is sufficient. You should also include cardio days and other forms for recovery like yoga or gentle movement to keep your body strong, refueled, and ready to take on the next challenge.
Strength training
Yes, that’s right. People underestimate the effect strength training can have on body fat. The calorie burn from one training session is much lower than the ones you get when doing HIIT and cardio.
Research shows that more muscle means more calories.
While your calorie intake might not go up, weight training can trigger a hormonal reaction that causes fat cells to be metabolized in a process known as cellular crosstalk.
Why? You might be wondering why?
This means that when muscle fibers are damaged during weight training, fat cells will jump in to assist with rebuilding.
As the research is still in its infancy, more research will be needed. However, this is to reiterate: Strength training can be a great way to lose fat.
Cardio
Good cardio is essential for fat loss. Combining it with a strength training program and at least one recovery day per week, you can keep your metabolic fires lit with a few good cardio workouts throughout the week.
You can mix and match the cardio exercises you do (running, biking, swimming, etc.) to keep your body and mind engaged and alert.
Cardio for long distances
LSD is an easy exercise to do if time allows. It is a cardio exercise that you do at a lower intensity but for a longer period of time.
A longer, slower swim or a gentle hike through the woods could be examples. Intensity is not the goal of this exercise, it’s endurance.
This type of exercise will result in a primarily fat-based workout. Although the ultimate calorie intake is lower, it still provides fuel to your quest for becoming leaner. LSD is good for endurance and can be used to recover if the intensity is appropriate.
These are some exercises that can tone inner thigh fat
You can reduce fat by diet and exercise, but keeping your muscles strong is a good way to keep your inner thighs trim. These exercises are effective for this area.
These six moves will tone your inner quadriceps and reduce the appearance of fat. To see results, include this routine in your exercise routine a few days a week.
Curtsy lunge
Reps: 10-15 per leg
Take a broad stance, keeping your shoulders low and your chest high.
Keep your right leg straight and your left foot behind your right.
Push yourself up from the lowered position and return your left leg to the original position.
You can continue to switch sides until you have completed your reps.
The curtsy lunge is one of the best lunge variations that activates the glutes, making it a great way to sculpt your butt!
Walking lunges while holding dumbbells
Reps: 10-15 per leg
While standing with your feet hip-width apart, hold a dumbbell with one hand. The weights should be held steady at your sides. Start with just one dumbbell if you are a beginner.
With your left foot, extend your leg forward and extend your right leg. Your knee should not extend beyond your toes. Keep your leg straight. Your non-lunge leg should be approximately 1 inch above the ground.
Keep your weight in your heels, and bring your left leg back to its original position.
Switch legs and squat with your right. Complete your reps by switching legs.
Sumo squat (AKA plie squats)
The inner thigh muscles, also known as the muscles that connect or adduct our legs, are part of our inner thighs.
These adductors are important for maintaining balance and stabilizing the hips. This area is often overlooked by many exercises and movements that target larger muscles groups. What’s the solution if you want to tone your inner thighs and biceps?
There are many exercises that can be done to isolate your inner thighs. These squat variations are a great addition to any lower-body routine. They can be time-efficient and more effective than traditional movements.
Reps: Total 30 seconds
Standing straight up with your toes and knees pointed forward, take a wide stance.
Slowly lower yourself into a squat. To balance your spine and torso, place your hands on your hips.
Slowly, slowly rise up, squeeze your glutes for support.
Continue for 30 seconds.
Skaters
Reps: 20 total (10 per leg)
Similar to the curtsy leg, you’ll place your left leg behind your right. Both your knees will be bent.
To land onto your right, press sideways on your left foot. Place your left foot behind and curl forward to the side. Switch your legs.
Depending on how fit you are, you can hop or step. You will need to be more careful not to touch your back.
Side lunge
Reps: 10-15 reps per leg
As you stand with your feet wider than your hips, grasp a weight or a medicine ball with both of your hands. Beginners: Try not to weigh yourself for the first time.
Begin by taking a step to the right and squatting down on your left foot. Then, bend your knee so your body is parallel to the ground. While you’re doing this, make sure your toes face forward and align your left knee with your left ankle.
Also, keep the medicine ball or weight at your chest. It should be parallel to your left hip, elbow, and shoulder when you lower into the squat.
By pushing your left leg off the ground, you can return to the starting position. You can finish your reps by moving to the right side.
Supine inner-thigh lift
Reps: 15 reps per leg
With your abs engaged, lie flat on your back. Your arms should be extended to the sides and your palms flat on the ground.
With your hips still on the ground, raise your legs towards the ceiling while keeping your feet flexed.
Keep your right leg straight and extend it as far as you can without raising your hips. Keep your foot straight the entire time.
Now, bring your left leg up to the beginning position and squeeze your legs together at both ends.
Continue to do this on your right side for 15 repetitions, then switch sides.
Soft tissue manipulation
Social media websites often advertise the benefits of “fascia blasting” for fat reduction. This is because your fascia, which are broad bands of connective tissues throughout your body, contributes to the appearance and weight of fat.
The “blasting” part of this equation is when you purchase a product, then use it in a painful process of massaging your body to reduce fat.
Unfortunately, only one study has been done on this method. It was both funded and conducted by the manufacturer.
A look at the Better Business Bureau reveals a pattern in complaints.
Although fascia blasting can still offer some benefits, there is no evidence that it is as effective at shaping your thighs as diet and exercise.
The genetic makeup of our parents can limit how we shape our bodies. While some of us may not be meant to have a thigh-to-hip gap, it doesn’t mean we can change our bodies in any way.
You can build legs that are strong and flexible by strengthening your muscles through strength training and cardio.
Although it takes time to improve your diet and add in cardio and thigh toning exercise, it’s the best way for you to have thighs that are strong.
- References:
Sumo Squat Exercises to Strengthen Your Inner Thighs - https://www.healthline.com/health/fitness-exercise/sumo-squat-exercises
The Best Exercises for Inner and Outer Thighs: https://greatist.com/move/leg-workout-the-best-moves-for-inner-and-outer-thighs
