Inner thigh fat is not something that can make you happy. Most people would give anything to get rid of it. You must understand that you cannot decrease fat in a particular area, you need to focus on burning fat all over your body. Some exercises will tone your inner thigh muscles and make your legs look thinner. However, you need to combine them with a healthy diet and specific cardiovascular exercises to see long term results. By following next principles and exercises which will lead you to a healthier lifestyle, you will be able to get rid of inner thigh fat real fast.
Workout Regime & Cardiovascular Exercises To Get Rid Of Inner Thigh Fat
Increase the duration of your cardio workouts. They are the best in fat burning, and you will see the results in no time all over your body. If you usually spend 30 minutes 3 times per week performing this type of exercising, increase the time to at least 45 minutes. Or you may do the cardiovascular workout five times per week, which is probably better.
All the next cardio activity will help you with the overall fat loss, thus are concentrated on 14 exercises that will help you get rid of inner thigh fat:
1. Practice Interval Training
In interval training workout you alternate moderate exercising with intense ones. It means increasing your heart rate for a short period, and then getting back to a normal intensity.
If you don’t usually workout, try alternating jogging with walking. Jog slowly for 3 minutes, and then walk for 1 minute. Do this for minimum 30 minutes.
If you are physically active, you may normally run for 5 minutes, and then run as fast as you can for 30-60 seconds. Repeat for at least 15 minutes. After that continue with your usual run.
By performing this particular workout, you will burn more calories than with a regular one, due to its high intensity. More calories mean more fat burned.
2. Work Your Inner Thighs with a Ball
Stand on your feet, close to a chair to use it for support. Your feet should be hip-distance apart. Place a soft ball between your knees. If you don’t have a ball, try with a pillow. Hold the chair slightly with your right hand and place your left hand on the hip. Bend your knees and lower like in a half-squat, keeping your back straight. Squeeze the ball with your knees and tighten your core. Raise your left arm and get down one more inch. Perform 30 reps on each side.
3. Do Reverse Clamshells with a Ball
This is a pilates move that will help you tone the muscles of your inner thighs. Lie on your back. Bend your knees and place a fitness ball or a pillow between them. Inhale deeply. Exhale and press the knees on the ball while counting from 1 to 4. Inhale again and release the pressure. Do at least 10 reps (preferably 15) on each side.
4. Inner-Thigh Circles And Regular Leg Lift
4.1. Leg Lift
Leg Lifting is one of the most used exercises to get rid of inner thigh fat. It is very simple and yet extremely efficient. You will only need a mat to do it and five minutes of your time.
Lie on the right side, with your elbow bent and rest your head on the palm of your hand. Keep your legs straight. Raise the left leg until you have a 90-degree angle between the two legs. Take it back to complete a rep.
Since this exercise is quite easy, perform 2 sets of 15-20 reps.
4.2. Circles
Inner thigh circles exercise will tone your muscles, helping you to get rid of inner thigh fat in no time. You will only need a mat. Lie on your right side. Bend your right arm to support your head. Raise the bottom foot and start making circles with it. Draw 15-20 circles in each direction, and then change sides.
5. Lateral Squats on an Aerobic Stepper
Start on the left side of the stepper. Step up with you left leg and squat. Bring the right leg on the stepper and jump up. Get down from the stepper on the right side with another squat. Take your buttocks back while squatting making sure your knee doesn’t come over your ankle because you may hurt your knees.
Do 2 sets of 10 reps.
6. Perform Scissor Leg Plank
Stay in plank position and keep your body strong, with the core tight. Stay with your feet together and raise the left leg, keeping your buttocks tight. Take the foot back down. This is one rep. Do 2 sets of 12-15 reps for each leg.
7. Frog Rotation Jumps
Another exercise that will help you get rid of inner thigh fat in no time is frog jump. Do a deep squat and place your fingers on the floor. Jump as high as you can and rotate your body to the right. Only make a quarter turn. Raise your arms while jumping to help your body go higher. Land in the same initial place. Continue with the jumps until you complete a full rotation. Perform the jumps for 1 minute each side.
8. Dumbbell Deep Squats
Stand up tall and grab a dumbbell. Take your feet a bit more than shoulder width apart and make sure your toes are pointing forward. Squat deeply, pulling your buttocks back, until your calves are parallel to the ground. Raise your hands, keeping the dumbbell in front of you, to shoulder level. Do 2 sets of 10 in the beginning and increase to 15 reps as you grow stronger.
Info: If you find it hard to perform this exercise, you may try it without the dumbbell in the beginning, or use a lighter one.
9. Half Squats with Dumbbells
Just like for the previous exercise, stand on your feet and take one dumbbell in each hand. Keep the feet together. Perform a half squat raising the hands above your head. Start with 1 pound dumbbells, and as your muscles get stronger, go for heavier ones. Perform 3 sets of 10 reps in the beginning and reach to 20 reps per set in time. Or you may try 5 sets of 10 reps.
10. Do Some Ab Touches
This exercise is also extremely beneficial for your ab and inner thigh muscles, helping you to get a firm core which is essential for overall health.
Lie on your mat and raise your feet, keeping them straight and toes pointing to the wall. Also, lift up your hands. Open your legs to the sides as large as you can and try to touch them with your fingers. Return to the initial position. You’ve just performed 1 rep.
Do 3 sets of 10 reps at 2 days and your inner thigh fat will vanish.
Step 1:
Step 2:
11. Combo: Leg Lift Then Lunge
Combined exercises are always best because they work more muscle groups than a simple one. The following one works wonders for the inner thigh and also for the core.
Step 1:
Stand tall and grab a dumbbell in each hand. If you find it too hard, you may leave the weights and start doing the exercise without them. When you feel strong enough, add them to your routine. Stay in front of a tall box. Step on the box with your left leg. Your body should look like this: chin up, chest up, back straight and the front leg draws a 90-degree angle.
Step 2:
Bring up the right leg too and raise the left leg with your knee bent up to your chest level.
Step 3:
Get down from the box with the right leg, making a lunge forward.
Do 2 sets of 10 reps.
12. Fire Hydrants
Like many of the exercises for inner thigh fat, this one only requires a mat so you won’t have your knees in direct contact with a rough floor.
Stay on your palms and knees. Your arms should be shoulder width apart, while you need to keep your legs hip width apart. Raise your left leg, keeping your knee bent and return to the starting position. This is a rep. Two sets of 12 reps is a must for each leg to be done.
13. Squat and Kick
As we said before, it is always advisable to perform combined exercises because you will train a lot of different muscles from your body. This one is combining a regular squat (very efficient even on its own) with a kick-boxing move, a side kick.
Stay on your feet with your legs slightly wider than shoulder width apart. Go lower into a squat and when you get back up do a lateral kick. Hold your palms unitedly in front of your neck or chest, with your elbows bent. Make 2 sets of 10 reps for each leg.
14. Scissor Kicks
The next exercise seems very easy, but things are not always as they appear. It is efficient for the inner thighs as well as for the lower ab muscles. So, if you don’t usually work them, it is possible to get some muscle soreness. But don’t worry, this is a sign that you are getting stronger, and it will be easier the next time you do your exercises.
Lie on your mat, with your back flat. Stretch your legs and place your hands under your buttocks, palms facing down. Raise your legs 5-6 inches above the ground. With your legs straight, start doing scissor move, crossing the legs.
Begin with 2 sets of 10 reps and increase to 20 reps per set.
Performing all these exercises will strengthen your muscles, and your inner thighs will look lean and fit. Don’t forget to take care of your diet and eat only fresh, whole foods. Also, drink a lot of water to flush out all the toxins from your body. Following are the lifestyle changes that will help you to get rid of inner thigh faster.
You may also want to read our Top 10 Exercises & Ways to Get Rid of Armpit Fat.
Diet & Lifestyle Changes To Get Rid of Inner Thigh Fat Faster
15. Carefully Watch Your Diet
Go for Fresh, Whole Foods. If you want to get rid of inner thigh fat, you should be careful with what you eat. This may seem like bad news to you, but in fact, it is extremely beneficial for your entire body and health to go on a clean diet.
If you use to eat junk food, you might want to reconsider this. Junk foods contain a lot of calories and no nutrients. You will feel hungry a short while after eating a pre-made pizza because it doesn’t include any fresh ingredient that can make you feel satiety. They have lost any nutrient through cooking and preserving process. Plus, they contain a high amount of chemical preservatives to keep them fresh for a lot of time. Replace these already made meals with fresh fruits and vegetables, whole grains, lean meats, and fish.
16. Eat More Meals
It is advisable to switch to smaller meals throughout the day and increase their number. It is easier for your stomach to digest a smaller quantity of food. So, try to eat 4-5 meals and decrease the amount of ingested food per meal instead of having three large meals. But make sure to keep the sizes small. Otherwise, you will be eating, even more, calories than before.
To have an idea about how large your portions should be, check out the following directions:
Proteins – if you eat foods that contain dense proteins (egg whites, meat or fish), the portion size should be the size of your palm.
Vegetables – in the case of veggies like kale, broccoli, carrots, spinach, asparagus, green beans, etc., you should measure the portion size with the help of your hands cupped together.
Fats – nuts, avocados, oils, butter or egg yolks contain a lot of fat, so you should eat a portion of the size of your thumb.
Fruits and starchy carbs – the portions size when eating fruits or grains is one cupped hand.
Note: All these quantities double in case of men.
17. Bring Yogurt to Your Diet
Yogurt is a natural probiotic and it can the digestive system function properly while keeping the stomach flora in balance. Eat 1-2 cups daily for optimal calcium intake.
18. Replace the Red Meat with Lean Protein
You should know that red meat contains more calories and contains higher amounts of fat. Replace the pork and beef with turkey and chicken if you want to get rid of inner thigh fat. Eat fish whenever you can.
Another great source of protein are legumes, and they don’t contain as much fat as the red meat. If cooked properly, beans will bring a lot of savor in your diet because they are the key ingredients of a lot of delicious recipes.
19. Eliminate Alcohol from Your Diet
Alcohol will harm you, your diet and exercise regime if you want to get rid or inner thigh fat. Limit the intake to a glass of red wine maximum 2-3 days per week. Alcohol can interfere with your determination of living a healthy life and exercising daily. It would be best if you eliminate it for good but we understand that no one can be perfect.
20. Drink a Lot of Water
This vital liquid has a well-defined role in the proper functioning of your body. Don’t forget to drink at least 8 glasses of plain water each day.
Follow the above guidelines and you will notice a lot of changes in your entire life. If your goal is to get rid of inner thigh fat, you will reach it, all depends on you.
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