How To Get Rid Of Inner Thigh Fat (2 Crucial Steps)

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How To Get Rid Of Inner Thigh Fat

You’ve got your summer bikini on, beach towel laid out and umbrella set up.

You are ready to chill out; people watch and work on that tan, with the appropriate sunblock of course.

Instead of checking out the scenery or getting lost in your book all you can think about is that jiggly space between your legs.

The dreaded inner thigh fat, who invited this to the party?

Not now, why there, why me, and what on earth can I do to get rid of it?

As you look around on the beach, the perfect bodies aside, you might notice that some women store fat in their thighs.

Creating a pear type shape, while others store fat in the stomach causing an apple type shape.

There are those other types who gain weight very evenly and therefore, reduce it evenly as well, oh the fortunate ones.

So back to the rest of us.

What causes inner thigh fat

get-rid-of-inner-thigh-fat

There are good and bad things about both types of fat storage.

To break it down, fat put on above the waistline is more typically found in men than in women.

And is actually easier to take off with proper diet and exercise but it is also more dangerous to your health.

Fat below the waistline, butt, hips, and thighs is most commonly seen in women and it is unfortunately the most difficult to lose.

The reason for this is that fat below the waistline is deposited there and coveted by your body for a very special purpose, ta da, breastfeeding your baby.

Losing weight in general will help you lose fat in all areas of your body, though it may be lost in your midsection first.

Since that is the most dangerous place to store fat, losing it there could be your body’s way of keeping you healthy.

Good news is that you if you haven’t had children yet, the one time in your life that previous fat deposits on your hips, butt, and thighs are will reduce is during breast-feeding.

But thick thigh girls, take heart!

According to a study[1] done by Harvard “people with big thighs have a lower risk of heart disease and premature death than those with thin thighs.”

One of the other benefits of storing fat in your thighs is that you are more likely to have cellulite.

Cellulite is that cottage cheese looking fat that we often get in our most sensitive areas.

We have most of our fat cells by the time we are adolescents and any increased fat after that gets stored into those same cells, stretching them out.

Also pushing fat up towards the surface.

The older we get, the thinner the skin gets and that causes that dimpling to be more noticeable.

That lattice type structure inside of your body that holds your fat to your muscles is not a terrible thing.

Without it your fat would just fall down to your ankles.

I know, I know, it doesn’t look good and there are a million gimmicks out there on how to get rid of it.

Everyone loves to play on our insecurities, promising a quick fix to a hard problem.

Unfortunately, there is no magic cream, no vibrating fat vacuum machine, no fat dissolving injection, no diet pill, no whirlpool bath, no fancy rubber pants, that can truly get rid of that fat.

The only thing to change the look of your skin and the amount of fat in your cells is by changing your diet and exercise.

This isn’t as hard as it sounds.

It’s probably a lot less painful than the things you were willing to try to remove that fat before and I promise it is a lot less expensive and dangerous.

The 1st Step: Fix your diet

inner thigh fat diet

Healthy on the inside makes healthy on the outside.

So you must remove these toxic things from your life if you haven’t already: smoking, alcohol, candy, soda, processed snacks and simple surgery carbs.

Instead, replace them with things that come from the earth.

Think of it this way, if the earth didn’t make it, it’s not recognized by your body as useable fuel and therefore stored as fat.

Not sure if it came from the earth, well, did it come in a box? Was it made in a processing plant? What are those looooong lists of ingredients?

The best thing to do is to keep it simple.

How about having all the fruits and veggies you want and every once in a while have a sugary snack if you must.

I’m a meat eater, and love my eggs, chicken, and steak too, but if you are a vegetarian, there are plenty of options for getting good protein in your diet.

Foods that increase collagen will also help improve the look of your skin.

Your diet should include avocados or avocado oil, Turkey, flaxseed, fish, nuts, prunes, most fruits and veggies, leafy greens and beans to name a few.

Chances are your improved energy and glowing skin will be so obvious to you within a week of changing your diet that you will want to eat crappy food less and less.

Next time you’re grocery shopping ask yourself, “Did Mother Nature make this for me?” … that’s how you decide.

2nd Step: The fun part 😉

Working out! Weee! No really, just kidding.

outer thigh fat exercises

There is no better way to get a quick self-esteem boost than a good workout.

If you want to have toned inner thighs you are going to need to lay down some firm muscle so that it can create a smooth service for your fat to rest against.

That will create a better shape and structure to your leg over all.

And bonus!

Muscle mass increases your core body temperature, which improves your metabolism, which get this, burns fat.

Talk about bang for your buck!

Any amount of activity is going to help if you are currently sedentary.

If that is the case, something as simple as yoga twice a week and a daily walk can help improve your life dramatically.

So get up and get moving.

For the rest of you gorgeous gals, if you haven’t done so already, add weightlifting into your routine will firm up those muscles.

Cardio is great but choose things like kickboxing and Zumba.

The movements in these classes will do more for targeting your inner thighs than jogging or biking.

If you’re afraid of the weight-room then it’s time to tackle that fear.

Even if it is to grab some dumbbells or a weighted bar, you too can use that area of the gym.

4 Best Exercises for Inner Thigh Fat

To get the most of your leg workout, add this inner thigh circuit into your routine.

Do the four exercises listed below in circuit keeping momentum.

Do the circuit twice for beginners, three times for intermediate and four times for advanced.

1. Stability Ball Squeeze
  • Lie on your back with your arms by your side, your knees bent and the stability ball between your knees.
  • Squeeze as hard as you can for 10-20 seconds release and repeat.
  • Focus on squeezing and tensing your inner thighs.


2. Plié’ Squat

If you are familiar with the squat rack go ahead and set it up as usual.

If you are not, grab a couple of dumbbells choosing a weight you can lift 12 times.


  • Begin in a wide stance position with toes out at a comfortable angle.
  • Your knees will need to stay aligned with your toes, so don’t go out too far if you lack flexibility.
  • Bend the knees and lower down into a squat, keeping knees in line with toes, abs contracted and back straight.
  • Aim for your thighs to be parallel to the floor but only go down as low as you can without compromising your flexibility or balance.
  • Squeeze through your glute and rise back up to the starting position. That is one rep. Do 12 reps.
3. Inner Thigh Circles
  • Lie on one side of your body and do not allow the top hip to roll to the back or front.
  • Your bottom leg is straight, with your toes pointed forward with a 90-degree angle in your ankle.
  • Place the other leg onto your bottom leg.
  • Start making circles with the straight leg, first clockwise, then counter-clockwise, 15 circles in one direction is 1 rep, do 12 reps.
4. Inner Thigh Raise with Body Bar

Oxygenmag.com

  • Lie on your side with elbow directly below your shoulder, hip and legs extended.
  • Rest the body bar on your inner foot as shown with the bar extending over the foot.
  • Slowly lift weighted leg off the ground 6-8 inches and then return to floor.
  • That’s one rep, do 12 reps.
DO THESE 2 STEPS FOR INNER THIGH FAT

You can build sexy lean thighs, it’s in your reach.

All you have to do is start taking action and stay consistent.  Unfortunately, there’s no shortcut when it comes to our bodies.

But remember, time flies really fast.

The new 6 months is 3 months, so just decide now and start. You will get results if you put this guide into action. 🙂

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Amy Chisholm
Amy Chisholm, NASM Certified Personal Trainer is passionate about helping others find health and balance in their busy lives.
Amy Chisholm

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