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12 Easy-To-Do Tips To Lose Inner Thigh Fat Without Gaining Muscle

12 Tips To Help You Lose Inner Thigh Fat Without Gaining Muscle

Last Updated on November 16, 2021 by Femniqe Editorial


In this quick guide you’ll learn how to lose inner thigh fat without gaining muscle if you want your thighs to be thinner and toner.

Now remember, you can’t target fat loss to a specific area of your body.

As a result, in order to have slimmer thighs, your body fat percentage must be reduced to 17-19 percent. Make a goal of having 16-19% body fat.

You should continue to eat in the same manner as someone attempting to reduce belly fat.

However, you can’t just stick to any leg exercises. If you do the incorrect thigh exercises, your thighs might become bulky.

The techniques outlined below can assist you in getting rid of cellulite on your thighs.

Now let’s dive into the diet and exercise changes you should make to reduce inner thigh fat without gaining muscle.

12 Tips To Help You Lose Inner Thigh Fat Without Gaining Muscle


1. Optimize Your Diet To Be Thigh-Friendly

If you want to reduce inner thigh fat, your diet must be clean.

To begin, you must maintain a calorie deficit. Second, get your calories from low-calorie foods that don’t trigger cravings.

Packaged meals aren’t only high in calories, they also encourage binge eating later in the day.

Vegetables should make the majority of your meals.

Protein in every meal is also crucial because it helps to keep hunger at bay. Finally, incorporate these nutritious fats into your daily routine.

2. Stay Away From Weight Training

If you want to lose inner thigh fat without gaining muscle, you must avoid weights.

Weighted squats or lunges might cause your thighs to get thicker. Also it’s best to stay away from cardio equipment like the Stairmaster.

Stick to bodyweight leg exercises for the time being.

These routines may help you keep your legs toned and trim without adding bulk to them. Here’s an example of great thigh workouts at-home routine.

3. You Need Lots Of Hydration (Water)

Drinking adequate water can help you reduce your thighs.

Water can help you reduce your body fat percentage more quickly since it prevents overeating. Also being properly hydrated will improve your workout performance.

Drink at least 2 liters (10 glasses) of water each day, and have a glass before every meal.

4. Start Running Up The Hills

Running up the hill can burn many calories and tone your thighs.

Instead of running for hours on level ground, run for 15-20 minutes on hills.

If you normally run on a treadmill, set it to an incline. However, going outside allows you to breathe in fresh air and see the view, which is more satisfying than jogging on a treadmill.

5. Wall-Sits Are Great For Losing Thigh Fat

Without gaining muscle, isometric legs workouts can assist you reduce inner thigh fat. The quadriceps are primarily targeted by wall sits.

They also activate the glutes and hamstrings.

Stand a step away from the wall (facing away from it) to do this movement.

Begin by putting your back against the wall and then sliding down until your legs are parallel to the floor. Try to keep your knees bent at 90 degrees angle.

Let your hands dangle on each side, then grasp this posture for as long as you can. Take a break before performing two more sets.

Keep in mind that doing this activity on a timer is a good idea. And, as you improve, extend your time.

6. Start Doing Bodyweight Lunges

lunges for reducing thigh fat

Lunges without weights can tone your thigh muscles. The glutes, quadriceps, and hamstrings are all targeted by this exercise.

Stand upright with your legs hip-width apart and begin performing the procedure.

Place your hands on your hips. With the left leg forward, bend both knees and descend until the rear knee almost touches the floor.

Maintain a straight front knee at 90 degrees. Kick back the left leg to its original position while returning to starting posture.

When doing lunges, avoid leaning forward. Try to maintain an upright torso at all times. Also, make sure the front knee does not exceed the toes while you lunge.

7. Experiment with Cycling

Cycling on hills will tone your thigh muscles and increase your cardiovascular fitness.

Cycling uphill activates your leg muscles more than running does. Indoor cycling is another alternative. In an hour, spinning can burn up to 780 calories.

Find spinning classes in your area if you don’t want to do it alone.

8. Go For A Swim Regularly

If you want to perform non-weight-bearing exercises, swimming is ideal. It provides a comprehensive whole-body workout without overworking the joints.

Swim 3-4 times each week if possible. If you run on hills every other day, one or two sessions per week will suffice.

9. Do Regular Short Walks

Don’t let an ailment or inactivity keep you from exercising. Walking is fantastic for toning your legs and making them skinnier.

Daily, try go on a walk for at least 30-40 minutes. Walk up hills to burn more calories while also building leg muscles.

10. Don’t Get Discouraged If Don’t See Results Yet         

You can’t expect to lose thigh fat in a week.

It takes time for fat to melt away and muscle to develop. You may notice changes on your thighs after 4 to 6 weeks of exercise.

So don’t just concentrate on reducing thigh fat. Keep track of your strength development and work on increasing your number of reps every session.

11. Buy A Jump Rope

One of the best thigh-fat burning exercises is jumping rope.

This exercise I like since it works all of your body. Your arms, thighs, and core may be activated in a 20-minute workout. If you don’t have time to work out, establish a habit of jumping rope for 15 minutes every morning.

Don’t worry if you’ve never jumped rope before, just start with lowers rep and work your way up, wear proper sneakers to reduce impact on the knees and avoid hunching when jumping.

12. Don’t over do it

When you start to see results don’t over-train yourself. This will work against you, as excessive over-training isn’t sustainable.

Make sure to take rest days so your body can recuperate.

Final Thought

You can’t have slim thighs if your body fat percentage isn’t decreasing.

Therefore, make any necessary dietary changes to lose weight. Regularly performing thigh and leg exercises will make a tremendous impact on the look of your legs.

The activities outlined above will help to firm up your thighs, which can reduce the appearance of cellulite.

However, don’t overlook whole-body exercises. They help you lose weight, build muscle mass, and improve your metabolism.

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