Health and Fitness

How to Lose Inner Thigh Fat

Protecting your vital organs and sustaining life require the presence of fat in your body. However, your genetics play a major role in where your body stores excess fat. When it comes to your inner thighs, the way your body works is that you’re going to have some extra weight there. While a small amount of  the inner thigh fat is normal, if you’d like to reduce it, we’ve got you covered. How to get rid of inner thigh fat in a healthy way.

What causes inner thigh fat?

The more calories you consume, the more your body has to store them because they aren’t being used. To a certain extent, fat plays a role in this.

There has been an increase in energy-dense foods (think high fat and high sugar) as well as a decrease in physical activity, according to the WHO. Weight gain is primarily caused by an imbalance in one’s energy supply.

Again, you can thank your genes for where your fat is stored. One study found that genetic factors play a large role in the storage of body fat, particularly in women.

Women’s hips, lower belly, and inner thighs are the most common places for women to store fat. While men are more likely to have inner thigh fat than women, they aren’t completely exempt.

Inner thigh fat can develop in two ways, depending on your genes.

fat found beneath the skin (located just below the skin)

fat found within the muscle itself (located within the muscle)

So, how do you lose inner thigh fat?

You can get rid of inner thigh fat by combining a healthy diet with regular exercise. Consistent effort is all that is required.

Change up your diet

Reducing the number of calories you consume each day can help you lose fat from your inner thighs.

About 3,500 calories are in a pound of fat. It’s possible to lose 1 to 2 pounds a week by reducing your calorie intake by just 500 calories a day.

Dietary changes that can help you get rid of inner thigh fat include cutting back on processed foods and limiting your salt intake.

moving away from simple carbohydrates and toward more complex ones

Consuming fewer sugary beverages

eating more lean protein and drinking more water.

serving vegetables as a half-plate meal

satiating your sweet tooth with fruit

Incorporate cardio and strength training

There are two types of exercises that can aid in fat loss.

Aerobics are long-term activities like running, walking, or biking that increase your heart rate.

High intensity interval training (HIIT) and strength training are examples of anaerobic exercise.

To get the most out of your workout, it’s best to combine cardio and strength training.

After 10 months of aerobic exercise, one study found significant weight loss results for both men and women. Anaerobic exercises such as HIIT, according to other studies, are also effective at reducing body fat.

In addition, while cardio aids in immediate fat loss, strength training aids in fat loss over the course of the day.

So, if you want to see results, aim to work out four or five days a week, doing both cardio and strength training.

Try these cardio workouts to burn inner thigh fat

What are you waiting for? To lose weight and tone your thighs, any cardio exercise will work, but the exercises listed below will get your heart rate up while also working the muscles in your thighs.

Hill training

Running up and down hills is exhausting, but it strengthens your thighs and increases your fitness.

A stopwatch and a hill (don’t go too steep or fast) are all you need. For the next 30 seconds, run up the hill as fast as you can. Take a break and return to the ground. To begin, aim to do this 2 to 3 times a week for the first few weeks.

Not a fan of the sport? Take a walk up a hill or go on a hike in the woods that requires some effort.

Gradual treadmill exercises

It’s possible that you live in a flat area where there aren’t any hills that will make your thighs burn. Another option is to use a treadmill.

For at least 30 minutes, do cardio (such as walking or running) while gradually increasing the incline to 5, 10, or 15%.

Two to three times a week, incorporate this into your cardio routine.


In terms of HIIT workouts, the best part is that they can be done at any time, in any place.

Exercises that raise your heart rate quickly, such as jump squats, burpees, and high knees, fall under the HIIT category.

Two to three HIIT workouts a week is a good amount to get in.

Try these exercises to tone inner thigh fat

To tone your inner thighs, perform the following six exercises. To see results, incorporate this exercise into your weekly workout routine.

For best results, do this workout twice or three times each week.

1. Curtsy lunge

Legs: 10 to 15 repetitions

Dumbbells are an optional piece of equipment.

As you stand, keep your shoulders down as you maintain a wide stance with your chest upright.

While keeping your right leg planted and your body upright, squat into a curtsy position with your left leg crossed behind your right.

Push yourself back up and return to the starting position with your left leg after you’ve lowered yourself.

Repeat on the other side and switch legs as many times as necessary to complete your sets.

2. Walking lunges with dumbbells

Legs: 10 to 15 repetitions

Dumbbells are an optional piece of equipment.

Holding a dumbbell in each hand, stand with your feet hip-width apart. Keeping the weights at your sides, hold them there. First, if you’re a beginner, don’t use dumbbells.

Take a lunge forward with your left leg and step forward. Your leg should be parallel to the floor at all times; the knee should not extend past the toes. Ideally, your non-lunge knee should be 1 inch above the floor.

Your weight should be concentrated primarily in your heels as you bring your left leg back to the starting position.

Make a lunge with your right after switching legs. As you walk, make sure to alternate your legs to complete all of your reps.

3. Sumo squat (AKA plie squats)

30 seconds for each repetition

Equipment: A dumbbell or kettlebell is optional.

Stand with your toes and knees pointed outward in a wide stance.

Get into a kneeling position. Your hands should be on your hips to keep you stable and upright.

Squeezing your glutes, slowly rise back to the surface.

Keep going for a total of 30 seconds.

4. Skaters

total of 20 people (10 per leg)

There is no equipment

You’ll begin by putting your left leg in front of your right, with your knees bent.

Land on your right foot after pressing sideways with your left leg. Your left foot should be curtsy lunging behind you on the other side of you. Take a break and switch legs.

You can either step or hop, depending on your level of physical fitness. It will be more difficult to keep your back leg elevated.

5. Side lunge

Each leg should do 10 to 15 repetitions.

Equipment: The use of dumbbells or a medicine ball is not required but is highly recommended.

Holding a medicine ball or weight at your chest with both hands, stand with your feet wider than your hips. (For those just starting out, it’s best to do it without a weight at first.)

As you take a step to the left, squat down and lower yourself until your body is parallel with the floor. Keep your toes pointed forward and align your left knee with the ankle while doing this.

Your left hip, elbow, and shoulder should be aligned with the weight or medicine ball as you lower into the squat position.

Push off your left leg to get back into the starting position. Before switching to your right side, complete all of your reps on the left side.

6. Supine inner thigh lift

Each leg should do 15 repetitions.

There is no equipment

Put your hands on your knees and your abs to good use by lying flat on your back. Your palms should be flat on the ground with your arms outstretched.

Lift your legs up toward the ceiling with your feet flexed while keeping your hips on the ground.

As far as you can go without raising your hips, lower your right leg out to the side. Maintain a flexed foot throughout the exercise.

Squeeze your legs together as you bring your leg back to the starting position.

Start on your right side and do 15 repetitions. Then switch to your left side.

The takeaway

There are some of us who are blessed with thick thighs because of our genetics. However, because of the extra calories and lack of exercise, fat deposits themselves here as well. It takes time to improve your diet and incorporate cardio and thigh-toning exercises, but this is the most effective method for achieving rock-hard thighs.


I hope you liked this post about “How to Lose Inner Thigh Fat (Spoiler Alert: It Involves Diet and Exercise)”. I am sure that you will love these methods and you will also be able to lose thigh fat.

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