Your inner thighs can be magnets for fat, but the right exercises can go a long way in eliminating that extra padding. Keep in mind, however, that no exercise can target fat in a specific area. To lose inches on your inner thighs, you must burn fat on your entire body. This requires diet modification in addition to your workout. Avoid foods high in refined sugar and saturated fat, opting instead for low-calorie, nutrient-dense foods like green, leafy vegetables, whole grains and lean proteins such as egg whites, beans and cottage cheese.
Not everyone has access to gym equipment. However, you can do a huge variety of calisthenic exercises in the comfort of your own home. Some calisthenics that strengthen the thigh muscles include plie squats, side lunges, squat & kick, skater hops, inner leg lifts, leg circles, outer leg lifts, fire hydrants, and fire hydrant kicks. Try doing a combination of several or all of these exercises for at least 15 minutes a day to strengthen the thighs.
1. Suspended Stability Lunge:
Take advantage of your body weight to help strengthen your leg muscles. This challenging exercise will not only target your core, increase flexibility in your hips and strengthen your thighs, but it will also teach you to use TRX equipment in a different way.
How To Do:Start standing with a weight bench or TRX straps behind you.
Elevate one leg behind you so your leg is lifted to thigh height.
Place the foot of the lifted leg in the TRX strap or on the bench.
Now lower your body weight into a lunge position, maintaining your balance as lower and lift.
Do 7-10 reps on the right leg, then repeat on the left. Add 5-10 pound dumbbells for a greater challenge.
2. Scissor Leg Plank:
Plank exercises are the basis for building a strong core and six pack abs but how to reduce thighs fat with planks? Well, this particular plank variation targets the inner thighs along with the arms, chest, core, and glutes.
How To Do:Start in a classic plank position with each foot placed on small folded towels.
Now, side the feet apart while keeping your upper body fixed and open the legs as wide as possible.
Slowly squeeze the inner thighs to slide the legs back together.
Do 2 sets of 15 repetitions.
3. Cossack Squat:
This is a powerful squat variation and by far the best exercise for inner thighs. The body weight movement provides a unique training stimulus to the lower body that helps to shape the glutes and thighs from each and every angle.
How To Do:Stand with your feet placed wider than shoulder width apart and arms relaxed at the sides.
Now, squat down as deep as possible to the left while turning the right toes up and flexing the right foot.
Extend the arms straight out.
Get back to the initial position and perform the squat on the opposite side to complete 1 rep.
Aim for 12 repetitions in one stretch.
4. Side Shuffle Switch:
This fast-paced move gets your heart rate up (to help blast body fat) and recruits your inner-thigh muscles to help you quickly switch directions.
How To Do:Stand with your feet together, arms by your sides.
‘Shuffle’ to your right by taking three quick steps to the side (right, left, right), and then lift your left knee up,
swinging your right arm forward.
Immediately reverse your shuffle (left, right, left) and land with your right knee up, left knee bent, swinging your right arm forward.
Repeat 20 times in a row as fast as you can, alternating sides.
5. Low Lunge with Isometric Adduction:
This isometric contraction activates your inner-thigh muscles while also engaging the rest of your body—a much more effective way to train than those hip abduction and adduction machines at the gym.
How To Do:Stand with your feet together, arms by your sides.
Take a wide step forward with your right foot and lower into a deep lunge position.
Place your hands on the floor on the inside of your right foot.
Press your right knee into the outside of your right shoulder.
Squeeze and hold the contraction for 10 counts.
Release and push off the floor with your right leg to return to standing.
That’s one rep. Repeat with the left leg to complete 1 set. Do 3 sets total.
6. Pivoting Curtsy Lunge:
When you perform an exercise, you want to know it’s hitting all the right places. If you are working your leg muscles, you can perform a variation on the standard lunge position by performing a curtsy lunge. This crossed-over lunge helps to incorporate new leg muscles into the lunge position, giving you toned inner and outer thighs.
How To Do:With proper standing posture and feet hip-width apart, step one foot slantwise behind you into a 7 o’clock spot.
Now bend both knees, forming a lunge position.
You will then lean your torso forward about 30 degrees. Pulse up and down for about 10 times.
Straighten up and reverse by pivoting 180 degrees. The other foot should be in front now.
Now repeat the steps. Do this 10 steps per set; 3 sets per side.
7. Stability Ball Leg Lifts:
This is one of the easy-to-do exercises for inner thigh that includes a stability ball. This stability ball exercise makes the inner thigh workouts a bit more challenging. It helps to tone the core and inner thighs.
How To Do:Lie on your side with your arms kept crossed in front of your body, and a stability ball placed your feet.
Gently lift the ball up towards the ceiling using your hips and butt and then return to the starting position.
This makes 1 repetition. Complete 3 sets of 15 repetitions.
8. Sumo Squat With Side-Arm Raises:
Sumo squat or Plié squat is another power-packed squat variation that helps to develop shapely legs but how to reduce inner thigh fat with squats? This particular squat focuses on the inner thighs rather than the quads.
How To Do:Stand with your legs open wide and toes are pointing slightly outward.
Hold a pair of dumbbells in your hands and your arms straight, palms facing down.
Now, bend your knees till the knees are over your ankles and raise your arms just below shoulder height.
Stretch your legs and bring down your arms simultaneously. Target 3 sets of 15 repetitions.