Five Exercises for Losing Stubborn Inner Thigh Fat

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Excess fat in general is an unpleasant occurrence and causes mental anguish. This is especially true in case of fat in some particular body parts, such as the fat on inner thighs.

Luckily, this thigh fat is subcutaneous and responds well to exercise and dietary adjustments. However, note that nothing can be achieved without sacrifice. You need to be disciplined with your lifestyle choices going forward. As you probably already know, the best approach is to combine specific exercises and healthy diet for weight loss.

Best Exercises for Inner Thigh Fat

Criss-Cross Power Jacks

Stand with feet together and take a deep breath in. As you exhale, jump feet out wide and cross arms overhead. From there, scissor legs, crossing left leg in front of right, as left arm crosses over right at chest level. Immediately repeat, alternating sides each time.


Stand forearms distance away from a sturdy chair or countertop, holding on lightly with right hand. Step feet hip-distance apart, toes pointed straight ahead. Place a soft, small ball (or similar sized pillow) between inner thighs. With left hand on hip, lift heels, balancing on balls of feet. Bend knees and lower about an inch (imagine back is sliding down an imaginary wall). Press inner thighs into the ball, keeping shoulders stacked over hips, hips stacked over ankles, and core tight.

Frog Bend

Lie faceup with legs extended straight over hips, feet flexed, heels together, and toes turned out.

Slowly bend knees out to the sides, and then straighten, using your inner-thigh muscles to control the movement. Do 3 sets of 12 reps, resting in between each set as needed.


Bend at knees and hips, lowering body as close to the floor as possible (heels should not lift off the ground and lower back should not lose its arch). Keep knees wide and tracking in the same direction as toes to avoid letting knees drop in toward the midline of body. Reverse the motion and stand up. Do 3 to 4 sets of 8 to 12 reps.


Stand with feet hip-width apart and arms by sides. Keeping chest lifted and back straight, take a large step forward (about 3 feet) with the right foot and lower into a lunge until front thigh is parallel to floor. Push off right foot to return to start. Do 3 sets of 10 to 15 reps on each leg performed two to three times per week.

Here are some helpful diet tips on how to lose inner thigh fat:

Step 1

You need to restrict your calorie intake in order to create a deficit, in order to force your body to burn stored fat for energy. Thus, your inner thighs will start to shrink.In order to obtain fast results, aim for a 1,000-calorie daily reduction.

Step 2

Keep yourself satisfied, by increasing your meal frequency. If you make long periods between meals, you will probably become ravenous and overeating. You should have a meal or a snack every two to three hours throughout the day. Eat meals that are just big enough to take the edge off your hunger. For instance, you can have a bowl of bean soup.

Step 3

Have a glass of water as soon as you sit down to eat, to fill yourself up. Moreover, avoid sodas, beer, wine, slushies, milk shakes, and flavored lattes, since they all contain high amounts of calories that should be dismissed when you are trying to lose weight fast. Instead, drink calorie- free beverages, drink water and diet drinks to promote faster weight loss.

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