How to lose inner thigh fat: Causes and toning exercises

If you eat more calories than you can burn, your body needs to store those extra calories somewhere since they aren’t being used. That’s where fat comes into play.

According to World Health Organisation, there was increased intake of energy-dense foods (think high-fat and high-sugar) as well as decreased activity. This energy imbalance is the fundamental cause of weight gain.

Now as to where that fat is stored, again, you can thank your genetics for that. A study found that body fat storage is highly influenced by genetic factors, especially in women.

Women usually store fat in the hips, lower abdomen and inner thighs. While men carry fat mostly in their bellies, they are not completely unrelated to inner thigh fat.

If your genes gave you the gift of inner thigh fat, it can form in two ways:

• subcutaneous fat (located just under the skin)
• intramuscular fat (located inside the muscle)

As with all weight loss, a combination of diet and exercise can help you blast inner thigh fat. You just have to work consistently.

Change your diet

Since eating too many calories can store fat, reducing the calories you take in each day can help you lose inner thigh fat.

One kilogram of fat is equivalent to approx 3,500 calories. So just cutting 500 calories a day can help you eat 3,500 fewer calories a week and lose about 1 to 2 pounds a week.

Other key dietary changes that will help you lose inner thigh fat include:

• reducing intake of processed foods and sodium
• ditching white starches for complex carbohydrates
• cut out sugary drinks
• drinking more water
• eating lean protein
• filling half your plate with vegetables
• eat fruit to satisfy your sweet tooth

Incorporate cardio and strength training

There are two different forms of exercise that will help you lose fat.

1. Aerobic: Exercise sustained for longer periods of time, such as cardiovascular activities such as running, walking or cycling that raise your heart rate.
2. Anaerobic: Bursts of exercise for shorter periods of time, such as high-intensity interval training (HIIT) or strength training.

To maximize your results, it’s a good idea to do a combination of both in the form of cardio and strength training.

A study found significant weight loss effects in both men and women after 10 months of aerobic exercise. Another investigation found that anaerobic exercises like HIIT are also effective for fat loss.

Plus, cardio helps you burn calories in the moment, while strength training helps your body keep burning calories throughout the day.

So a good rule of thumb is to work out 4 or 5 days a week to see results and incorporate cardio and strength training.

Ready to start your cardio? You can do any cardio exercise to burn fat, but the exercises below will get your heart pumping along by targeting these thigh muscles.

Hill training

Running up and down hills just hits straight, but it will strengthen your thigh muscles and improve your fitness ✅.

Grab a stopwatch and find yourself a hill (don’t go too steep too fast). Then run up the hill as fast as you can for 30 seconds. Cool down and walk back. Repeat this about 5 times and try to do it 2-3 times a week to start.

Not into running? Find a hilly area and go for a walk or go on a nature hike that is a bit of a climb.

Gradual treadmill exercises

Maybe you live in a really flat area and there just aren’t any hills that burn your feet. A treadmill can also do the trick.

Choose your cardio (walking or running) and gradually increase the incline to 5, 10 or 15 percent while exercising for at least 30 minutes.

Mix it into your weekly cardio routine 2-3 times a week.

HIIT

The best part about HIIT workouts is that they can literally be done anytime, anywhere.

Moves like jump squats, burpees, and high knees are all forms of HIIT moves that can get your heart rate up in a short amount of time.

Doing HIIT exercises 2-3 times a week is a consistent amount.

The following six moves will tone your inner thighs and reduce the appearance of fat. Include this routine in your exercise routine a few times a week to see results.

Repeat this workout 2-3 times until the end.

1. Curtsy lunge

Repetition: 10-15 per foot

Equipment: Optional dumbbells

1. Stand with a wide stance and keep your chest up and shoulders down.
2. Cross your left leg behind your right leg and squat into a curved position, keeping your right leg planted and your body upright.
3. From the lowered position, push yourself back and place your left leg back to the starting position.
4. Repeat on the other side and keep switching legs until you hit your reps.

2. Walking with dumbbells

Repetition: 10-15 per foot

Equipment: Optional dumbbells

1. Stand with your feet hip-width apart while holding a dumbbell in each hand. Hold the weights firmly at your sides. (If you’re a beginner, try without dumbbells first.)
2. Step forward with your left foot and roll forward. Make sure your knee doesn’t go past your toes and keep your leg vertical. Your non-comfortable knee should be about 1 inch off the ground.
3. Keep your weight mostly on your heels and push your left leg back to the starting position.
4. Change leg and jump with your right. Alternate legs as you walk to complete your reps.

3. Sumo squat (AKA plie squat)

Repetition: 30 seconds total

Equipment: Dumbbell or kettlebell optional

1. Stand in a wide stance with your toes and knees pointing out.
2. Slowly lower into a squat position. Keep your hands on your hips to help balance and keep your spine and torso upright.
3. Slowly push yourself up, squeezing your glutes to lift yourself up.
4. Continue for 30 seconds total.

4. Skaters

Repetition: 20 total (10 per leg)

Equipment: No one

1. Similar to the bent leg, you’ll start with your left leg behind your right leg with both knees bent.
2. Push off to the side from your left foot and land on your right again. Keep your left leg behind you in a sharp slide position to the other side. Turn them off between the legs.
3. You can either tap or jump depending on your fitness level. Keeping your back foot off the ground will also be more difficult.

5. Side lamp

Repetition: 10-15 reps per leg

Equipment: Optional dumbbells or medicine ball

1. Stand with your feet hip-width apart while holding either a medicine ball or a weight across your chest with both hands. (Beginners, try without weight for the first time)
2. Step to the left and squat on your left leg by bending your knee and lowering your body until it is parallel to the floor. While doing this, make sure your toes are pointing forward and your left knee is in line with your left ankle.
3. The weight or medicine ball should also stay across your chest and be in line with your left hip, elbow and shoulder when you squat.
4. Return to the starting position by pushing off with your left leg. Complete your reps on that side before moving on to your right side.

6. Inner thigh lift in supine position

Repetition: 15 reps per leg

Equipment: No one

1. Lie on your back with your abs engaged. Put your arms out to your sides, palms flat on the ground.
2. Keeping your hips on the ground, lift your legs up toward the ceiling with your legs bent.
3. Lower your right leg out to the side as far as you can tolerate without lifting your hips. Keep your leg bent the whole time.
4. Bring your leg back to the starting position, squeezing both of your legs together at the top.
5. Repeat 15 times on your right side, then switch to your left.

Some of us are graced with genetics that give us thick thighs. But fat also accumulates in this area due to extra calories and limited energy expenditure in the form of exercise.

Improving your diet and adding in cardiovascular and thigh-toning exercises takes time, but is the most beneficial way to get those thighs of steel.