10 Best Exercises To Reduce Inner-Thigh Fat


The thighs are one of the first areas that the body stores excess fat on women. For this reason, many women who are overweight are especially unhappy with the appearance of their thighs. With a combination of strength exercises to target the thighs, a good amount of cardio, and a moderate diet, it’s actually quite simple to slim down and achieve toned thighs. The only hard part is the dedication.

However, by including the following 10 Exercises in your workout plan you will see noticeable changes to your thighs in a matter of weeks, and finally get that nice thigh gap!

Exercises To Reduce Inner-Thigh Fat:

1. Inner-Thigh Blasters:

The clue is in the title with this exercise. It targets the thighs hard, but it’s a low impact exercise that anyone can do anywhere. Which makes it a great opening exercise to get warmed up.

How to do it:

  • Stand next to a chair or counter top that is around waist height.
  • Use the counter top or chair to help you balance, and place a small ball or soft cushion between your thighs.
  • With one hand on your hip and the other on the counter top for stability, slowly lift your heels off the ground. With your heels raised, bend your knees and lower yourself about an inch.
  • Be sure to keep your toes pointed forwards at all times, and keep good form to keep that ball or cushion firmly in position.
  • Do 30 reps, then turn round and repeat.

2. Gate Swings:

This move is a great warm-up because it activates your core and stabilizing muscles in addition to targeting those inner thighs.

How to do it:

  • Stand on your left leg with your hands clasped behind your head.
  • Bend your right knee and swing your leg up and across your body, right foot flexed.
  • Without putting your right foot down on the floor, sweep your right leg out to the right side.
  • Repeat 10 times back and forth with the right leg, and then 10 times with the left.

3. 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 it:

  • 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.

10 Best Exercises To Reduce Inner-Thigh Fat

4. Inner-Thigh Pilates Leg Lifts:

There are lots of Pilates exercises that target the inner-thighs and this is one of the best. You will feel the burn as you work through the range of motion, a good sign that those muscles are being worked.

How to do it:

  • Place a mat on the floor or find a comfortable surface.
  • Lay on your side, and keeping your bottom leg straight, cross your top leg over and rest your foot on the floor.
  • Use your arm nearest to the floor to prop your head up and help with stability. Concentrate on keeping good form and breathing out as you lift your leg.
  • Repeat this for 15 reps and turn other and work the other leg.

5. Weighted Inner-Thigh Lift:

This twist on a traditional inner-thigh lift uses your body weight to add an extra core challenge.

How to do it:

  • Lie on your right side with your right elbow bent below your shoulder and your left hand behind your head.
  • Extend both legs out and then bend your left knee up to the ceiling, placing the bottom of your left foot on the inside of your right knee.
  • Hover your right leg slightly off the floor with your foot flexed.
  • Next, engage your inner thigh to lift your right leg higher.
  • Slowly lower your leg back to hover above the floor.
  • Repeat 15 times and then switch sides for 15 more reps.

6. Side Lunges:

Lunges are perfect for working the legs, glutes and core. Side lunges turn more of the pressure onto the inside of the thighs, they are tough at first but will soon become second nature.

How to do it:

  • Start with your feet together, then step one foot out to the side and lunge forward. Keep your other leg as still as possible while doing this.
  • Push off and bring your foot back to the starting position.
  • You will feel a strain on the inner-thighs bringing your foot back, but this will become easier through repetition.
  • Alternate legs for 10 reps with each leg per set.
  • If you find this exercise easy add weights to your hands for extra resistance.

7. Side Plank Lift:

Another leg lift variation, this one challenges your entire lower body as well as your arms and core.

How to do it:

  • Lie on your right side and prop your upper body up on your right extended arm, palm flat on the floor.
  • Extend your right leg straight out and point your toes. Bend your left knee and step your left foot flat on the floor just behind your right leg so that your hips stay stacked on top of each other in your plank position.
  • Shift your weight into your left leg so that your right toe is lightly touching the floor.
  • Squeeze your thighs together as you lift your right leg up to meet your left knee.
  • Hold for 1 count and then lower. That’s one rep. Do 15 reps with your right leg, 15 with your left.

8. Side-Lying Double Leg Lifts:

This is a variation on leg lifts with a twist to add extra focus on those inner-thighs. Basically you are using one leg to lift the weight of your other leg. Working the inner-thighs of both in the process.

How to do it:

  • Using a mat find a comfortable spot to lay down on your side. Extend your arm nearest to the floor out straight, as if you were reaching for something.
  • Hold your legs together and slowly raise them both as far as you can comfortably do so. Keep your toes pointed forwards, and control the movements slowly.
  • The form you want to keep is your upper body flat to the floor, and pivoting at the hips only.
  • Hold the position for 1-2 seconds when your legs are elevated, then slowly return them to the floor.
  • 1-2 sets of 15 reps per side is ideal.

9. Kneeling Adduction:

This unique adduction exercise uses the added resistance of gravity to challenge your inner thighs.

How to do it:

  • Get down on your hands and knees with your palms flat on the floor and shoulder-width apart.
  • Without allowing your lower-back posture to change, raise your right leg and bring it under your torso, crossing it in front of your left knee.
  • Turn your right knee out to the side and place the outside of your right foot on the floor.
  • Squeeze your inner thighs as you lift your right knee up off the floor, maintaining contact on the floor with your right foot.
  • Lower your knee and then repeat, 15 times total on each leg.

10. Stability Ball Squeeze:

Stability balls are exercise items that help tone and strengthen your core along with your chosen exercise. With this exercise I will show you how to target those inner-thighs.
How to do it:

  • Laying flat on your back place a stability ball between your knees and hold it there. Now, with your hands placed by your sides and not moving, squeeze the ball with your knees.
  • You will feel your inner-thigh muscles working really hard against the resistance of the ball.
  • Don’t squeeze too hard, you’re just aiming to push until you feel a little resistance. You can work up to stronger squeezes over time.
  • Relax your legs and return to the starting position without losing complete grip on the ball.
  • Repeat this exercise for 1-2 reps of 25.
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