What Exercises Get Rid of Inner Thigh Fat Fast?


Some body fat is essential for protecting your organs and sustaining life. But many people have excess body fat that they’d rather do without. Women tend to store extra fat in certain places like their lower belly, hips, and inner thighs.

If inner thigh fat is a particular problem, how do you get rid of it? For many, it’s a stubborn issue, and some exercises can even make inner thighs bigger instead of smaller. Here is what you need to know about this type of fat, why it’s a burden for so many people, and what exercises get rid of inner thigh fat.

What Causes Inner Thigh Fat?

When you burn fewer calories than you consume, your body is going to store those calories in the form of fat. Unfortunately, you can’t choose where that fat gets stored. That is mainly determined by gender, body type, and genetics.

Many women store excess body fat in their inner thighs, but women tend to have different body types. For example, some women find it easy to lose weight and tone, and others find it challenging.

Why Inner Thigh Fat Is Hard to Lose

Of all the areas on the body, the inner thigh is one of the difficult ones to address when it comes to fat reduction. Even women that are naturally slim have trouble losing fat in this part of their body.

One common mistake that many people make is trying to spot reduce fat, which isn’t possible. You can’t choose the area of the body where you lose fat, whether it’s your belly, hips, or inner thigh.

The fastest and best way to lose inner thigh fat is to eat a healthy diet that reduces your calorie intake combined with the right exercises that will help you slim down your inner thighs.

Diet Tips for Getting Rid of Inner Thigh Fat

If you’re exercising to get rid of inner thigh fat but still eating a high-calorie diet, you probably won’t be happy with the results. You need to switch to a well-balanced diet that is rich in veggies, fruits, lean proteins, and good fiber and fats.

You should also avoid sugar, processed food, deep-fried food, and alcohol. Not sure how to make the right dietary changes to get rid of inside thigh fat? Here are a few tips:

  • Include a variety of food in your diet. If you’re eating the same things every day, you’re more likely to cheat. Keep it interesting.
  • Ditch the flavored creamers. Everyone loves those fancy flavored coffee creamers, but they’re fattening and unhealthy. Try adding a pinch of cinnamon or a drop of vanilla extract to your coffee instead.
  • Choose low-calorie beverages. You can save over 1,000 calories per week just by switching out one of your high-calorie sodas for a zero-calorie flavored seltzer.
  • Eat high-fiber vegetables and fruits. If you’re craving sweets, choose high-fiber health options like apricots, mangos, nectarines, plums, and even baked kale chips.

What Exercises Get Rid of Inner Thigh Fat?

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It’s vital to understand that you can’t spot reduce body fat, meaning it won’t be possible to target only a certain part of your body for fat loss. That said, there are special exercises that do tone your inner thigh muscles and some that will even bulk them up!

First, avoid weighted leg machines if you want to make your legs smaller. Those machines will do the opposite. If you want to do the right type of workout, try these exercises to get rid of inner thigh fat:


Image by Daniel Reche from Pixabay

Yes, it seems too simple, but a low-intensity cardio exercise like walking will help you lose overall excess fat, including that stuff you hate on your inner thighs. But you need to walk a lot. How much? A good ballpark figure is about 10,000 steps per day. Fortunately, you don’t need to do them all at once. Get yourself a fitness tracker and split up your walking throughout the day.

Cossack Squat

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This is an exercise for your lower body that is meant to shape your thighs and glutes from every angle. To do it, stand with your arms relaxed at your side and feet shoulder-width apart. Squat as deep as you can to the left while keeping your right leg straight and turning those right toes up. Lean slightly forward and extend your arms straight out from your shoulders. Return to the starting position and do the opposite side.


Do 8-12 reps and 2-4 sets.

Inner-Thigh Blaster

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This is a low impact exercise that works your inner thighs. Stand about a forearms’ distance from a countertop or sturdy chair. Feet should be hip-distance apart facing forward. Place a small pillow or soft ball between your inner thighs. With your hands on your hips, lift your heels to balance on the balls of your feet. Bend your knees about an inch while keeping your body straight and inner thighs pressed into the ball. Raise back up and lower feet.

Do 30 reps.

Scissor Legs Plank

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This exercise both works out the inner thighs and engages your chest, arms, glutes, and core. Start in a full plank position with each foot resting on a folded towel, gliding disc, or paper plate. Keep your upper body stable while you slide your feet apart to open your legs as wide as possible. Then, slowly squeeze your legs back together.

So 15 reps and 2 sets.

Squeeze and Lift

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Even if you have weak inner thigh muscles, the small movements in this exercise will be beneficial. Lie on one side with your lower arm bent to support your head and the upper arm in front of you on the floor as a stabilizer. Place a small ball or folded pillow between your ankles. Squeeze your inner thighs while lifting your legs about six inches off of the floor. Hold for five seconds.

Do 10 reps and then roll over and repeat on opposite side.

Bodyweight Lunges

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Lunges are a simple exercise that will help you get rid of excess inside thigh fat. This one will also work on your hamstrings, glutes, calves, quadriceps, and core. To do it, stand with your arms at your side and feet hip-width apart. Keeping your back straight and chest lifted, take one large step forward with the right foot, lowering into a lunge until your thigh is parallel with the floor. Push off of the right foot until you are back in the starting position. Do the other leg.

Do 10-15 reps.

Crisscross Power Jacks

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This is a combination cardio and leg exercise that will help you burn calories and tone your legs and inner thighs. Stand straight with your feet together. Take a deep breath, exhale, and jump your feet out wide while crossing your arms overhead. Next, jump again and scissor cross your legs (left over right) and your arms over your chest (left over right). Return to original position and repeat on opposite side.

Do for 30-45 seconds.

Supine Inner Thigh Lift

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This exercise engages your abs, lower back, legs, and inner thighs. Begin by lying flat on the floor with your abs engaged. Place your hands flat on the floor for support and lift both legs towards the ceiling. Lower the right leg out to the side as far as possible without lifting your left hip off the floor. Bring your leg back to center.

Do 15 reps and then switch to the other leg.

If you’re looking to get rid of inner thigh fat, understand it first. Spot exercises won’t work to target that area, but a combination of the right diet and exercise program will help you slim down, and you’ll see a noticeable difference in your inner thighs.

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