How to Lose Inner Thigh Fat | Best Exercises for Inner Thigh Fat
For years, I have been working with women that want to tone and define their inner thighs. Bottomline, they want to know how to lose inner thigh fat. That thigh gap area can be such a challenge for women! Of course, we all hate the feeling of our inner thighs rubbing together when we walk and who doesn’t want to wear shorts that show off their legs? As a women’s fitness expert and online fitness coach, I have taught thousands of women how to get rid of inner thigh fat using the best exercises that target, tighten and tone.
Create shapely and defined leg without seeing cellulite is possible. Thighs that make skinny jeans look good and that help me feel more comfortable in a bathing suit. No matter what your reason, I want to show you how to lose inner thigh fat and to get rid of thigh cellulite through inner thigh exercises that will take your workouts to a whole new level. In this article I am going to share with you my best exercises and techniques for getting rid of cellulite on thighs and how to lose inner thigh fat.
How to Get Rid of Cellulite on Thighs
What is Thigh Cellulite & What Causes Inner Thigh Fat?
Let’s take a look first at what thigh cellulite really is and what causes inner thigh fat. Cellulite is the dimpled-looking skin that commonly occurs in the thigh region. It forms when fatty tissue deep in the skin pushes up against connective tissue. This creates the dimpled appearance that cellulite is infamous for. But it goes a step deeper… thigh cellulite and inner thigh fat are two common concerns for women in particular. Each with distinct characteristics and causes.
Thigh Cellulite refers to the dimpled, puckered skin texture often seen on the thighs (as well as buttocks, hips, and abdomen). It’s a result of fat cells pushing up against the skin while fibrous connective cords pull down, creating an uneven surface. This condition is more prevalent in women due to our different distribution and structure of fat cells and connective tissue compared to men. Hormonal factors, genetics, age, and lifestyle choices like diet and physical activity also play significant roles in cellulite development. It’s important to note that cellulite is not harmful and is a common, natural appearance of skin.
It’s estimated that more than 85 percent of all women 21 years and older have cellulite and it is more common in women than men.
Inner Thigh Fat, on the other hand, refers to the accumulation of adipose tissue (fat) in the inner thigh region. This can be influenced by several similar factors such as genetics, which determines body fat distribution, hormonal changes, particularly estrogen levels that might cause fat to settle in the thigh area in women, and lifestyle factors like diet and physical activity. An excess of calories, leading to overall weight gain, often contributes to increased inner thigh fat. It’s also worth noting that spot reduction, or losing fat in just one specific area, is largely a myth; reducing overall body fat through a balanced diet and regular exercise is the most effective way to reduce inner thigh fat.
What is the difference between thigh cellulite and inner thigh fat?
When you are learning how to lose thigh fat, it is important to understand that while thigh cellulite is a superficial skin condition caused by the structure of fat and connective tissues, inner thigh fat involves the accumulation of fat due to genetic, hormonal, and lifestyle factors. Both are normal but can be managed through lifestyle changes if desired for personal health or aesthetic reasons.
What causes inner thigh fat & cellulite?
But why does inner thigh fat and cellulite develop on the thighs in the first place? Well, this area naturally has more bodyfat and more fatty tissue than other areas of the body. There are some risk factors that can play a part in whether or not you will have cellulite…
Inner Thigh Fat Risk Factors:
- Age. The older you are, the most likely you will have thigh fat and cellulite.
- Estrogen Levels
- Family History… thanks mom!
- Tissue Structure
- Being Over Weight
- Loss of Collagen
- Poor Circulation (a common issue in the legs)
- Poor Lymphatic Drainage
- Thinning Epidermis (outer layer of skin)
While thigh cellulite can be frustrating, in terms of your overall health, there’s nothing inherently wrong with having it. Still, it’s understandable that many women want to get rid of it.
What Can You Do To Get Rid of Thigh Cellulite?
If your goal is to get rid of inner thigh fat and get rid of cellulite then you have to take a three step approach. There are three key elements that really make all the difference both with cellulite on your thighs and in general with inner thigh fat.
How to Lose Inner Thigh Fat & Cellulite: It Starts with Nutrition
It is no surprise that in the battle for tight and lean legs, nutrition is important. You really do have to follow a good diet and be at a healthy bodyfat percentage to lessen the look of cellulite on your quest of how to lose inner thigh fat. I recommend a balanced nutrition plan where you eat plenty of lean protein, fruits and veggies with a balance of healthy fats and complete carbs. Completely eliminating any one of those key macronutrients and you will be doing your body and your metabolism a disservice. Want more info about nutrition tips on your quest of how to lose inner thigh fat and how to get rid of cellulite on thighs?
Best Exercises to Get Rid of Inner Thigh Fat
When you goal is to lose inner thigh fat, it is critical that you focus specifically on your legs and butt with exercises that will lean and define those muscles. Certain leg and glute exercises may help tighten the skin around the thigh region. In turn, you may also see a reduction in cellulite. Exercise isn’t a fool-proof way to get rid of cellulite on the thighs, but stronger muscles and tighter skin may reduce the appearance.
I for one am not looking after stick figure legs. I want legs, thighs and a butt with a balance of shape AND definition. Sure, you could go and run or walk hours a day, eat next to nothing and get super skinny legs with no thigh gap at all, but who wants legs that resemble a skeleton? Not the women I work with! Strong, tight legs that serve your body and help you function better… oh and they should look hot in shorts or a bathing suit. That is what I am after! The right exercises for reducing thigh and for getting rid of inner thigh fat will be ones that do add just a bit of muscle in the right places for your glutes, thighs and legs but also exercise that tone the inner thighs.
Cardio to Lose Inner Thigh Fat
Once your diet is in a good place and you have the muscle underneath to show shape in your legs, glutes and inner thighs, then thigh reducing cardio will put the finishing touches on those lean and sexy thighs.
In all my experience, one of the the best and easiest exercises for getting rid of inner thigh fat is moving more and walking. It sounds simple, but is a great place to start! A healthy thigh gap will be enhanced by simply moving more. For all of my online training clients, I require that they take at least 13,000 steps per day. Yes, that is a lot and can be time consuming, but walking is a great, low impact way to lose inner thigh fat and define and shape your legs.
While walking and moving more is a great first step, it is not enough if you want to banish bodyfat, get rid of cellulite on thighs and lose inner thigh fat for good. Interval cardio or high intensity interval training (HIIT Exercise) is my go to cardio method for women that really want to focus on thighs.
Check out: HIIT Workouts for Women
Before and After Inner Thigh Exercise Transformations
Best Exercises for Inner Thigh Fat
To reduce inner thigh fat and potentially enhance the appearance of your legs, I encourage women to engage in strengthening exercises that focus on the lower body, particularly the inner thighs. However, it’s crucial to remember that spot reduction is a myth; these exercises will tone and strengthen the inner thigh muscles but overall fat loss requires a combination of diet, overall body exercise, and lifestyle changes. Here are five effective exercises:
#1: Best Exercises for Inner Thigh Fat: Sumo Squats
One of my very favorite inner thigh workouts is a sumo squat. Sumo squats are highly effective for targeting the inner thighs due to their unique stance and movement pattern. In a sumo squat, your feet are positioned wider than shoulder-width apart with toes pointed outward, a stance that naturally shifts the focus of the exercise to the adductors, the muscles of the inner thigh. As you squat down, these muscles are engaged to control the movement and stabilize the legs, providing a deep and targeted workout for the inner thigh area.
Additionally, the wide stance and outward toes increase the range of motion, allowing for a more intense contraction of the inner thigh muscles compared to traditional squats. This makes sumo squats not only effective for strengthening and toning the inner thighs but also beneficial for improving overall leg strength and flexibility. This variation of the traditional squat targets the inner thighs, glutes, and hips. Stand with your feet wider than shoulder-width apart, toes pointing out. Squat down, keeping your back straight and chest up, then return to the starting position. This exercise not only works the inner thighs but also engages the entire lower body.
#2: Best Exercises for Inner Thigh Fat: Lunges
Lunges are an excellent exercise for targeting inner thigh fat because they engage multiple muscle groups in the legs, including the inner thigh muscles or adductors. When performing a lunge, the movement involves a forward, backward, or sideways step like with a curtsy lunge, followed by lowering the body until the front thigh is parallel to the ground and the back knee nearly touches the floor. This action requires the inner thigh muscles to work hard for stabilization and control, particularly when returning to the standing position. As lunges demand balance and coordination, the inner thigh muscles are constantly activated to maintain stability, leading to increased muscle engagement and strengthening in this area.
Additionally, lunges are effective for overall lower body conditioning, which is crucial in the process of reducing body fat, including the fat around the inner thighs. While spot reduction is a myth – you can’t lose fat from just one specific area by exercising that area alone – lunges contribute to overall fat loss by increasing muscle mass and boosting metabolism. More muscle mass means a higher resting metabolic rate, which in turn can lead to more effective fat burning throughout the body, including the inner thigh area. Therefore, by incorporating lunges into a regular workout routine, along with a balanced diet and other forms of exercise, one can achieve a more toned appearance in the inner thighs as part of overall body fat reduction.
#3: Best Exercises for Inner Thigh Fat: Hip Adduction Machine
The hip adduction machine is specifically designed to target the adductor muscles of the inner thigh, making it a great exercise for focusing on this area. When using the machine, you sit with your legs apart and then bring them together against resistance. This movement isolates and activates the inner thigh muscles, providing a concentrated workout that strengthens and tones these muscles. The resistance can be adjusted to suit your fitness level, allowing for progressive overload, which is key in muscle development and toning. As the inner thigh muscles work to overcome the resistance, they become stronger and more defined. This targeted approach is especially beneficial for those looking to enhance muscle tone and strength in their inner thighs.
#4: Best Exercises for Inner Thigh Fat: Cossack Squat
The Cossack squat is an excellent exercise for targeting the inner thigh area, primarily due to its unique range of motion and the way it engages the adductor muscles. Unlike regular squats, the Cossack squat involves a lateral movement, where you shift your weight from one leg to the other while keeping the non-weight-bearing leg straight. This lateral movement significantly activates the inner thigh muscles of the straight leg, as they are stretched and then contracted to return to the starting position. The exercise not only strengthens these muscles but also improves flexibility and mobility in the hips and groin area. As the inner thigh muscles are often underutilized in common lower body exercises, the Cossack squat provides a focused workout for these muscles, leading to increased strength and toning in the inner thigh area.
#5: Best Exercises for Inner Thigh Fat: Glute Bridge
Banded glute bridges are an effective exercise for targeting the inner thigh area, though not in the direct way that many might expect. By placing a resistance band around the thighs, just above the knees, the exercise adds an element of lateral resistance that the inner thigh muscles must work against. As you lift your hips into the bridge position, the natural tendency of the legs is to move apart due to the hip extension; however, the resistance band requires you to actively engage and squeeze your thighs to maintain position. This constant tension on the inner thigh muscles leads to increased activation and strengthening of these muscles. The engagement of the inner thighs, along with the glutes and core, makes this a multifaceted exercise that effectively tones and strengthens the lower body.
For the women that I train in my Online Personal Training program, I often incorporate exercises like banded glute bridges into a balanced workout regimen can contribute to overall body strength and muscle tone. As part of our comprehensive fitness program that includes cardiovascular exercise and a healthy diet, these exercises can help in reducing overall body fat. As fat is reduced, the strengthened and toned muscles achieved from targeted exercises become more visible, contributing to a more sculpted and defined appearance in areas like the inner thighs.
#5: Best Exercises for Inner Thigh Fat: Banded Donkey Kickbacks
Banded donkey kickbacks are a valuable exercise for targeting the muscles in the glutes and thighs, including the inner thigh area. When a resistance band is used, typically placed around the thighs or ankles, it adds an extra level of difficulty to the exercise. As you perform the kickback, extending one leg backward against the resistance of the band, not only are the gluteal muscles engaged, but the inner thigh muscles of the stationary leg also activate to stabilize the body. This stabilization is key: it ensures that the inner thighs are continuously worked as they help maintain balance and proper alignment during the exercise. The resistance band further intensifies this engagement, requiring the inner thigh muscles to exert more effort to stabilize and control the movement.