6 Most Effective 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 7 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. Gate Swings:
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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.

2. Inner-Thigh Pilates Leg Lifts:
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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.

3. Weighted Inner-Thigh Lift:
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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.

4. Side Lunges:
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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.

5. Side Plank Lift:

How To Do A Side Plank Exercise - Side Plank Variations

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.

6. Stability Ball Squeeze:
10 of the Best Stability Ball Exercises | Openfit
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.