8 Easy Exercises to Lose Inner-Thigh Fat!

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Inner-thigh fat can be hard to target and is often overlooked in a typical workout routine. However, by including the following 8 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! 

How To Lose Inner Thigh Fat

Table of Contents

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 countertop that is around waist height. Use the countertop 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 countertop 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. 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.

3. Scissor Legs Plank

This is a great exercise for working a lot of different muscle groups, like your core, arms, glutes and chest. While giving the inner-thighs a particularly tough workout.

How to do it:

  • You need a smooth surface and a couple of towels for this exercise. Begin by assuming the plank position, and put a folded towel under each foot.

  • Keeping your upper body stable, slide your feet outwards as far as you can comfortably slide. Then return to the starting position by using your inner-thigh muscles to bring your legs back together.

  • It’s a lot harder than it sounds, but really punishes those thigh muscles. 2-3 sets of 15 reps will really test your conditioning.

4. Laying Down Frog Bend

Frog bends are ideal if you don’t have much time or any other equipment. It relies on gravity and bodyweight resistance, and you can perform this exercise anywhere you can find a little floor space. You can even do the frog bend when you're pregnant (if you are, make sure to check out this great Heidi Klum Prenatal Workout video).

How to do it:

  • Lay flat on your back with your legs extended vertically. Turn your heels outwards and flex your feet.

  • Now slowly bend your knees outwards. Then straighten your legs out again to the starting position. You will feel your inner-thigh muscles doing most of the work, and 2-3 sets of 15 reps will be more than enough.

5. 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.

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  • 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.

6. 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.

7. 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 (a lying down version):

  • 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.

8. Performing a Bridge

The bridge is a popular yoga pose that most of you will be familiar with. But have you ever formed the bridge? It’s harder than it looks, and it uses the thigh muscles to hold the position.

How to do it:

  • Laying on your back, bend your knees and place your feet flat to the floor a hip’s width apart. With your palms facing down slide your arms alongside your body until your fingertips lightly touch your heels.

  • Now, press your feet into the floor and raise your hips. Inhale as you perform this motion and use your shoulders to raise your chest off the floor.

  • Your spine should be completely off the floor when you have fully extended the bridge. Hold this position for 30-60 seconds. It will be difficult the first time you try, but becomes easier with practice.

Incorporate as many of these exercises into your workout plans three times a week as you can. The beauty of these exercises is that there is no need for gym equipment or machines in your home. You can start today with just a few minutes and start making a difference.

Ninja tip: More Resistance = Quicker Result

Something I love to use in my workouts is resistance bands, because they immdeiately give an extra boost to your strengthening and toning moves. You can use them in so many ways, without adding too much pressure to your joints. They are also lightweight and easily taken with you anywhere. 

Thigh exercise band

Simple thigh exercises to do at home, with resistance bands

How to Work out Your Inner Thighs with Resistance Bands?

Here's a full exercise routine with resistance bands for thighs, hips and butt:

A resistance workout is a great alternative for other exercises, especially if you're strapped for time and need a lot of bang for your buck. You can get a set of different strengths to vary and build-up your strength here.

You will feel and see a difference in no time. Your inner-thighs will be tighter and slimmer. You can achieve your ideal look by summer, and it starts today!

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thigh exercises

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