How To Lose Inner Thigh Fat – Workouts and Health Tips

Lose inner thigh fat- For ladies, developing thigh fat is probably inevitable. Do you know why?

Women accumulate fat majorly in their breasts, butts, hips, and thighs. This provides some support during pregnancy and lactation. But we need to lose inner thigh fat to fit into our lovely skinny jeans, right?

Unfortunately, burning thigh fat isn’t quite easy because the fat that accumulates in the lower body is stubborn and difficult to shed.

Planning to lose inner thigh fat is spot reduction, and this is a myth. You can not have a target area reduction until you decide to drop your total body fat.

It is possible to engage in specific exercises that will help strengthen the muscles of your legs, but they won’t get rid of any fat that lies on top of these muscles. You can only lose fat from your entire body to get leaner inner thighs.


I know that talks about how impossible spot reduction is could be scary. But you don’t have to be scared.

In this post, I’ll share with you several health tips and specific lower body workouts that can give you a speedy loss of fat in your entire body, including your thighs.

But before I delve into that, allow me to chip in some of the causes of thigh fat. Do you know why your thigh fats accumulate very fast? Just like I explained earlier, hormonal changes during pregnancy can make you have a fat thigh.

Another cause of big thighs is a poor diet. Unhealthy eating like the consumption of excess sugar, saturated fat, and alcohol also spike fat accumulation in the body and thighs.

Don’t let me bore you with several stories of how you gain thigh fats. How can you lose? I will discuss three essential tips that could help you lose inner thigh fat fast. They are workouts and health tips that are natural and safe.


Health Tips to Lose Inner Thigh Fat


1. Drink a Lot of Water



Always have in mind that you’ll need an entire body fat loss to reduce inner thigh fat. This is why you need to adopt a lifestyle that will favour weight loss. One healthy way of losing fat naturally is by drinking a lot of water.

Taking water in place of sodas, fruits juice, and other sweetened beverages brings down your calorie intake. And a successful reduction in the number of calories you take means a slimmer waistline and leaner inner thighs.


2. Always Stay Active

Living a sedentary lifestyle is a principal cause of obesity. To lose body fat, you need to keep yourself active.

Move from one place to the other, ride bikes, and engage in several sporting activities. Have early morning or evening walks with a friend. All these contribute to burning excessively stored fat in the body, thighs inclusive.


3. Sleep Well



Having proper and sound sleep allows for hormonal balance. When there is no irregular functioning of your fat-producing hormones in the body, your body stores less fat, you should have at least 6-8 hours of sleep daily.


4. Drink Water Before Eating

This is a trick I do to avoid overeating. I try as much as possible to fill myself with water just before taking my main mean. Why? Overeating can make you fat. So use water to eat less and weigh less.


Dietary Control to Lose Inner Thigh Fat

Apart from the regulated fatty acids produced in the bloodstream, the only way fats get their way through into your body is through your diet. This is why it is essential to have a controlled dietary routine.

It will help you eat clean and avoid excessive consumption of fatty and unhealthy meals. Here are some of the things you could to regulate your diet.


1. Eat Less Sugar



Sugar consumption adds up the number of calories you consume. To lose thigh fat, you have to try to substitute honey for sugar. Honey has a natural sweetening value, which is much safer for your health than processed sugar.


2. Eliminate Trans Fats



Trans Fats contain unhealthy fats that contain excess calories. And this means more fat in your body. They can be found in fried foods and many commercial baked products like cakes, cookies, and crackers.

I know you see a lot of ”trans-fat-free” labels on the wraps, but don’t be deceived. Even if it contains less than 0.5 grams of trans fat per serving, you’ll also see ‘trans-fat-free’ label on it.

To be very sure that your fries do not contain trans fats, always check the ingredient list. If you find on the list any hydrogenated oil, it contains trans fat. So, don’t take it.


3. Ditch Alcohol

This may be some difficult decision to make for those who are addicted to taking alcohol. But if you want to have leaner thighs, you have to do it.  Alcohol contains sugar and gives more calories to the body.

Not only that, it affects your ability to sleep well, increases your food consumption, and hinders your fitness routines. All these are contributory factors to gaining fat in all the parts of the body.


4. Quit Eating Processed Foods



Now is the time to quit eating out all the time. Processed foods are high in sugar and trans fat, and that won’t help reduce your body fat. It is advisable to stick to food made at home.

This way, you get to make the appropriate decisions on the number of calories you take. You can also cook with monosaturated oil like olive oil and coconut oil.


5. Eat Oatmeal


Oatmeals are high in soluble fiber. Taking a bowl of cereal every morning makes you full for long hours. This will help you keep away from overeating unhealthy and processed food while you’re out of your home.

By so doing, you’ll gradually control calorie intake and lose fat.


6. Eat Veggies and Fruits



A vital dietary decision to make when you want to lose weight is to include a lot of fruits and veggies in your diet. Vegetables and fruits help your liver detoxify toxins and excess hormones.

This helps you lose inner thigh fat. You can take fruit or vegetable salad, make smoothies with veggies and fruits, and also some healthy snacks and desserts.

More veggies and fruits in your diet improve your chances of losing inner thigh fat.


7. Take Detox Drink

Weight loss drinks like apple cider vinegar, lime-water solution, or lemon-water solution help you reduce body fat very quickly.

These detox drinks help to detoxify your liver of certain hormones that will hinder your body from storing excess fat. To lose fat in any part of the body, detox drinks are useful home remedies.

Other dietary routines you could adopt are keto diets, vegan diets, intermittent fasting, low carbs, and so on. There are infinite nutritional rules you would get from several sources to lose body fat.

However, you must choose the one that suits you while considering some of your health conditions. It would be thoughtful to see a doctor or a dietician before having a change in your diet plan to lose weight.


Read Also: How to Lose Weight Fast with Best Diet Plan & Exercises In 30 Days


Workouts to Lose Inner Thigh Fat

For many, exercises seem to be the first thing that comes to mind when they want to reduce body fat. The reality of fat loss, however, is that one can not spot reduction. Exercising a particular part of your body doesn’t mean you’ll lose fat there.

To lose fat in any part of the body, it is best to put into action as much fat as possible with exercises that engage multiple muscles at once.

It is better to do such exercises for an extended period instead of short-timed workouts that focus on only one or two muscles at a time. Although for thigh fat reduction, lower body exercises will be preferable to drills that will work the upper body.

Below is a list of some workouts that will help to lose fat in the entire body while at the same time toning your thighs.


1. Cossack Squat



This exercise can help to shape glutes and thighs from an all-around angle.

How To:

  • Stand with feet much wider than shoulder-width apart, leave your arms relaxed by your sides
  • Squat to the left while turning your right toes up
  • Flex your right foot so that your right leg remains straight and the torso leans slightly forward to maintain balance
  • Stretch arms upright out from shoulders.
  • Reverse to the starting position and perform the exercise on the other side to make 1 rep.
  • Do 2 to 4 sets of 8 to 12 reps.

2. Side-Lying Leg Lift


How To:

  • Lie resting on your side on the floor or a workout mat and use a small pillow for neck support
  • Move your top leg forward so that it’s leaning on the floor
  • Keep your bottom leg stretched and pointed your toes
  • Lift it about six inches off the floor and hold for three seconds
  • Then, lower it back down, Do not let your bottom leg rest on the floor until you complete your set
  • Do 2 sets of 10 reps with each leg.


3. Side Lunge Sweep

Side lunges are perfect for toning the inner and outer thigh region. The move works your inner thighs even more and adds a balance challenge for the core.

How To:

  • Stand with your feet together
  • Place your hands on your hips
  • Take a wide step out to your left side and lower into a lunge
  • Bend your left knee and push your hips behind you.
  • Push through your left heel and stand back up, crossing your left leg in the front of your body without touching the ground.
  • Swing your leg back out to the left side and repeat.
  • Repeat 15 times with both legs

Note: Focus on squeezing your inner thighs as you cross your leg in front of your body.


4. Chair Pose Close



This move works both legs from multiple angles to help you get the most out of every rep.

How To:

  • Stand Upright with your feet together
  • Place your hands on your hips.
  • Bend into a narrow squat by bending your knees and pushing your hips back.
  • Stay in the squat position on your right leg and stretch your left leg out to the side, pointing your foot.
  • Raise your left leg  and move it in front of your body
  • Tighten your inner thighs until your knees are touching.
  • Pause for 1 second
  • Then lower your left leg back down to the side.
  • Do 10 reps with both legs

Note: You might need to hold onto a chair or a wall with your hand for support if you need to.


5. Scissor Legs Plank



How To:

  • Start in a full plank position with each foot on a folded towel, paper plate, or gliding disc.
  • Spread your feet and open your legs as wide as possible.
  • Then gradually tighten inner thighs to slide feet back together.
  • You can do 2 sets with 15 repetitions.




Although thigh fats are very stubborn and not so easy to burn, it’s not an impossible task. All you need is the right choice of diet, workout, and lifestyle.

You can follow some of the useful tips you’ve read in this post and be sure you won’t have trouble fitting into your skinny jeans soon.

You May Also Like