Those women most likely have an ectomorph body type. This is why you end up seeing 2 girls following the same diet and exercise regime and one ending up with much different results than the other one.
7 Exercises That’ll Melt Your Inner Thigh Fat
As I mentioned previously, the inner thigh area is one of the most stubborn areas for women when it comes to fat loss. One of the most common mistakes I see is women trying to spot reduce inner thigh fat, which is impossible. So, I start doing crunches a day, focusing all my energy on this body part. Will I lose belly fat and get those abs? Sadly, no. We cannot choose where we lose fat. Eating a healthy diet at a calorie deficit, followed by cardio and resistance training that will help you slim inner thighs down without adding extra muscle bulk.
Your body needs a well-balanced diet with lots of fruits and veggies, lean protein, good fats and fiber. You should avoid alcohol, sugar in any form , processed food, baked goods, deep-fried foods, etc. If you want to lose inner thigh fat fast and get leaner, you really need to change your diet and stick to it.
When we need energy, our body starts burning carbs first, followed by protein and fat. So, if you eat a low carb diet and there are not enough carbs, your body will start to burn more fat and protein. And I mean slight: calories. But, keep in mind that any form of dieting and calorie restriction can potentially slow down your metabolism, so start with a small calorie deficit.
I see a lot of women that are trying to lose fat from their thighs doing precisely what they should not in term of workouts.
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Again, there is nothing wrong with increasing muscle size on your legs by lifting heavy weights for example, but this will not get rid of the fat on your thighs. I see a lot of women targeting their inner thighs with resistance training i. In fact, it could just make this area end up looking bigger. In addition, unless you want to make your thighs bigger, I would avoid workouts that heavily target your quads, such as the following:.
Cycling, the elliptical, stair master, stair or uphill running, etc. They increase your cardiovascular fitness and burn lots of calories. Yes, there are still workouts you can do that will tone up your whole body, including your thighs. And again, I suggest you test some things and different workouts for yourself and your body type and see what fits you best.
To start, below I have recommended exercises for slimming inner thigh area that worked on the majority of the girls I trained including myself.
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If you want to burn inner thigh fat fast, you need to combine effective cardio with the right type of resistance training. Walking is the absolute best exercise for getting rid of overall excess fat, including your inner thighs. However, you do need to do a lot of walking. By a lot, I mean 10, steps per day or 10kms, if you can! Then try to do as much walking as you can throughout the day. Generally speaking, long-distance running will not bulk up your legs as much as sprinting, for sure. But again, it is very individual, so pay attention to how your body responds to running.
If you know this applies to you and growing thigh muscle is not one of your fitness goals, it might be best to avoid running and stick to power walking instead. Resistance training will tone up your body, and it will help you lose weight faster. Any type of resistance training is great. They will also help you tone up your entire body without getting bulky — through carefully planned resistance training. My program has 3 different versions, one for each body type.
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Article written by Rachael Attard Rachael is an Australian born certified personal trainer and nutritionist who holds a Bachelor degree in Science. After struggling for years to find an exercise and diet program that is tailored to women striving for lean and toned body with no bulk she designed her Lean Legs Program. This program is tailored to each body type and focused on helping women get toned but feminine bodies, without getting bulky. Her mission is to empower women and help them stay in shape in a healthy and balanced way.
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Reduce Inner Thigh Fat: Put an End to Chub Rub!
This site uses Akismet to reduce spam. Learn how your comment data is processed. That will be hard cause bread is a really popular food in my family, but I need to lose my thigh fat before the 18th of December.. I suggest that you contact info rachaelattard. Hi I am Aliza , my thighs are getting big in the past three years and i am not able to lose an inch though I have tried harder. Please help me maybe a little guide on food intake. Make a 2-second pause and get back to the starting position.
Keep in mind, that while performing this move you should also engage your abs, outer thighs and obliques. Do 15 reps for each side. This exercise has a great bonus — it helps not only reduce inner thigh fat, but also tones your butt and helps to get rid of belly fat. Then spread your feet wider than your shoulders and place them at a degree angle. Keep your hands together under your chin or grab a dumbbell. Next, do a deep squat until your thighs are parallel to the floor. Keep your back straight and your knees out. Get back to the starting position.
Do 15 reps. Stand with your feet shoulder-width apart and your toes pointing straight ahead. Now place a soft ball between your inner thighs. Place your hands on your hips and lift your heels. Your aim is to balance on the balls of your feet.
Then bend your knees and slowly lower your body an inch down, squeezing the ball with your inner thighs. Keep your core tight and your back straight.
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You can replace the ball with a pillow. If it is hard for you to balance on your toes, you can slightly support yourself by holding a chair back. Lie down on your right side, supporting your head with your right arm. Place a small soft ball between your ankles. Stabilize your body by placing your left palm in front of your chest. Squeeze your inner thigh muscles to hold the ball better. Press your right leg towards the left one and lift both legs about six inches up.
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Make a 5-second pause and get back to the starting position. Do 10 reps for each side. Lie down on your back. Then lift your legs up with your feet flexed. Make sure that your abs are engaged in order to perform the exercise safely and properly. Extend your hands out to the sides and place them on the floor.