When you consume more calories than you burn, your body starts storing those excess calories in the form of fat. Some women naturally have less body fat and find it easier to lose weight. 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.
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.
78 comments on “How To Lose Inner Thigh Fat (Plus What Not To Do)”
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. 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.
7 Exercises That’ll Melt Your Inner Thigh Fat
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. 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.
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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.
Personal trainer shares the tips and tricks to help you get rid of inner thigh fat forever
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. Your email address will not be published. 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.
It would be best to contact info rachaelattard. What proper workouts should I do? I also want to know what are the things that I should eat and not to thank you so much in advance! Squat down as low as possible while keeping chest lifted and knees tracking over toes. Jump up in the air and rotate body a quarter turn to the right while bringing feet together, swinging arms overhead to help propel body up.
Land in a deep squat, facing left side of the room. Continue to complete a full rotation. Repeat as many times as possible for 1 minute, then repeat to the left. This Pilates exercise is typically done on the Reformer, but without springs to assist the movement, this standing version challenges your body even more, says certified Pilates instructor Christine Bullock.
Try these other reformer-inspired exercises you can do at home. To do it: Stand with feet hip-distance apart and parallel. Place a gliding disc or hand towel under right foot. Extend arms straight out from shoulders, palms forward. Slide right leg to side, opening legs apart wide 2 to 4 feet. Press into left foot and use inner thighs to draw right leg back to starting position, keeping legs straight. Do 15 reps; repeat on opposite side. The primary role of the inner-thigh muscle is to flex and extend the femur thigh bone while walking. This exercise is excellent for targeting those muscles, along with the hamstrings and glutes, says Pete McCall , host of the All About Fitness podcast.
It uses the inner-thigh muscles the way they're designed to be used and enhances tone without increasing size hypertrophy of the muscle fibers, he says. To do it: With arms by sides, step right foot forward, lowering into a lunge. Shift weight into right leg and stand up, balancing on right leg with left knee bent.
Extend left leg back while right knee bends slightly, hinging forward from hips body should almost make a straight line from left heel to head. Immediately swing left leg forward into a lunge and repeat on the opposite side. That's 1 rep. Do 2 to 4 sets of 8 to 12 reps, resting 30 to 45 seconds after each set. Certified Pilates instructor Lisa Johnson loves this thigh-toning move because it's nearly impossible to cheat.
To do it: Place a squishy ball or pillow between your legs and lie on your side, arm cradling head and knees bent. Inhale and on the exhale, press the top knee down with force into the ball and hold for 4 counts. Inhale to release.
1. Start Tracking
Do 12 to 15 reps; repeat on the other side. You'll work the inner thighs of both legs while also targeting the outer thighs and obliques, she adds. To do it: Lie on one side with body in a straight line, bottom arm extended to support head and neck, legs stacked with knees, and toes pointing directly forward.