6 Best exercises In Order To Lose The Inner Thigh Fat

Squeeze and Lift

The small range of motion in this isolated movement makes it a great option for people with very weak inner-thigh muscles or those dealing with a groin injury, says Michele Olson, Ph.D., professor of exercise physiology at Auburn University. Plus, it’s easy to learn and you can do it just about anywhere.

To do it: Place a small ball between ankles (can be a soft weighted ball, air-filled ball, or medicine ball, but softer balls are more comfortable), and lie on right side, supporting head with bent right arm.

Bend top arm and press hand on the floor in front of chest to help stabilize body. Squeeze inner thighs to secure ball.

Lengthen legs and then press bottom leg up toward top to lift both legs about 6 inches off the ground. Hold for 5 counts. Do 10 reps; repeat on opposite side.

Barbell Squat

If you want to reduce the size of your thighs and look more toned, then your goal is really fat loss since you can’t spot reduce, says Nick Tumminello, certified strength coach and owner of Performance University.

To maximize fat loss and sculpt sexy legs (i.e. tighten your inner thighs), your best bet is to use exercises that recruit multiple muscles like barbell squats (demonstrated here by IFBB Figure Pro Maggy Cambronero), Tumminello says. “The more muscles you work, the more calories you burn.”

To do it: Place a barbell across shoulders (not on top of your neck) and stand with feet just wider than shoulder width, toes turned out 10 to 15 degrees. Bend at knees and hips, lowering body as close to the floor as possible (heels should not lift off the ground and lower back should not lose its arch).

Keep knees wide and tracking in the same direction as toes to avoid letting knees drop in toward the midline of body. Reverse the motion and stand up. Do 3 to 4 sets of 8 to 12 reps.

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