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Ways to Lose Inner Thigh Fat Fast

author image Myrna St. Romain
Myrna St. Romain has been a writer for more than three years, contributing to such sites as ataglance.com and leisurepro.com. She received a Bachelor of Science degree in Nutrition from University of Nebraska in 2004 as well as personal training certifications through ACE and NASM.
Ways to Lose Inner Thigh Fat Fast
Lose inner thigh fat Photo Credit nensuria/iStock/Getty Images


The inner thigh muscles, also known as adductors, are seldom worked during daily activity and exercise so fat tends to accumulate in this area. Liposuction is the quickest way to eliminate fat from your inner thighs. This is a costly procedure and may require several days of recovery. However, most individuals can lose this stubborn fat by cleaning up their diet as well as by performing aerobic exercise alongside exercises that target the adductors.

Aerobic Training

Ways to Lose Inner Thigh Fat Fast
Engage in aerobic exercise for at least 45 minutes per day. Photo Credit diego_cervo/iStock/Getty Images

Engage in aerobic exercise for at least 45 minutes a day, five days a week. Stair climbing, running, brisk walking, elliptical training and dancing increase heart rate and work your thigh muscles. This blasts fat on your inner thighs as well as the rest of your body.

Healthy Diet

Ways to Lose Inner Thigh Fat Fast
A healthy diet is a key part of losing inner thigh fat. Photo Credit sutsaiy/iStock/Getty Images

A healthy diet is a key part of losing inner thigh fat. Stay away from empty calories like pastries and candy and focus on consuming nutrient dense foods. These include lean cuts of meat, fish, fruits, vegetables, low fat dairy and whole grains. They help you stay satiated longer, therefore curbing the temptation to gorge on simple carbohydrates.

Plie Squats

Ways to Lose Inner Thigh Fat Fast
Plie squats target your adductor muscles. Photo Credit Jani Bryson/iStock/Getty Images

Plie squats target your adductor muscles, giving them a sleek, toned appearance. Stand with your feet in a wide stance, toes pointed out and hold a pair of dumbbells in front of your body, resting between your thighs. Keep your back straight and squat down until your knees are at a 90 degree angle. Push back to starting position and do three sets of 20 reps.

Adduction Machine

Ways to Lose Inner Thigh Fat Fast
The adduction machine can also help work your inner thighs. Photo Credit Creatas/Creatas/Getty Images

Most gyms have adduction machines to exercise your inner thighs. Place your inner thighs on the padded levers and plant feet on the foot rests. You can set the amount of resistance based on your strength level; just make sure there is enough to feel your adductors burn. Squeeze legs together, hold and extend out to starting position. Do three sets of 20 reps.

Cosmetic Surgery

Ways to Lose Inner Thigh Fat Fast
Liposuction is another option if you can't get the fat to budge. Photo Credit Juanmonino/iStock/Getty Images

Consider liposuction if you have the money and your inner thigh fat will not budge. This procedure removes fat under the skin with a cannula and a vacuum. Doctors will typically recommend this surgery only for fit individuals who simply have stubborn fat pockets; not those who are overweight.

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