The vastus medialis, along with the adductor longus, brevis and magnus compose the inner part of the thighs. All of these muscles get activated when you do hip flexion and hip adduction. These motions take place when your thigh moves toward your stomach and toward the center of your body. Take these motions into consideration to reduce your inner thigh fat. You also have to make appropriate dietary changes.
Step 1
Eliminate all the unhealthy foods from your diet. Give up the cheese curls, cupcakes, burgers, french fries, spare ribs, chips and candy bars. Eat foods that are lower in fat and higher in nutrients like lean meats, fruits, vegetables, whole grains, beans, low-fat dairy products and nuts.
Step 2
Ride an exercise bike or do another form of cardio that involves your inner thighs. Running, elliptical training, stair climbing, rowing, swimming and power walking are examples. The American College of Sports Medicine recommends 60 to 90 minutes of cardio for weight loss. Work out three days a week on alternating days at this time frame.
Step 3
Stand with your feet in a wide stance to do sumo squats. Turn your toes out at a 45-degree angle and hold a dumbbell vertically straight down in front of your body. Bend your knees to lower your body and stop when your thighs parallel the floor. Stand back up and repeat for 12 to 15 repetitions.
Step 4
Stand with your back to a weight bench to do single leg split squats. Pick up your right leg and rest the top of your foot on the bench. Place your hands on your hips and lower yourself down by bending your left knee. Stop when your thigh parallels the floor, stand back up and repeat. Do 10 to 12 reps, then switch sides. Keep your back straight and core tight throughout.
Step 5
Fasten an ankle strap to a low setting on a cable machine and to your lower right leg to do hip adduction. Stand with your right shoulder facing the weight stack, lift your foot off the floor and move your leg across the front of your body in a sweeping motion. Lower your leg back to the starting position, repeat for 12 to 15 reps and switch sides.
Step 6
Lie flat on your back to do inner thigh squeezes. Lift your legs, bend your knees and position a stability ball between your thighs. Place your arms out at your sides, squeeze inward forcefully and hold for a full second. Release the pressure for a second but keep the ball in the air. Repeat for 12 to 15 repetitions.
Tips and Warnings
- Perform four or five sets of your thigh exercises and work out three days a week on alternating days of your cardio.
Things You'll Need
- Dumbbell
- Bench
- Stability ball
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