The adductor muscles make up the groin area on the inside of the thighs. Fat that builds up around the groin is not hazardous to your health, but it does cause frustration. To lose weight in the groin, you have to lose weight throughout your body as a whole. This is because spot reduction is not possible. Adding a few weight-training exercises to your weight-loss plan can promote better definition.
Step 1
Track your calories for three days, total the intake and divide by three to get an average. Reduce this amount by 500 to get a new intake, and eat that many calories a day. For example, if you currently average 2,500 calories daily, make your new intake 2,000. This will cause about 1 lb. of weight loss weekly. Choose foods that are low in energy density, like fruits, vegetables, lean meats, whole grains, low-fat dairy and fish.
Step 2
Replace the calorie-ridden beverages in your diet to further promote weight loss. Soda, sweetened tea, dessert coffees with whipped cream, milk shakes, slushies and alcohol all contain a high amount of calories. Stick with calorie-free options instead, such as water, diet beverages and unsweetened tea.
Step 3
Prevent yourself from overeating by incorporating healthy snacks into your diet. Have snacks two to three hours after your meals, and keep them small. Whole-grain crackers with hummus dip is a healthy option.
Step 4
Perform cardiovascular exercise to burn fat around the groin. Choose a type that you like, such as brisk walking, running, biking, stair climbing or rowing. Aim for 45 to 60 minutes, and work out three or four days a week.
Step 5
Execute a set of sumo squats. Stand with your feet in a wide stance and toes facing outward. Place your hands on your hips, lower yourself down by bending your knees and stop when your thighs parallel the floor. Rise in a steady motion, and repeat. Keep your abs tight and your back straight throughout the movement.
Step 6
Fasten an ankle strap from a cable machine to your lower left leg to do standing adduction. Attach the strap to a low pulley setting, and stand with your left side facing the weight stack. Lift your foot off the floor and sweep your leg across the front of your body. Lower your leg, repeat for a set of reps and switch sides.
Step 7
Sit in a chair to do a medicine ball squeeze. Place the ball between your thighs, and squeeze it forcefully for a second. Release the pressure for a second, and repeat for a set of repetitions.
Step 8
Use the weight of your body to do lying adduction. Lie on your left side with your left leg angled forward and right leg behind your body. Keep your left leg straight, and raise it 6 to 10 inches in the air. Hold for a second, and lower it back down slowly. Repeat for a set of reps, and switch sides.
Tips and Warnings
- Aim for 10 to 12 reps of your adductor exercises and do four or five sets. Work out two or three days a week.
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