Thigh fat occurs when your body's energy consumption is out of balance. This means that you're consuming more calories than your body uses, resulting in fat storage. You can't spot reduce your inner thighs. If you want to get rid of inner thigh fat, you need to burn fat all over your body, including the thigh area. Combining cardio activity with inner thigh toning exercises will help you lose inner thigh fat quickly.
Thigh Fat Burning
Set a fat loss goal to burn inner thigh fat quickly. For example, if you want to lose a pound of thigh fat each week, you need to burn 3,500 calories a week, which is about 500 calories daily. If your goal is to lose 2 lbs. a week, you need to increase calorie burning to 7,000 weekly, which is 1,000 daily. If these goals seem too difficult, combine a reduced-calorie diet with exercise to shed inner thigh fat. For example, work out to burn 400 calories daily and reduce 600 calories in foods to lose 2 lbs. weekly. Discuss a safe weight loss goal for your situation with your doctor.
Plie
The plie is an effective exercise for toning your inner thighs. Stand upright with your feet a little wider than shoulder-width apart. Point your toes outward. Extend both arms in front of the body and lower into a squat position. Keep your weight on your heels and knees behind the toes. Return to your starting position and repeat plies for a minute.
Leg Circles
Lie down on your back, arms resting at your sides. Extend your left foot toward the ceiling, pointing your toes. Rotate your leg slightly outward and trace five circles in a clockwise direction. Then, repeat five circles in a counterclockwise direction. Keep your hips planted firmly on the ground during this exercise. Switch legs and repeat leg circles five times on the other leg.
Circuit Training
Circuit training allows you to burn 30 percent more calories than traditional strength training workouts, according to "Fitness" magazine. Start out with a strength training exercise, such as leg circles. After completing this exercise, switch to intense vigorous activity, like running, jumping rope or jumping jacks. Alternate between the two different types of activities, selecting a new strength training exercise for each new circuit.
References
- U.S. Department of Health and Human Services; Statistics Related to Overweight and Obesity; February 2010
- MayoClinic.com; Exercise for Weight Loss; December 2009
- "Fitness" Magazine; Circuit Training Workout: Burn 30 Percent More Calories; Liz Neporent
- "Fitness" Magazine; Our Top 10 Thigh Exercises; Lexi Walters
- MedlinePlus; Weight Loss Tips; October 2009
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