The inner thighs are notorious for accumulating excess fat, especially in females. This is problematic when you are scantily clad in a bikini or wearing a pair of tight fitting pants. Minimizing this fat takes a concerted effort involving changes to your diet and physical activity levels. Your best option is to reduce fat through your whole body while toning the muscles in your thighs. By doing the right mix of exercises, you will give your inner thighs a slender, sexy look.
Step 1
Cut back on your intake of food to minimize your inner thighs. This will actually promote weight loss through your entire body. Aim for a 500 to 1,000-calorie reduction daily and you will lose about 1 to 2 lbs. weekly. Base your diet around healthy foods that are low in fat like lean meats, whole grains, beans, fruits, vegetables and low-fat dairy.
Step 2
Perform aerobic exercise on a regular basis to make your inner thighs leaner. Choose a form that interests you. Examples include cycling, elliptical training, swimming, biking or running. Aim for 45 to 60 minutes of exercise and interval your intensity back and forth for faster weight loss results. Exercise on three alternating days of the week.
Step 3
Position your legs in a wide stance to do plie squats. Turn your toes out, place your hands on your sides, and lower yourself down by bending your knees. Stop when your thighs parallel the floor, rise back up in a steady motion, and repeat.
Step 4
Execute a set of side lunges. Stand with your feet about hip-width distance apart and place your hands on your sides. Take a wide lateral step to your right, place your foot down, and bend your knee. Keep your left leg straight as you do this and push your butt backward. Rise back up, step back to the starting position, and do a lateral lunge on your left side. Step back to the starting point and continue to alternate back and forth.
Step 5
Stand with your right side facing a sturdy chair or bench to do side stepups. Place your right foot on the chair and hands on your hips. Press down firmly to lift your body in the air and hold for a second with your left leg hanging at your side. Lower yourself back down, repeat for a set of reps, and switch sides.
Step 6
Fasten an ankle cuff to your lower left leg to do adductions. Hook the cuff to a low setting on a cable machine and stand with your left shoulder facing the weight stack. Lift your foot off the floor and move your leg across the front of your body toward your right in an arcing motion. Lower your leg back down, repeat for a set of reps, and switch sides.
Tips and Warnings
- Aim for 12 to 15 reps with your inner thigh exercises and do four or five sets. Work out three days a week on noncardio days.
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