Inner thigh fat occurs when you eat more calories than the body can use. As a result, your body will store the excess calories as fat. This causes inner thigh weight gain. However, you can’t spot reduce the inner thighs. You need to use cardio activity and inner thigh toning exercises to shed calories and lose inner thigh fat.
Moderate Activities
If you’re just starting out, select moderate types of cardio activity. With these activities, you’ll burn calories and shed inner thigh fat. Walking at 3.5 mph burns about 277 calories an hour for a 160-lb. person, according to MayoClinic.com. Or use biking which sheds about 292 calories an hour. Discuss the best activities with your doctor.
Vigorous Activities
As you get stronger, shed even more inner thigh fat by selecting vigorous cardio activities. For example, a 160-lb. person burns only 277 calories an hour walking. However, rollerblading, an exercise that tones your thighs, burns about 913 calories an hour. Swimming laps is another option, which burns 511 calories an hour. Or, you can run, which burns 986 calories an hour.
Circuit Training
Circuit training allows you to combine fat burning cardio with thigh toning exercises to shed more fat. With this approach, you’ll burn 30 percent more calories reports “Fitness” magazine. Start out with an exercise that tones the thighs, like leg lunges. Then, alternate to an intense cardio exercise, such as jumping jacks. Continue to rotate between a new thigh-toning exercise and cardio for at least 30 minutes.
Thigh Toning
If you aren’t sure which exercises to use during circuit-training sessions, try the squat with a ball to tone your thighs and glutes. Start out by placing an exercise ball between your lower back and the wall. Lower into a squat position. At the bottom of the squat, hold the contraction for about 3 seconds. Stand back up and repeat the exercise five to 12 times.
Another effective inner thigh toning exercise is the plie. Start out standing with feet a little wider than shoulder width apart. Lower into a squat position and point your toes away from the body. Stand back up and repeat the plie exercise eight to 12 times during your workout session.
References
- “Fitness” magazine; Our Top 10 Thigh Exercises; Lexi Walters
- MayoClinic.com; Exercise for Weight Loss: Calories Burned in 1 Hour; December 2009
- Centers for Disease Control and Prevention; How Much Physical Activity do you Need?; March 2011
- “Fitness” magazine; Circuit Training Workout: Burn 30 Percent more Calories
- MedlinePlus; Tips for Losing Weight; October 2009
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