If you struggle with inner thigh fat, it’s possible to shed the fat and create slimmer thighs. To accomplish this, however, you can’t spot reduce the thighs. Instead, you need to use aerobic activity and inner thigh toning exercises to shed fat and tone your thighs. Together, these exercise will help accomplish your fitness goals.
Vigorous Aerobics
Vigorous cardio burns the most calories during your workout sessions, helping you shed inner thigh fat quicker. For example, if you walk at about 2 mph, you’ll burn 183 calories an hour for a 160 lb. person. Boost your intensity to running, however, and burn 986 calories an hour. Swimming laps is another option, which burns 511 calories an hour. Discuss the best activity level for your situation with your doctor.
Interval Training
If vigorous activity is too difficult, try interval training to shed inner thigh fat. With this workout approach, you’ll alternate between an easy activity, like brisk walking and vigorous activity, like walking or jogging. For example, you might start out walking at a brisk pace for a few minutes. Then, alternate to jogging for a few minutes. Rotate between the different activities for at least 30 minutes to shed inner thigh fat.
Circuit-Training
Circuit-training allows you to combine aerobics and inner thigh toning exercise to shed fat. For example, you might start out with a thigh toning exercise, such as leg lunges. After completing leg circles, rotate to an intense cardio activity, such as jogging for a few minutes. Continue to rotate between a new inner thigh exercise and intense aerobic activity for at least 30 minutes.
Inner Thigh Toning
During circuit-training sessions, you might wonder which exercises effectively tone your inner thighs. Use the squat with ball exercise, which tones your thighs and glutes. Start out standing with your feet about shoulder-width apart. Place a ball between your lower back and the wall. Slowly lower into a squat position. At the bottom of the squat, hold the contraction for three seconds. Stand back up and repeat five to 12 times.
References
- “Fitness” Magazine; Our Top 10 Thigh Toning Exercises; Lexi Walters
- MayoClinic.com; Exercise for Weight Loss: Calories Burned in 1 Hour; December 2009
- “Fitness” Magazine: Circuit Training Workout: Burn 30 Percent more Calories
- Centers for Disease Control and Prevention: How Much Physical Activity do you Need?
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