Hanging flaps on the inner thighs are caused by an energy imbalance. This means, your body is consuming more calories than it needs. As a result, weight gain occurs all over, including on your inner thighs. You can’t get rid of inner-thigh fat with just toning exercises. Instead of spot training, you need to combine cardio activity and inner-thigh toning to create slimmer inner thighs.
Calorie Burning
Set a fat-burning goal to get rid of inner-thigh fat. A goal of 1 to 2 lbs. a week is a realistic goal. For each pound of body fat you want to lose, you’ll need to decrease calories by 3,500 weekly. For example, lose 1 lb. of body fat each week by burning 500 calories daily, or double your weekly fat loss to 2 lbs. by burning 1,000 calories daily.
Circuit Training
Circuit training is an effective exercise approach for getting rid of inner-thigh fat. It combines cardio activity and inner-thigh toning exercises to create leaner thighs. Start out with a thigh-toning exercise such as leg lunges. After completing this exercise, alternate to cardio activity, such as jogging, jumping jacks or running. Continue to rotate between cardio activity and a new inner-thigh strengthening exercise for at least 30 minutes.
Cardio Activity
Maximize your workout sessions and lose inner-thigh fat quicker by choosing vigorous cardio activity. For example, walking at 3.5 mph burns about 277 calories an hour if you weigh 160 lbs. If you select an activity, such as rollerblading, calorie burning increases to 913 calories an hour, according to Mayo Clinic. Swimming laps is another option, which burns 511 calories an hour, or you can run 8 mph to burn 986 calories an hour.
Thigh Toning
You might wonder what thigh-toning exercises are effective for the inner thighs. Try leg circles, which tone your inner thighs. Start out lying down on your exercise mat with both legs extended. Slowly raise one leg toward the ceiling and point your toes. Make five circles clockwise, then five circles counter-clockwise with your foot. Repeat this cycle five times with each leg.
Another inner-thigh, toning exercise is the plié. Start by standing with your feet spread wider than shoulder-width apart with your toes pointed outward, or horizontally. Slowly lower your body into the squat position, keeping your weight on your heels. Return to the standing position and repeat the exercise for one minute.
References
- “Fitness”; 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
- MedlinePlus; Tips for Losing Weight; October 2009
- Weight-Control Information Network; Overweight and Obesity Statistics; February 2010
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