Easy Ways To Get Rid of Inner Thighs Fat And Firm Butt!

The Benefits of Inner Thigh Exercises:

When considering inner thigh exercises, you need to make sure that it fits your unique goals and situations. Doing it properly can be a daunting task but can have positive results in the end. If you want to see results, you need to select inner thigh exercises that will not only tone, firm, and strengthen but also burn fat.

It is vital that you lose thigh fat during these workouts, otherwise, you will not be able to reap the benefits of these exercises.

Excess weight is usually found on the thighs and the hips and it may be a challenge to lose weight in these areas even if you have tried other thigh workouts before so choose specific exercises that will help tone and shape your legs as well as reduce thigh fat.

• The most common issue of women when it comes to inner thigh exercises is building big bulky thighs.
• Women dislike exercise that will result in bigger and bulkier thighs.
• Thighs like men or big female bodybuilders.
• As much as possible, they want to look slim with flat abs and defined toned thigh muscles.
• This is the reason why they avoid certain workouts and focus on lifting lighter weights for more repetitions on the upper legs.

 

However,

Inner thigh exercises using light weights with high repetitions do not result in more fats being burned or a more toned and firm muscle. It is much better to lift heavy weights with moderate repetitions. Even worse are women staying away from inner thigh exercises just to keep themselves from getting big bulky muscles.

Effective inner thigh exercises should work on all the major muscles in the thigh. The principal muscle groups involved should include: “the hamstring, the adductor or groin muscles, quadriceps, and hip flexors”.

Generally, these muscle groups work hard when you perform these kinds of exercises. The more efficient exercises will target these muscles right away leading to more fats being burned and more toned and firmer thighs.

How To Lose Thigh Fat?

First, let’s talk about how to lose thigh fat, and after that, we’ll discuss how to lose inner thigh fat,  through Exercises as well:

1. Take The Stairs:

If you’re used to going up on the elevator, change that habit today. Climbing up steps helps you lose thigh fat, strengthens your thigh muscles, and improves your posture. Bend slightly forward at the hip and use a brisk stride to climb stairs. And whenever anyone asks you how to lose thigh fat, take them along with you – on the steps!

2. Go Jogging:

Maybe you’re not cut out for fast sprints, but a relaxed jog-trot can be a great aerobic exercise that also makes your thighs leaner and stronger. By burning off fat, you’ll also lose weight and gain stamina. Run-on level ground or grass wearing the right running shoes. Mornings are best for jogging.

3. Walk, But Briskly:

If you’d rather not jog or cycle, go out walking. But not a lazy stroll like an elderly retiree might use, but a brisk and purposive stride. Power walking can help you lose thigh fat and improve your health in just a few minutes every day.

4. Lift Weights:

How to lose thigh fat by lifting weights? Do squats – while carrying weights. It might sound difficult but it isn’t too hard. Begin with lighter weights (500 grams to 1 kg. is good) and bend your knees to a right angle, keeping your back straight. Hold until you feel your thigh muscles begin to strain, and then stand up. Repeat a few times, and do it every day. Soon you’ll lose thigh fat and have better-toned muscles.

5. Leg Exercises:

Using a leg extension machine, do simple stretching exercises that will make your thigh muscles stronger and burn off thigh fat. Be careful to avoid pulling or hurting your muscles, though!

6. Take The Cycle:

On short trips to the grocery store or gym, take your bicycle instead of the car. It works out your legs and thighs, melting thigh fat and making you look lean and stronger.

7. Drink  Plenty of Water:

Water helps flush out toxic metabolites and this enhances tissue activity including muscles. This means all other exercises you do will be more beneficial – and help you lose thigh fat.

8. Choose The Right Foods:

Carbohydrates that provide fuel to power your muscles are essential. Fat intake can be slashed to lose thigh fat. A balanced diet can make you healthier and melt away fat, helping you lose weight around your legs.

How To Start?

As just mentioned you can get better results from all of this by making sure you combine the thigh exercises with the appropriate diet and aerobic exercises. I have listed three of what many health professionals consider to be effective exercises for toning the thighs.

• Because this is a beginner to an intermediate set of exercises the idea is to start off gradually and build up from there. This means start off doing 15-20 repetitions and just one set.
• Over time we will gradually move this to two sets as your conditioning and fitness allow.
• Once you have reached that level of exercise you may want to seek out a competent personal trainer to create an even more custom workout program.
• If you have any current medical ailments or injuries make sure you consult with the appropriate medical professional before starting.

2. Inner Thigh Stretch:

Seated Split Stretch:

• Sit down on the floor (i.e. exercise mat) and slowly spread your legs as far as you reasonably can.
• Now slowly lean over to your right side and attempt to touch your toes. When you have gotten as far as you can comfortably rest your hands on your ankle or your toes.
• Maintain this for 30 seconds. This constitutes one repetition.

3. Front Thigh Exercise:

Wall Squat:

• Stand with your upper back against a wall. Do this with your feet about shoulder-width apart and your toes pointing slightly outward. You want to make sure you distribute your weight between both of your feet equally. Once you have done this then lean back on the wall.
• Inhale and make sure you keep your heels on the floor at all times. Then lower slowly into a squat position while you slide down the wall.
• Exhale and at the same time slowly straighten your legs. At the same time remember to keep your chest and head up and return to the starting position. This constitutes one repetition.

4. Outer Thigh Lift:

• Lie down on the floor with your left side touching the floor, and keep the upper part of your body nearly upright.
• Keep your left leg bent in a comfortable position, and then raise your right leg at about 45 degrees.
• Then gradually start raising your right foot up about 6 inches off the floor.
• Stay in the same position for a second and then slowly come back to the starting position with your foot down.
• Do at least 10 repetitions.
• Then keep your right side down and again perform the same.
• Do at least three sets.

5. Outer Thigh And Rear Thigh Exercise:

Seated Hip Twist:

• Sit down on the floor (i.e. exercise mat) and extend your legs out in front of your body.
• Slowly bend your right knee while at the same time placing your right foot over your left leg.
• Now wrap your arms around the knee of your right leg and slowly pull it in the direction of your left shoulder.
• Maintain this for 30 seconds. Repeat the steps for the other side of your body. This constitutes one repetition.

6. The Leg Adductors:

These are the muscles of the inner thigh that bring the legs together (adductors). One of the many inner thigh exercises for this muscle group includes the floor leg exercise.

• Lay on your side with legs out straight and knees slightly bent.
• Raise the lower leg upward as high as you can in front of the upper leg, hold, then lower. Repeat.
• For a more intense workout, you can use an exercise band around the working leg.

7. The Leg Abductors:

These are the muscles of the outer thigh that pull the legs away from the midline. A great way to work this group is with the lying abductor exercise.

• Lay on your side.
• Keeping your knees and toes pointing forward.
• And lift the upper leg to a position of about 45 degrees.
• Hold for a count of 2, lower, and repeat.

8. The Biceps Femoris (Hamstrings):

This is the large muscle on the back of your thigh. Its function is opposite that of the quads – it flexes (bends) the knee and extends (straightens) the hip. A great way to work the hamstrings is to:

• Get on the floor in an extended push-up position.
• Facing the floor, arms and legs extended.
• Bring your left leg up straight so that it is level with the rest of your body, and .lowly push back with your heels.
• Bring your leg back level to your body and lower it back down to the floor.
• Repeat on the other side.

9. The Quadriceps:

This is the large muscle on the front of your thigh, and it is divided into four sections, hence the name. The function of this large muscle group is to extend (straighten) the knee and flex (bend) the hip. A great, basic exercise for the quads is the ever-popular squat.

• Hold free weights on your shoulders.
• Bend at the knees.
• Sticking your buttocks out.
• Chest up, and make sure you do not let your knees pass your toes.
• Then stand back up, knees straight, squeezing your buttocks and thighs while standing.

 

10. Elastic Band Stretch:

This is considered to be one of the better inner thigh workouts that you are certainly going to want to add to your program. An elastic band is required for this exercise and it is wrapped around a fixed object in your workout room.

• Remember to properly execute all of your exercises and for this exercise.
• You will fasten the elastic band to the bottom of your leg and make sure that it is located in the ankle area.
• Select a distance from the fixed object that is far enough away for you to feel a bit of strain from the elastic.

11. The Chair Squat:

 With this exercise,

• You place a chair behind you.
• You start by standing straight with your legs a little apart.
• Then, you bend your knees and go down, while keeping a straight back, until your butt touches the chair.
• This helps you to avoid bending too low for your own good.
• You then return to the starting position.
• Chair squats are a great way to tone your thighs.

12. Lunges:

The lunge is another excellent thigh exercise that can be done at home.

• You stand straight, then extend one leg forward, place it firmly on the ground and lower yourself down.
• Never go lower than having your forward knee at a lower than 90-degree angle as it can exert great pressure on the knees.
• Rise up again, and go back to standing with both feet at the same line.
• Repeat the exercise with the other leg. For added difficulty, you can hold a dumbbell in each hand.

13. Seated Leg Press:

This is a gym thigh exercise that resembles the squat.

• You sit in the leg press machine, set yourself a weight that you can be comfortable with but which will still provide resistance for you.
• Bend your knees, hold, and then, without allowing your back to leave the cushion, push with both feet until your legs are nearly straight.
• Then bend your knees again and repeat the motion.

An Effective Diet Plan For Thin Thighs:

Millions and millions of words have been written about dieting. To be honest, a lot of the stuff that is written is garbage. The majority of this subject is common sense.

You will know whether you are eating healthily, or eating too much, some telling you what you should be doing in regards to dieting is probably going to be the things that you have heard countless times. Just make sure that you don’t starve yourself. If you are going to reduce your food intake, then do it by no more than 20% daily.

The key to making your thighs thinner is:

• Largely down to burning calories, and not reducing them heavily.
• Cutting back too many calories will result in weight loss.
• Unfortunately, most of this will be muscle and not fat.
• So just be sensible about your diet.

 

You need a dieting plan that will get your metabolism up and running as fast as possible. The faster your metabolism is, the faster you will lower your body fat percentage and be able to burn off that inner thigh fat once and for all!

A dieting plan which gets your metabolism high includes a focus on the “Green Light” foods that you should be eating more of and on taking a weekly “day off” to give your body a much-needed calorie spike.

Things to Know “Tips”:

To get a fit, toned the lower body, you will need to:

• Work all of the muscles in your thighs, buttocks, and legs with outer and inner thigh exercises, buttocks exercises, and some calf work.
• Include a cardiovascular component to your workout to burn fat and calories.
• Eat healthy foods.
• Drink tons of water.
• Avoid caffeine.

Knowledge, Balance, Commitment, 

This article has briefly touched on three thigh exercises you can immediately use to start toning your thighs today. This includes performing exercises that hit the front, inner, outer, and rear thigh muscles.

These exercises include the wall squat, seated split stretch, and a seated hip twist. It was mentioned that for best results from these thigh exercises you should also look at utilizing a proper diet and aerobic exercise at the same time.

If you find this article useful, don’t forget to share it with your friends and family, as you might help someone in need. Thanks.

Disclaimer: “Nothing in this article makes any claim to offer cures or treatment of any disease or illness. If you are sick please consult with your doctor.”

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