How To Lose Inner Thigh Fat: Know The Tips And Tricks

Medically reviewed by G. Liakeas, MD FACT CHECKED

There are several good reasons to prioritize your leg exercises. Cycling, jogging, and walking are all made easier by having strong legs, which may be used for both long and short distances.

Having muscular, lean legs could shield you from injuries and discomfort, lessen joint problems, and enhance your balance. Strong legs have also been linked to maintaining brain health as you grow older.

It might be surprising for you to find that dancers are less likely to become fatigued than athletes. Dancers are said to have increased endurance because of their regular practice and extensive training.

There are specific areas of your legs that you should pay attention to in order to ensure that they are in the most significant condition possible.

That implies you may want to reduce your inner thigh fat and tone your inner thighs in addition to strengthening your knees and energizing your calves.

In this article, we will be looking at some of the best ways to lose inner thigh fat for you to get those strong and toned thighs.

Ways To Lose Inner Thigh Fat

Here are some of the best ways to lose inner thigh fat:

  1. Include Exercises

    Classic Inner Thigh Exercise

    Laying down on the mat and pulling in from the core could help you start this exercise.

    Then bring the top knee up and open, placing your foot in front of or behind your bottom leg, either flat on the floor or in demi-pointing.

    If you find this painful, you should try bending your knee so that it is in front of you. For 5 sets of 10 repetitions, stretch the bottom knee long through the toe, then lower, and raise.

    The same number of sets and repetitions could then be performed on the opposite side. Three to four times a week, do this workout.

    If you want to step it up a notch then you may integrate a set of one to two-pound ankle weights into this exercise, which is perfect if you are up for the effort.


    This workout is ideal for reducing inner thigh fat. It is not only one of the simplest workouts, but it also effectively reduces thigh fat. Lunges work the thigh muscles and the glutes.

    Like any other exercise, lunges aid in fat burning through an increase in heart rate. Lunges are started with the abdominal muscles contracted and the feet slightly apart.

    A forward step should be taken while maintaining a straight back in this stance. Additionally, one should be careful to keep their knees from bending past ninety degrees.


    Exercises that are performed for a brief period at a high intensity, followed by a brief recovery period, are known as HIIT (high-intensity interval training).

    By pushing your metabolic and cardiovascular systems to their absolute limits during HIIT workouts, you could lose a huge amount of your inner thigh fat.

    HIIT training significantly improves the cardiometabolic health of obese individuals.

    Short-term HIIT training may result in a small degree of body composition improvements without even causing weight loss.

    Every minute on the minute (EMOM) would be an example of a HIIT exercise.

    With this, you’ll perform an exercise for a specific number of reps before performing an additional exercise called active recovery.

    For instance, you might perform three deadlifts and then perform burpees for the remaining time of the minute.

    You’ll return to the three-repetition deadlift after the minute is up. You’ll perform this exercise for about 5 minutes before similarly performing further exercises.


    Squats are your best friend. Squats, among their many benefits, could result in slimmer thighs, attractive legs, and toned butt.

    Squats, according to various experts, should be an integral element of your training regimen if you want to lose inner thigh fat.

    This is mainly because squats are a compound exercise and so are better suited to work all the muscles in your thighs.

    The upper portion of your legs is made up of the hip abductors, hamstrings, and quadriceps, which are skeletal muscles found in the inner thigh.

    Squats could help make these muscles work harder, making your thighs look slimmer and toned.

    Squats may generally cause you to burn a tonne of calories. The more calories you burn, the more fat you shed.

    Squats could also aid in the removal of unsightly cellulite. Squats help with digestion and ensure easier bowel motions by exerting some pressure on your lower body’s internal organs.

    Squats are a perfect exercise for building your core muscles since they work your abdominal and back muscles.

  2. Minimize Your Calorie Intake

    You need to consume fewer calories than your body requires to decrease inner thigh fat.

    To lose 500 calories, first, calculate how many calories you should consume each day to maintain your weight with the help of a calorie counter.

    You should be able to drop a pound every week by doing this.

    It is more crucial to concentrate on the type of food you consume than how much of it, as wholesome foods improve your health while you lose weight.

    You may make these changes to your diet to help you reach your weight loss goals:

    • Eat less than what you usually eat
    • Avoid refined carb foods or food that is processed
    • Eliminate sugary drinks such as milkshakes and soft drinks
    • Eat high-protein foods
    • Drink more water
    • Exercise
  3. Limiting Salt Consumption Helps

    Salt causes the body to retain too much water, causing the thighs and hips to swell as a result.

    Bloating results from increased water retention in your body, which increases with salt consumption.

    A person should not consume more than 2400 milligrams of salt every day.

    Breaking the habit of adding additional salt to your food is the best approach to reducing your salt intake. Limiting salt intake may decrease thigh fat along with overall body fat.

  4. Strengthen Up

    Because muscle mass could boost metabolic rate, resistance and strength training are strongly advised.

    Therefore, the more muscle you have, the more calories you burn each day and hence able to reduce inner thigh fat.

    Combining resistance training with cardio had superior benefits to cardio alone for reducing inner thigh fat and building lean muscle.

    Additionally, after 8 weeks of weight training, the resting metabolic rate may rise by 8%.

    If you’re a newbie at strength training, start with two to three sets of 10 to 12 repetitions for each muscle group using weights that cause your muscles to tire by the conclusion of the reps.

  5. Try Swimming

    A fantastic approach to toning your legs and losing thigh fat is swimming. All of your muscles are used when swimming.

    Some swimming strokes may be especially helpful for reducing thigh fat.

    Consider breaststrokes. Your inner thighs could be toned by the way you kick through the water while performing breaststrokes.

    Learn aqua aerobics. It may be even more effective at reducing thigh fat.

  6. Eat A Healthy Diet

    You need to maintain a balanced diet to decrease thigh fat. Although it could be challenging to lose weight, your objective should be to burn more calories than you consume.

    To accomplish this calorie deficit, you could eat a healthy diet. A nutritious diet also provides your body with the right fuel so you could exercise to tone your legs.

    There isn’t a single diet that works best for lowering thigh fat, but generally speaking, eating fewer added sugars and refined carbs promotes weight loss.

    Processed foods like potato chips, frozen dinners, and baked goods include added sugars and refined carbs.


The inner thighs are among the first areas where you could see fat buildup as your body weight rises. Even your standing and walking posture could be altered by the increase in leg mass.

Additionally, those with bulky and thick thighs are more vulnerable to rashes and skin infections in humid weather because the thighs rub against each other.

Since weight reduction is a tough job, it is impossible to target weight loss at particular locations. However, leg-strengthening activities may help you achieve toned legs.

While it’s vital to push your body above its comfort level, do not overdo it as it could result in injury. Therefore, pick your exercises wisely.

Additionally, keep in mind that lifestyle choices, exercises, and diets complement one another to help you achieve the best outcomes as you look for ways to reduce your inner thigh fat.