Home » How To Get Rid Of Inner Thigh Fat? [10 Best Strategies]

How To Get Rid Of Inner Thigh Fat? [10 Best Strategies]

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The inner thigh fat is a cause for stress in people seeking to lose weight to get into their desired shape. 

You may find losing thigh fat more challenging for various reasons. It could be due to your diet, sedentary lifestyle, hormonal imbalances, or you feel too lazy to work out or run. 

Making a few lifestyle changes and engaging in physical activities could support your weight loss efforts. However, spot reduction may not be the best approach. 

This article explains some of the best workouts and strategies to include in your routine to tone your inner thighs. Learn about various factors causing excess fat gain in the inner thighs and how to get rid of it.

Get Rid Of Inner Thigh Fat

Best Strategies To Lose Inner Thigh Fat

  1. Perform Strength Training

    Strength training may help achieve fat loss and tone muscles. Research indicates that building muscle mass can significantly impact fat loss through various mechanisms.

    Having more muscle in your body could lead to burning more calories even at rest, contributing to overall energy expenditure. Thus, weight training may trigger a hormonal reaction that prompts fat cells to break down, helping lose fat.

    Fatty acids released during fat breakdown may assist tissue repair, potentially enhancing overall body composition. Fat cells may assist in repairing muscle fibers post-strength training, helping in metabolic processes.

  2. Do Cardio

    Cardiovascular exercises could help boost metabolism and burn calories, contributing to weight loss efforts. It includes aerobic exercises such as running, biking, or swimming, which may raise your heart rate by pumping more blood for oxygen and nutrients to reach your muscles.

    Benefits Description Emotion

    Increased Endurance

    Improve stamina and energy


    Enhanced Fat Burning

    Accelerate weight loss


    Improved Heart Health

    Strengthen cardiovascular system


    Cardio activities may help reduce inner thigh fat and improve overall health. Whether it’s a brisk walk, a challenging run, or a fun dance class, finding a cardio workout you enjoy might significantly support weight management.

  3. Change Your Diet

    Consuming excessive calories might result in fat build-up. Gaining control over how much calorie you intake daily may help reduce inner thigh fat.

    Controlling around 3500 calories weekly, or 500 calories daily, might help you reduce around 1 pound of fat weekly. Other changes in your diet may include:

    • Focus on consuming foods high in protein and fiber.
    • minimizing sugar and processed food intake
    • Choose whole, minimally processed foods like lean proteins, fruits, whole grains, and vegetables.
    • Swap out sugary beverages for water, tea, or coffee.
    • Prioritize hydration to support your body’s functions.
    • Manage your sodium intake.
  4. Go For A Run

    Running is a cardiovascular activity that engages the leg muscles, helping build strength and endurance while burning calories. You could target muscles in your thighs, including your inner thighs, while running. It can help tone and sculpt the legs, leading to a more defined appearance. The calorie burn from running can create a calorie deficit, essential for losing fat overall, including in the inner thigh area.

  5. Perform HIIT Sessions

    You can combine high-impact interval training (HIIT) into your exercise routine to maximize fat-burning potential and enhance muscle tone in your thighs. HIIT involves switching between intense bursts of activity and short recovery periods, pushing your body to burn more fat for energy and boosting your metabolism after your workout. The intense nature of HIIT workouts challenges your body, helping you break through weight loss plateaus and build muscle in your thighs.

Best Workouts To Tone Inner Thighs

  1. Curtsy Lunge

    This exercise could target the inner thighs while also working on the glutes, quadriceps, hamstrings, and calves. It might strengthen and tone the muscles in your legs, helping to reduce excess fat in the inner thigh area.

    To perform a curtsy lunge:

    • Stand tall with feet together.
    • Step right leg behind the left.
    • Bend both knees, pulling them towards the midline.
    • Tap the right foot or lift the knee for a challenge.
    • Perform equal reps on each side as much as you can
  2. Sumo Squat

    Sumo Squat exercise may target your inner thighs and work on your glutes, quads, hamstrings, and core. You can enhance the movement’s effectiveness by holding a dumbbell for added resistance.

    To perform Sumo Squat:

    • Ensure your feet are positioned wide apart, with toes turned out to the 10:00 and 2:00 positions for optimal engagement of inner thigh muscles.
    • Keep your chest properly up as you bend your knees, ensuring your toes are out.
    • As you rise back up, focus on squeezing your abs, glutes, and inner thighs to maximize the benefits of each repetition.

    Maintaining proper form is crucial during Sumo Squats. You can try completing two sets of maximum repetitions, gradually increasing the weight or repetitions as you build strength.

  3. Skater

    Skater exercise may engage your lower body muscles, targeting your inner thighs, glutes, and abdominals for effective weight loss results.

    To perform skater:

    • Start with feet shoulder-width apart, standing on the balls of your feet.
    • Slightly flex your knee.
    • Start by moving your left foot while laterally hopping 17-23 inches on the right foot.
    • Hop and land on your right foot while staying in the athletic stance.
    • Make sure to land on your flexed right knee while monitoring the momentum.
    • Pause and repeat the step on the other side.
    • Continue lateral jumps for the entire set and repeat as per your fitness level.
  4. Side Lunge

    The Side Lunge could target the inner thigh muscles while including the core and lower body for a comprehensive workout experience. The Side Lunge challenges your stability and harmony while building strength in your inner thighs and lower body. This exercise not only targets specific muscle groups but also improves overall coordination.

    To perform a side lunge:

    • Stand tall with feet together, holding a dumbbell at your chest for added resistance.
    • Keep your right leg out, sending your hips back as you bend your right knee, ensuring proper posture and control.
    • Push off with your right leg to return to the starting position.
    • Aim for two to three sets of maximum reps on each leg. Repeat as your strength level allows.
  5. Side-lying Adduction

    This exercise could engage your inner thighs and abdominals by lifting and lowering your bottom leg while keeping your hips stacked, enhancing the workout’s overall effectiveness.

    To perform side-lying adduction:

    • Lie on your side with your top leg positioned forward and supported.
    • Engage your core.
    • Extend your bottom leg and keep your hips stacked.
    • Target 15-20 repetitions on each side, completing the maximum number of sets you can.
    • Remember to maintain proper posture throughout to avoid straining other muscle groups.

What Are The Causes Of Inner Thigh Fat Accumulation?

Factors Influencing Inner Thigh Fat Accumulation
A diet high in fat and simple carbs
Genetic predispositions and conditions
Lifestyle choices impacting fat distribution
Hormonal changes
Lack of physical activity

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Some Surgical Procedures To Reduce Inner Thigh Fat

  • Bodytite

    Bodytite is an innovative liposuction technique that provides a minimally invasive option for people seeking to eliminate stubborn inner thigh fat. This procedure involves using radiofrequency energy to liquefy and remove fat cells, all while simultaneously tightening and firming the skin.

    BodyTite has the ability to target specific areas precisely, such as the inner thighs, resulting in a more contoured and sculpted appearance. This procedure not only effectively reduces fat but also helps to improve skin laxity, giving a smoother and more toned look to the treated area.

  • Liposuction

    Liposuction techniques can address stubborn fat deposits in the upper thigh region, enhancing appearance. It may help increase blood flow and posture while reducing discomfort in the inner thigh area.

    Liposuction procedures like SmartLipo and VaserLipo could efficiently eliminate excess fat, providing noticeable improvements. Under general anesthesia, these procedures are performed by skilled surgeons, ensuring a safe experience.

  • ThighPlasty

    A thighplasty procedure is a transformative surgical option that may remove excess fat and tighten the skin in the inner thigh area. Thigh lift or ThighPlasty may help remove loose or sagging skin on the inner thighs. It may help remove excess fat and may provide a contoured thigh appearance.

Frequently Asked Questions

Are There Any Specific Dietary Supplements That Can Target Inner Thigh Fat?

No specific supplements can help you reduce your inner thigh fat. However, focusing on balanced nutrition and regular exercise might help you achieve your weight reduction goals.

How Does Stress Impact the Accumulation of Inner Thigh Fat?

Stress can increase cortisol levels, contributing to fat storage, including in the inner thighs. However, managing stress through mindfulness, relaxation techniques, and self-care could help prevent excess fat accumulation in the thigh area.

Can Hormonal Imbalances Affect the Loss of Inner Thigh Fat?

Hormonal imbalances can affect inner thigh fat loss by hindering the natural metabolism process, making it difficult to lose fat or burn calories effectively. 

Is There a Correlation Between Inner Thigh Fat and Cellulite?

There is a correlation between inner thigh fat and cellulite due to fat distribution factors. Cellulite appears when fat cells push through the skin’s connective tissue. 

Are There Any Specific Movements That Can Help Reduce Inner Thigh Fat?

Yes. Dynamic movements like sumo squats and side lunges may target inner thigh fat. Try isometric movements like wall squats that might give your thigh a leaner appearance.


Reshaping your body and toning your inner thighs may require consistent efforts and an effective approach that may help you achieve sustained weight loss results.

You can’t depend solely on workouts to lose thigh fat, as your body requires a balanced and nutritious diet during your weight loss journey to keep you going every day.

However, before following any weight management strategy, set a realistic goal, as it will keep you motivated to work on your goals in the long run.

Always start your workouts with low-intensity exercise, as the body needs time to settle to heavy weights.

Remember to give yourself time to relax and heal. Seek support from a certified gym trainer to learn proper postures and exercise for workouts, which can prevent injury.


  • The information in this article is for informational purposes only and should not be considered medical advice.
  • It is not recommended to disregard/delay seeking professional medical advice or treatment because of what you read or accessed through this article.
  • The results may vary from individual to individual.
  • It is recommended to consult your doctor for any underlying medical conditions or if you are on any prescribed medicines before trying any tips.
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