What does fact checked mean?
At Healthfully, we strive to deliver objective content that is accurate and up-to-date. Our team periodically reviews articles in order to ensure content quality. The sources cited below consist of evidence from peer-reviewed journals, prominent medical organizations, academic associations, and government data.
The information contained on this site is for informational purposes only, and should not be used as a substitute for the advice of a professional health care provider. Please check with the appropriate physician regarding health questions and concerns. Although we strive to deliver accurate and up-to-date information, no guarantee to that effect is made.
Ways to Lose Inner Thigh Fat Fast
The inner thigh muscles, also known as adductors, are seldom worked during daily activity and exercise so fat tends to accumulate in this area. Liposuction is the quickest way to eliminate fat from your inner thighs 2. This is a costly procedure and may require several days of recovery. However, most individuals can lose this stubborn fat by cleaning up their diet as well as by performing aerobic exercise alongside exercises that target the adductors.
Aerobic Training
Engage in aerobic exercise for at least 45 minutes a day, five days a week. Stair climbing, running, brisk walking, elliptical training and dancing increase heart rate and work your thigh muscles. This blasts fat on your inner thighs as well as the rest of your body.
Healthy Diet
Exercises to Get Rid of a Muffin Top
Learn More
A healthy diet is a key part of losing inner thigh fat. Stay away from empty calories like pastries and candy and focus on consuming nutrient dense foods. These include:
- lean cuts of meat
- fish
- fruits
- vegetables
- low fat dairy
- whole grains
They help you stay satiated longer, therefore curbing the temptation to gorge on simple carbohydrates.
Plie Squats
Plie squats target your adductor muscles, giving them a sleek, toned appearance. Stand with your feet in a wide stance, toes pointed out and hold a pair of dumbbells in front of your body, resting between your thighs. Keep your back straight and squat down until your knees are at a 90 degree angle. Push back to starting position and do three sets of 20 reps.
- Plie squats target your adductor muscles, giving them a sleek, toned appearance.
- Stand with your feet in a wide stance, toes pointed out and hold a pair of dumbbells in front of your body, resting between your thighs.
Adduction Machine
How to Get Rid of a Roll of Fat on the Rib Cage
Learn More
Most gyms have adduction machines to exercise your inner thighs. Place your inner thighs on the padded levers and plant feet on the foot rests. You can set the amount of resistance based on your strength level; just make sure there is enough to feel your adductors burn. Squeeze legs together, hold and extend out to starting position. Do three sets of 20 reps.
- Most gyms have adduction machines to exercise your inner thighs.
Cosmetic Surgery
Consider liposuction if you have the money and your inner thigh fat will not budge 2. This procedure removes fat under the skin with a cannula and a vacuum. Doctors will typically recommend this surgery only for fit individuals who simply have stubborn fat pockets; not those who are overweight.
Related Articles
- nensuria/iStock/Getty Images