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How to Lose Inner Thigh Fat With Exercise at Home

By Jody Braverman ; Updated November 20, 2017

Working out at home is convenient, inexpensive and effective — if you know what you're doing. You don't need any specialized equipment to get your stubborn inner thigh fat to budge, just a healthy diet, cardiovascular exercise and a few strength-training moves.

Inside Your Home

Regular cardio vascular exercise is key for losing your inner thigh fat. Fat anywhere on your body is largely the result of an excess of calories, which your body stores as fat. Cardio burns those excess calories while you're doing it, leading to a reduction in fat over time.

Because you can't spot-reduce, you have to burn total-body fat, some of which will come from your inner thighs. You should do cardio most days of the week, at a high enough intensity that you break a sweat.

Most people don't have specialized cardio equipment in their homes, nor do they have a lot of space. There are still a ton of options for getting your heart rate up. Inside your home you can:

  • March in place. Get your knees as high as you can and pump your arms vigorously
  • Do jumping jacks
  • Jog in place
  • Jump rope
  • Climb stairs — the longer the staircase the better. Run up, run down and repeat.

Do you have a bike? For not too much money, you can turn your outdoor bicycle into an indoor stationary bike.

Circuit-style workouts are great options for home. They burn calories and build muscle at the same time. Choose six or seven strength exercises targeting all your major muscle groups and one cardio exercise, such as jumping rope or sprints. Do one set of each exercise back-to-back without rest in between. At the end of each round, do five minutes of cardio. Repeat for three to five rounds.

Head Outdoors

If you feel like venturing outdoors, your options increase. You can run around your home, run around the block, or do sprints on your lawn or on the sidewalk or street in front of your house.

Sprints are a type of high-intensity interval training, which is one of the most effective forms of cardiovascular exercise for burning fat, according to a review of research published in Journal of Obesity in 2011.

Get Creative to Build Muscle

The other piece of the inner thigh fat-loss puzzle is strength training. You might think you only need to do inner thigh exercises, but that won't get you anywhere. Strength-training exercises build muscle, but they won't get rid of the fat layer covering the muscle.

However, building total-body lean muscle mass will help you burn fat. Lean muscle mass is more metabolically active than fat. Your body has to expend energy, in the form of calories, to build and maintain muscle. Thus, the more muscle you have the more calories your body burns, even when you're doing nothing at all.

A few days a week, do exercises that target your chest, shoulders, arms, back, abs, butt, thighs and calves. An effective and time-efficient way to get a great total-body workout is to choose exercises that work a lot of these muscles at one time.

Some examples for your lower body include squats, lunges and step-ups. These exercises work all the muscles in your lower body — your calves, quadriceps, hamstrings, glutes and your outer and inner thighs. Do these, and you don't have to worry about specific exercises targeting your inner thighs.

All of these can be done in your living room. They can all be done with just your body weight, or you can hold dumbbells or use resistance bands to add weight.

If you don't have dumbbells or resistance bands, you can improvise with common household items. Hold gallon jugs of water in either hand while doing step-ups, hoist a big laundry detergent jug overhead while doing lunges, or clutch a pile of books to your chest doing step-ups. Just be sure you're keeping safety in mind.

Other lower-body exercises you can do at home:

  • Jump squats
  • Single-leg squats
  • Sumo squats
  • Single-leg straight-leg deadlifts
  • Side lunges

If you want a little extra credit for your inner thighs, try the following:

Leg lifts: Lie on one side with your your legs extended and your hips and shoulders stacked. Bend your top leg and place the foot in front your bottom leg knee. Lift the lower leg up and down.

Plank: Find a stool or bench about knee-height. Stand on your knees perpendicular to the bench. Lift your inner leg and place it on the bench supporting your knee. Lean onto your lower elbow. Contract your core muscles and lift your knee off the floor, squeezing the lower leg up toward the upper leg. Keep the body in one straight line.

Side lunge with towel: On a bare floor, place a towel under one foot. Slide your foot out and bend your other knee, coming into a side lunge. Slide your foot back in, using your inner thigh muscles.

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