10 Best Excercises To Reduce Inner-Thigh Fat

7. Side Plank Lift:


Another leg lift variation, this one challenges your entire lower body as well as your arms and core.

How to do it:

  • Lie on your right side and prop your upper body up on your right extended arm, palm flat on the floor.
  • Extend your right leg straight out and point your toes. Bend your left knee and step your left foot flat on the floor just behind your right leg so that your hips stay stacked on top of each other in your plank position.
  • Shift your weight into your left leg so that your right toe is lightly touching the floor.
  • Squeeze your thighs together as you lift your right leg up to meet your left knee.
  • Hold for 1 count and then lower. That’s one rep. Do 15 reps with your right leg, 15 with your left.

8. Side-Lying Double Leg Lifts:


This is a variation on leg lifts with a twist to add extra focus on those inner-thighs. Basically you are using one leg to lift the weight of your other leg. Working the inner-thighs of both in the process.

How to do it:

  • Using a mat find a comfortable spot to lay down on your side. Extend your arm nearest to the floor out straight, as if you were reaching for something.
  • Hold your legs together and slowly raise them both as far as you can comfortably do so. Keep your toes pointed forwards, and control the movements slowly.
  • The form you want to keep is your upper body flat to the floor, and pivoting at the hips only.
  • Hold the position for 1-2 seconds when your legs are elevated, then slowly return them to the floor.
  • 1-2 sets of 15 reps per side is ideal.

9. Kneeling Adduction:


This unique adduction exercise uses the added resistance of gravity to challenge your inner thighs.

How to do it:

  • Get down on your hands and knees with your palms flat on the floor and shoulder-width apart.
  • Without allowing your lower-back posture to change, raise your right leg and bring it under your torso, crossing it in front of your left knee.
  • Turn your right knee out to the side and place the outside of your right foot on the floor.
  • Squeeze your inner thighs as you lift your right knee up off the floor, maintaining contact on the floor with your right foot.
  • Lower your knee and then repeat, 15 times total on each leg.

10. Stability Ball Squeeze:


Stability balls are exercise items that help tone and strengthen your core along with your chosen exercise. With this exercise I will show you how to target those inner-thighs.
How to do it:

  • Laying flat on your back place a stability ball between your knees and hold it there. Now, with your hands placed by your sides and not moving, squeeze the ball with your knees.
  • You will feel your inner-thigh muscles working really hard against the resistance of the ball.
  • Don’t squeeze too hard, you’re just aiming to push until you feel a little resistance. You can work up to stronger squeezes over time.
  • Relax your legs and return to the starting position without losing complete grip on the ball.
  • Repeat this exercise for 1-2 reps of 25.
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