Quickly burn internal thigh fat
Losing the excess fat from the inner thighs can be a tricky situation for anyone. Accumulation of fat on the inner thigh is more common in women than in men. According to research, losing fat on the inner thigh is even more difficult than losing belly fat. So it can be frustrating to pour your heart out in exercise and not get any results. However, some of the results-proven workouts specifically target the fat of the thighs. Here we will take a look at the 9 best exercises to burn thigh fat fast.
But before we explore these exercises, let’s find out about the most common reasons for fat accumulation on the inner thighs.
- Lack of exercise
- Genetic Factors
- High calorie diet
- Hormonal imbalance
- Mental stress
Result-Proven Exercises To Reduce Inner Thigh Fat
While several exercises target the thighs, most are ineffective on the inner thighs. It is a particularly difficult part of the body that requires special training plans. Here are the most effective workouts to tone the inner thighs.
Mountain climbers
Target muscles – Inner thighs, hamstrings, glutes, quadriceps, shoulders, core, abs, triceps
Mountain Climbers is an extremely effective full-body workout without equipment. This exercise targets most of the body muscles at the same time. It helps strengthen the muscles of the upper body, including shoulders, triceps, back and abs. In addition, it helps to remove excess fat from the inner thighs, buttocks and outer thighs. Mountain Climbers is an excellent workout to improve endurance, strength, mobility and explosive power of the body.
How to train the mountaineers?
- Lie on the floor in plank position with arms extended. This means balancing your entire body on your outstretched arms and toes.
- Now lift your right foot off the floor and pull your right knee toward your chest.
- Return it to the starting position and immediately repeat the same steps with your left leg.
- Continue to do these steps with alternating legs, as if you were running up a vertical wall. Also, be careful not to let your hips drop while doing this.
- Do 15-20 reps with each leg per set.
sumo squats
Target muscles – Inner thighs, quadriceps, glutes, hips, hamstrings, calf muscles
While traditional squats are one of the best lower-body workouts, they don’t target the inner thighs so much. Sumo Squats are a more effective variation of traditional squat workouts. This particular squat workout targets all the muscles of the lower body, along with the inner thighs. Thus, it helps to tone and tone the inner thighs, glutes, hips, hamstrings, quadriceps, and calves. In addition, it helps to improve the balance and jumping power of the legs.
How To Do The Sumo Squats Exercise?
- Stand straight with both feet apart at twice shoulder width.
- Turn the toes of both feet outwards, away from each other.
- Now bend your knees and stretch your buttocks back to squat.
- Make sure to keep your back straight while doing this. Also, your knees should not extend beyond your toes.
- Stop when your thighs are parallel to the floor and slowly back up to the starting position.
- Do 15-20 reps of these steps per set.
Lateral lunges
Target muscles – Inner thighs, glutes, quadriceps, hamstrings
Lateral Lunges are a very effective bodyweight exercise to tone and tone your lower body. Like sumo squats, this exercise also helps remove excess fat from the inner thighs. In addition, it helps to improve flexibility, stability and explosive strength of the lower body. It is also an excellent lower body stretching exercise.
How to do the lateral lunges exercise?
- Stand straight with both feet wider than shoulder width.
- Take a step to the right and bend your right knee to lower your body. Make sure to keep your back and left leg completely straight.
- Push your left leg into the floor to return to the starting position.
- Now do the same steps on your left.
- Do 15-20 reps on each side per set.
- To make this exercise more effective, hold a dumbbell near your chest with both hands.
Jumping Jacks
Target muscles – Inner thighs, glutes, hips, quadriceps, calves, shoulders, back, core
Jumping Jacks may seem like a simple exercise, but it is a very effective exercise. This full-body exercise targets multiple body muscles at the same time. In the lower body, it helps to tone and build the inner thighs, glutes, hips, quads, and calves. In addition, it helps to stretch and strengthen the muscles of the upper body, including shoulders, arms, back and core. It also helps to improve the body’s stamina, sprint speed and jumping power.
How To Do The Jumping Jacks Exercise?
- Stand up straight with both feet close together and arms by your sides.
- Now jump in the air and raise your arms sideways above your head.
- Land on the floor with your feet wider than your hip width.
- Jump again to bring your feet to the starting position. As you do this, also lower your arms by reversing their motion.
- Do 15-30 reps of these steps per set.
Curtsy Lunges
Target muscles – Inner thighs, quadriceps, glutes, calves
Curtsy Lunges are one of the best bodyweight exercises for strengthening and building the muscles of the lower body. According to fitness experts, this exercise is effective in reducing the fat of the inner thighs and outer thighs. It also helps to tone and shape the buttocks by targeting the gluteal muscles. In addition, flexion bends encourage weight loss and improve overall body stability.
How To Do The Curtsy Lunges Exercise?
- Stand straight with both feet wider than your hip width.
- Now lift your right foot off the floor. Transfer your right foot to place it two feet behind the outside of your left foot.
- Bend both knees to lower your body toward the floor. Stop when both knees are bent at a 90 degree angle.
- Reverse these steps to return to the starting position.
- Perform the same steps by switching the legs.
- Perform 15-20 reps on each leg per set.
burpees
Target muscles – Inner thighs, hips, calves, glutes, hamstrings, quadriceps, abs, arms, chest, shoulders
Burpees are one of the most effective full-body workouts without weights or equipment. This exercise targets every major muscle group in the body, from shoulders to ankles. However, it is not an easy exercise to perform if you are a beginner. When done right, it can help get rid of excess fat from your entire body in no time. Make sure to start with a few reps and increase as you get stronger.
How To Do The Burpees Exercise?
- Get into the squat position by bending your knees and extending your buttocks back.
- Place both hands on the floor in front of your toes.
- Now kick both legs back to get into straight arm plank position.
- Bring both legs back and return to the squat position.
- Immediately jump in the air and raise both arms above your head.
- Land in the squat position with your back straight.
- Repeat these steps 10-15 times per set.
frog jumps
Target muscles – Inner thighs, glutes, hamstrings, quadriceps, calves, hips
As the name suggests, Frog Jumps exercise involves jumping or jumping like a frog. This exercise is quite effective in toning and strengthening the lower body. In addition, frog jumps help to improve the body’s stamina, strength, speed and jumping ability. It’s also a great workout for lower back strength and weight loss.
How To Do The Frog Jumps Exercise?
- Stand straight with your feet shoulder-width apart.
- Get into the traditional squat position by bending your knees and extending your hips back.
- Hold both hands in front of your chest and bend your upper body slightly forward.
- Throw your arms out to generate power and jump forward.
- Land in the initial crouch position.
- Perform 15-20 reps of these steps per set.
Side-lying double leg raise
Target muscles – Inner thighs, glutes, hips, hamstrings, quadriceps
Side-lying Double Leg Raise is another bodyweight exercise that targets the entire lower body. When done properly, this exercise can quickly remove excess fat from the inner thighs. In addition, it helps to shape the buttocks by strengthening the glutes and hips.
How do you do the side-lying double leg raise exercise?
- Lie on the floor on your right side, with your left leg resting on your right leg.
- Slide your right arm straight above your head and support your head with it.
- Place the palm of your left hand on the floor in front of your chest to maintain balance.
- Using your hips as a pivot, lift both legs as high as possible.
- Hold this position for one or two seconds, then slowly lower your legs.
- Perform 15-20 reps per set.
sprint
Target muscles – Inner thighs, hamstrings, quadriceps, calves, ankles, hips, abs
Sprinting or running is the best exercise to tone and tone the muscles of the lower body. If you’re a beginner, start with stretching, jogging, and brisk walking to loosen your leg muscles. This will help reduce the chances of cramps or hamstring injuries. Also, be sure to wear comfortable athletic shoes when running. Sprinting helps burn extra fat from all the muscles in the lower body, including the inner thighs. In addition, it is an excellent way to lose weight and also improve stamina Lose thigh fat in a week
It’s a wrap!
These are the 9 most effective exercises to get rid of inner thigh fat fast. In addition to these exercises, switch to a nutritious diet to get better results. It’s important because your diet plays twice as much role in your fitness as exercise. So you can consult a dietitian to get the right diet plan for you.
