Many women spend most of their time fighting imperfect body shapes. Methods for correcting problem areas are often difficult and harmful to the body as a whole. How to remove fat from the inner thighs without harm to your health Use the recommendations below. First of all, you need to tune in to the process of losing weight. Believe that you will achieve the result you dream of. Use the visualization method. For example, after waking up or before going to bed, imagine yourself thin and slender. Try to feel that your wish has already come true. Such a positive attitude will help you mentally prepare yourself for victory in the fight against fat deposits.
Functional training: how to remove fat from the inner thighs
We will look at functional training on how to remove fat from the inner thighs at home.
The first exercise of our functional training is the gluteal bridge:
The most important thing in this exercise is to raise your buttocks as much as possible, tense them and fix them. 3 sets of 8-12 repetitions, a minute of rest between sets. We rest for 2 minutes and complicate our exercise to more precisely target each of the buttocks.
Single leg glute bridge:
8-12 repetitions on each leg, 3 sets.
For the next exercise we will need something heavy - a kettlebell, dumbbells, a bottle of water.
Squats with wide legs (plie):
The most important thing is to keep your back straight, do not bend your lower back too much, and your knee does not go beyond your toe. We perform 8-12 repetitions of 4 approaches. Rest for 2 minutes and move on to the next exercise. This exercise will be especially useful because in it you will use all muscle groups (shoulders, abs, buttocks).
This exercise is, of course, a plank:
In this exercise, the main thing is to keep your back straight. We try to hold the bar as long as possible. The time depends on your fitness level.
Exercises for losing weight in the inner thighs
If you do all these inner thigh fat loss exercises three times a week, you will definitely see results. Just remember this every time you feel like your muscles are burning!
5 Best Inner Thigh Exercises
Exercises for the inner thigh - video | Let's put away the breeches!
Pilates: Leg Raises for Inner Thighs
Pilates is a serious core workout, and the inner thighs are key to stabilizing the muscles in many exercises. In fact, you may feel your inner thighs working even harder than your abs. This simple exercise is easy to do and is one of the best for those who want to slim their legs.
How to do it:
Lie on your side, straighten your lower leg and place your upper leg so that your foot or knee is on the floor. Lean on your forearm, or support your head with your hand.
Inhale, and as you exhale, lift your lower leg without bending it, tightening your core muscles. Inhale as you lower your leg.
Do 10-15 repetitions, then switch sides.
Frog Squat
This seemingly funny movement is actually a calorie burner, so get ready to get your heart rate up and every muscle in your body working at once!
How to do it:
Stand straight with your feet slightly wider than shoulder-width apart. Tightening your stomach, bend your knees and push your buttocks back, while spreading your knees, and try to reach the floor with your hands.
Bend over as much as possible, but remember to keep your upper body up.
In a quick movement, straighten your legs and hips, push off with your legs and jump, legs together as you jump, arms above your head.
Before landing, spread your legs and return to the squat position.
Repeat 10-15 times, then take a break and catch your breath - you deserve it!
Lunge to the side
Lunges are great thigh exercises on their own, but side lunges specifically target the inner thigh muscles.
How to do it:
Feet together. You can grab a pair of dumbbells if you want to make the exercise more challenging. Extend your right leg far and bend your knee. Try to keep your left leg as straight as possible, do not tilt your upper body, and keep your right knee bent so that your knee does not extend past your toes.
With emphasis on your right foot, return to the starting position. Repeat the movement on your left leg to complete the repetition. Do 10 repetitions for each leg.
Plie squat
When people ask how women can get rid of thigh fat, it's worth taking a closer look at the ladies with the most enviable legs. For example, to ballerinas. The plie squat is what makes dancers' legs look long and slender. This exercise will easily fit into your regular fitness routine.
How to do it:
Spread your legs wide, toes turned out to the sides at a 45-degree angle, and chest out. You can also use dumbbells like the model in the photo to make the workout more challenging.
Bend your knees and tighten your glutes, core, and inner thighs. Keep your hips behind your little toes as you squat, and your hips will be at a 90-degree angle to the floor.
Focusing on your heels, straighten your legs to complete the rep. Do 10-15 repetitions.
Fitball compression
Fitball is one of the integral parts of equipment for training. It can work wonders in shaping the shape of your inner thighs. We can say that this is the answer to the question “How to remove fat from the inner thigh.”
How to do it:
Lie on your back. Bend your knees, feet on the floor. Hold a well-inflated exercise ball between your knees.
Arms at your sides, core tense. Now squeeze your knees, thinking that you are trying to flatten the exercise ball. It's a small movement, but it's your goal.
Squeeze as hard as you can, then relax while still squeezing the ball. Repeat 20-25 times to complete the set.
Bridge
The bridge is a yoga pose that has a lot of benefits on how to lose fat from your inner thighs.
How to do it:
Lie on your back, knees bent, feet on the floor, arms at your sides. Inhale, and as you exhale, lift your hips toward the ceiling, lifting them off the floor and trying to make a straight line from your shoulders to your knees. Keep your thighs parallel to each other, squeezing your inner thighs. Don't let your knees spread out to the sides.
Hold the position for 30 seconds to a minute, just remember to breathe. Relax and repeat 2-3 times.
Most Important: Do Cardio
One of the keys to losing inner thigh fat is to burn calories faster with cardio, which will get you working up a sweat and get your heart rate up. Cardio exercise burns tons of calories and also helps the body process stored fat, revealing lean and toned muscles. Even better, there is no longer a need to spend the whole day in the gym. Opt for exercises that burn more calories, such as running, jumping rope, climbing stairs or cycling, so you never have to worry about how to lose fat between your legs again.
Try combining them with intense interval training, where you work up a sweat for a minute and then recover for another minute. The total is 20-30 minutes three times a week. After this, you will be able to smile at the reflection of your own slender and toned legs in the mirror.
Weight loss = fat loss?
If you are a girl and have attended group fitness classes at least once, then I think you know what a herd of rabid ladies line up on the scales after the jumping exercises are over. After all, everyone wants to know how much weight she lost during the workout and how much longer she has to endure all this hell.
In fact, fat loss and weight loss are completely different things. The first is controlled by hormones, and in order to start losing fat tissue in the body, a hormonal surge must occur. The latter works best after strength work (with basic and free weight exercises) or high-intensity interval training for the whole body. If you “fitted” in group exercises, then stepped on the scales and saw the arrow moving to the left, do not rush to rejoice: it is not fat that has gone away, but you have simply lost water, and the cells have become more dehydrated. The fat sits in you just as it did.
Therefore, remember that weight loss is not the same as fat loss, and you cannot in any significant way stimulate your hormonal levels in a few 30-minute “gangbangs” and set them up to burn fat.
Conclusion: group exercises are an ineffective way to combat excess fat and correct problem areas (in particular, we are talking about the inner thigh).
What a beginner needs to know before starting to lose weight
When thinking about how to remove fat from the inner thigh, you should understand that you should start losing weight with a balanced diet:
- You should completely give up fast food, sweets, starchy foods, and other fatty and unhealthy foods;
- exclude sweet sodas, consume only freshly squeezed juices;
- Preference should be given to boiled chicken or turkey. Use any vegetables and fruits both fresh and boiled or stewed. It is better to have cereals for breakfast;
- There must be breakfast, lunch and dinner. You need to have dinner 3 hours before bedtime. If you are very hungry, you can have a snack in the form of light yogurt, a glass of kefir or fruit;
- Before eating, it is recommended to drink a glass of clean water.
Note! You need to eat 5-6 times a day: three main meals and two snacks. Portions should be small
When combined with exercise, a healthy diet will help you quickly lose weight in different parts of your body. In addition to proper nutrition, you also need to think about motivation
It is very important not to force yourself, but to purposefully and voluntarily want to change. If the desire is really strong, then the process will go quickly
You need to find your path and follow it.
It is worth completely giving up fast food, sweets, starchy foods, and other fatty and unhealthy foods.
Sports training is very important when losing weight. If someone was previously far from sports, then they should start with something simple and practice for a minimum amount of time, constantly increasing the intensity and duration of training. After some time, an optimal exercise schedule will be developed and the weight loss results will become more noticeable.
Inner Thigh Workout Plan
Workout 1 – strength training, do it every other day three times a week. Complement your inner thigh routine with push-ups, pull-ups, plank pose and a set of crunches for a complete strength workout. Beginners can work without weights; experienced ones should pick up dumbbells weighing 3-10 kg.
Workout 2 is cardio, it is aimed at reducing volume and burning fat. You will need a regular jump rope and a space where you can practice walking. Be sure to train in sports shoes and suitable uniform.
How to remove the inner thigh
No matter where the fat deposits are located, they must be dealt with in several ways.
It is important to change your diet and introduce physical activity into your regimen. Various procedures that can be easily done at home will also not be superfluous.
These include massage and wraps, which help reduce the volume of the problem area. Each of these directions, which describe how to remove the inner thigh, affects it in a certain way:
- nutrition – removes toxins and excess fluid;
- sports – builds muscle mass, helps burn fat;
- wraps also remove excess water;
- massage – increases blood circulation, tightens the skin.
Proper nutrition
Losing weight and removing excess fat will not be possible without changing your nutritional principles. You don't have to starve yourself. You just need to eat right. By switching to a balanced diet, you can remove fat not only between your legs, but throughout your body as a whole. The basic principles of nutrition for girls are as follows:
Simple fast carbohydrates. You must exclude them. This includes sweets and other products with sugar, flour, corn, potatoes, alcohol, and bread. Complex carbohydrates. On the contrary, they need to be emphasized. This includes white and cauliflower cabbage, lettuce, cucumbers, spinach, grapefruit and all cereals. Squirrels. Their number needs to be increased. The main part of the diet becomes low-fat foods with a high protein content. This category includes chicken breast, salmon, low-fat kefir and cottage cheese, chicken eggs, lean meats and fish. The amount of protein per day should be about 1.5-2 g per kilogram of weight. Caloric content of the diet. To lose weight, you need to create a calorie deficit of 300-400 kcal, i.e. you have to spend more than you eat in a day.
Sports activities
The second secret of how to remove fat between your legs is through sports. Physical activity helps you burn more energy per day, which creates the necessary calorie deficit. In addition, through sports, the body is toned and the burning of fat is accelerated, which is gradually replaced by muscles. To achieve results in the form of a gap between your legs, you need to exercise at least 3 times a week, giving yourself 1-2 days of rest between workouts. The most effective exercises for obtaining distance between the thighs are the following:
- squats, including plie and sumo;
- lunges that engage almost all leg muscles;
- scissors and a bicycle, also aimed at working the abdominal muscles;
- gymnastics in the form of stretching or simple morning exercises, which helps dry out full thighs and make your figure beautiful and slender.
Massage
Another way to remove fat between your legs is to massage the problem area. They provide blood flow to the tissues, which is why the volumes begin to “melt” faster. There are several massage options:
Using a hard sponge. Performed in the shower using circular rubbing movements. It is better that the washcloth is made of natural fibers. After this procedure, you can additionally make masks or wraps. Honey. A very effective option. To do this, slightly warmed honey is applied to problem areas, after which they are massaged with patting movements. After slight redness, the skin should be rinsed with warm water.
Wraps
Wraps help get rid of cellulite, remove swelling and tone the skin. The essence of the procedures is to apply an anti-cellulite mixture to the skin and then wrap the problem area with cling film. After this, you should put on something warm and wait about an hour, and then rinse everything off and apply moisturizer. Here are some recipes for wrap mixtures:
- 3-4 drops of cinnamon, orange or rosemary oil;
- 3 tablespoons of dry kelp, diluted with water to obtain a viscous mixture;
- several tablespoons of clay, also diluted with liquid to a thick sour cream.
