8 Simple Exercises To Reduce The Fat Between Thighs

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A common trouble on the fat on your thighs can be very difficult to target and to slim down through some standard exercises. While you can target the muscles on your thighs through exercise, how much you are able to change your thigh size depends on the range of some other factors, among which is diet and genetics; the thighs may simply be larger as a result of your genes. You are also not able to reduce any other fat area. If you want to lose the weight in your thighs, you have to lose weight in general, although the exercises for the fat on the thighs can tone your muscles, and will also give your legs a firmer appearance.

Your inner thighs help to stabilize the hips when you move, helping you to balance the lower part of your body. If you lead a sedentary life or you work at a desk job, the inner thighs will quickly become loose and flabby.

  1. Scissor Legs Plank

This is a great exercise for numerous different muscle groups, such as your core, arms, chest and glutes, while giving the inner-thighs a very tough workout.

How to Do Them:

  • For this exercise you will need some smooth surface and a few towels.
  • Start by assuming the plank position, and then put a folded towel under every foot.
  • Keeping the upper body stable, you should slide your feet outwards as far as you can slide comfortably.
  • Then you need to return to the starting position by using the inner-thigh muscles to bring your legs back together once again.
  • It’s much harder than it sounds, but it really punishes those thigh muscles. You should do 2-3 sets of 15 reps to truly test your conditioning.
  1. Side and Cross-Over Lunges

This exercise is going to help you to tone the inner thighs as it hits them from several different directions.

How to Do Them:

  • You should stand straight with the feet shoulder-width apart. Take the left foot making a wide side-step.
  • Bend the right knee so you push the hips behind you while you are stepping aside.
  • The right leg should remain extended as you move your body weight on the left side.
  • Touch the ground with your fingertips so your arms are on either side of your left foot.
  • Return to the standing position. Perform one set for each leg, do 10-15 repetitions.
  • For the classic lunges, you need to stand with your right leg forward and the left leg back.
  • Then slowly bend your knees until both of your legs are nearly at right angles. Then push back up to the starting position.
  • Remember to keep your back straight and do not let your knees extend over the toes. You should perform 1 set for each leg,  and do 10-15 repetitions.
  1. Glider Side Lunge:

The glider slide lunge exercise works for several different muscles in the leg and the glutes. You are going to need to do this exercise on a wooden floor and using a towel or socks or with a plastic lid if you are doing the exercise on a carpeted surface.

How to Do Them:

  • Stand with the feet slightly apart and one foot on the lid or on the towel.
  • Hold the hands in a fist in front of you to help yourself with balance.
  • Now, squat slowly down on the leg not on the towel or lid, whilst sliding the other foot to the side.
  • Straighten the other leg while you slide the other foot back to the first position.
  • Repeat 10 times on each leg.
  1. Side-Lying Double Leg Lifts:

This one is a variation on leg lifts with a twist in order to add extra focus on the inner-thighs. You are basically using one leg to lift the weight of the other leg, while working the inner-thighs of both in the process.

How to Do Them:

  • Use a yoga mat and find a comfortable spot to lie down on your side.
  • Extend the arm nearest to the floor straight, like as you were reaching for something.
  • Hold the legs together and slowly raise them both as far as you are comfortable to do it.
  • Keep the toes pointed forwards, and slowly control the movements.
  • The form that you want to keep is the upper body flat to the floor, and turning only at the hips.
  • Hold in this position for about 1-2 seconds when your legs are elevated, and then slowly return them to the floor. It would be ideal to do 1-2 sets of 15 reps per side.
  1. Side Squat with Band:

Resistance bands are not expensive and they can be used for a complete body workout. They also offer you the option to use different levels of resistance depending on the fitness level that you have. This exercise works on your outer and inner thighs, bottom and hips. You could do this exercise without the resistance band, but the band is going to further increase the efficacy of the exercise.

How to Do It:

  • You need to stand with the feet are shoulder-width apart and then tie a band around your lower legs.
  • Lift the left leg and step out to the left while you are pressing out against the resistance of the band.
  • Once your left foot touches the floor, you should bend the knees into a deep squat.
  • Then you should stand up again and bring the feet back to shoulder-width apart.
  • Repeat – you can either alternate the legs or you can take 10 steps to the left and then 10 steps to the right.
  1. Swiss Ball Knee Squeezes:

This is one more fantastic exercise for building nice toned muscles in the inner thighs.

How to Do Them:

  • Lie on a yoga mat with a Swiss ball or some pillow between the knees, as it’s shown in the picture.
  • Squeeze the knees together as hard as you are able to and hold like that for around 2-3 seconds.
  • Do you feel your inner thighs tensing? You should squeeze so hard that your legs shake!
  • Release slowly. Repeat it.
  • You should do as many of these as you need for your workout.
  1. Suspended Stability Lunge:

Take advantage of your body weight in order to help strengthen the leg muscles. This challenging exercise is not only going to target your core, but it will also increase the flexibility in your hips and strengthen your thighs.

How to Do Them:

  • You need to start standing with a TRX straps or weight bench behind you.
  • Raise one leg behind you so your leg is lifted to your thigh height.
  • Place your foot of the lifted leg on the bench or in the TRX strap.
  • Now lower the body weight into a lunge position, keeping your balance as lower and lift.
  • Do 7-10 reps on the right leg, and then repeat on the left leg. You can add 5-10 pounds dumbbells for a greater challenge.
  1. Lying on Back Straddle:

This is the last exercise of the inner thigh workout. Make it a good one!

How to Do It:

  • Lie on the back, resting on the elbows and raise your feet up in the air.
  • Slowly open the legs. Stop once you get to the position.
  • Hold like that for about 1-2 seconds.
  • Raise them back to the start position. Repeat it.

Source: healthynlifez.blogspot.mk

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