Quickly reduce inner thigh fat with these productive workouts

There are many reasons why leg workouts should be a number one priority during your time at the gym. Strong leg muscles make it easier to tackle everyday activities such as walking, running, and cycling for both short distances and longer stretches. Beyond that, strong legs have been linked to brain health as you age, according to Start by WebMD. Of course, there are various parts of the legs that you should focus on so that your lower extremities are in the best shape possible. This means that in addition to invigorating your calves and strengthening your knees, you may also want to reduce inner thigh fat and sweep away the cellulite you have built up. We’re here to help you reduce inner thigh fat with two workouts jam-packed with productive exercises.

Read on to learn all about two expert-approved workouts you’ll want to add to your leg day as soon as possible. Plus, check out 6 Toned Thigh Exercises That Don’t Require Equipment.

Workout no. 1

The first workout is brought to you by Mary Helen Bower, professional dancer, founder of Ballet Beautiful and celebrity trainer. She left Eat this, not that! in some of the most effective exercises for those who want to reduce inner thigh fat fast. Bowers worked with stars like Natalie Portman for her role in “Black Swan,” as well as Tracee Ellis Ross and Miranda Kerr.

Now, let’s begin.

Inner thigh bridge

woman doing bridge exercise on yoga mat at home

woman doing bridge exercise on yoga mat at home

This first exercise consists of lying on a mat on your back. Place your knees and heels together. Enter through your core and keep your feet flat or lift them up to demi-pointe. From there, open your knees and lift your hips before lowering yourself back to the mat. Perform four sets of eight repetitions, two to three times a week.

Inner thigh leg lift

woman doing leg lift outside in sunny day on yoga mat

woman doing leg lift outside in sunny day on yoga mat

Begin the leg lifts by lying back on the mat. Push hard through your core as you did for the previous exercise. However, this time, lift both legs, open the hip slightly and straighten the knees. Then, cross one leg over the other, swapping the lower leg each time. Perform four sets of eight reps, two to three times a week, and you’re sure to find your thighs getting stronger as the fat melts away.

RELATED: The best exercises to bulk up your ‘chicken legs,’ says trainer

Classic inner thigh exercise

woman on yoga mat performing exercise, reduce inner thigh fat fast

woman on yoga mat performing exercise, reduce inner thigh fat fast

Start this move by lying down on the mat and pulling your core in. Lift the top of the knee and place the foot on demi-pointe or flat on the floor, in front of or behind the lower leg. If you find it uncomfortable, Bowers notes that you can try dropping your knee in front of you. He extends his bottom knee to his toes, lowers it, and lifts it up for four sets of eight reps. Then, switch to the other side and do the same amount of sets and reps. Perform this exercise two to three times a week.

Want to take it up a notch? Bowers suggests incorporating a set of one to two pound ankle weights into this exercise.

Eat this, not that

Eat this, not that

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Workout no. 2

This second workout was edited by Jacquie Smitha certified integrative nutrition health coach and a fitness instructor specializing in barre, yoga and pre/postnatal exercises.

Second wide squat

trainer demonstrating wide second squat

trainer demonstrating wide second squat

This is an all-time favorite barre exercise that targets the inner and outer thighs, hamstrings and glutes. Stand with your feet wider than your hips and toes pointing out. Bring your hands to the center of your heart. Lower your hips so they are in line with your knees and push your knees back. Hold it for just a second, stacking your shoulders on your hips and pulling the crown of your head toward the ceiling. Straighten your legs and squeeze your glutes up. Do 10 reps and pulse 10 times at the end.

Lunge of reverence

trainer demonstrating curtsy lunge to get rid of thigh fat fast

trainer demonstrating curtsy lunge to get rid of thigh fat fast

This move will help accentuate your inner thighs and quads. Start in a lunge with your right foot forward and your left foot back. He bends his knees and lowers his hips, making 90 degree angles with both legs. Move your left leg to your right about a foot toward the back right corner of the room, keeping your hips square. Lift your hips by squeezing your inner thighs, then lower them back down just like in a traditional lunge. Do 10 reps and pulse 10 times at the end. Repeat on the other leg.

Sit at the wall

trainer demonstrating sit on wall exercise to get rid of thigh fat fast

trainer demonstrating sit on wall exercise to get rid of thigh fat fast

This exercise mimics the barre chair position best, and is a real burner for the thighs and glutes. Stand about two feet facing a wall. Lower your buttocks until your back is against the wall and your legs are parallel to the floor as if you were sitting in a chair. Bring your hands to your heart center and hold for 30 seconds.

Repeat this set two more times for a killer workout and say hello to your cellulite!

A version of this story was originally published in May 2022. It has been updated to include even more exercises.

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