How To Lose Weight On Inner Thigh: 6 Exercises

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How To Lose Weight On Inner Thigh

If you’re looking to slim down your inner thighs, you may be wondering how to lose weight on inner thigh. While it’s not possible to spot reduce fat in a specific area of the body, there are targeted exercises and lifestyle changes that can help you achieve a leaner, more toned look. By focusing on building lean muscle mass and burning overall body fat through a combination of exercise and healthy eating habits, you can make progress toward your goals.

In this article, we’ll explore some effective ways to lose weight on your inner thighs, including specific exercises and dietary tips that can help you see results. So, let’s dive in and learn how to lose weight on the inner thigh for a stronger, more confident you.

What Causes Inner Thigh Fat?

When you consume more calories than your body burns, it stores the excess calories as fat because they are not utilized immediately. This is where fat enters the picture.

According to the World Health Organization1, there has been a rise in the consumption of energy-dense meals (think high fat and sugar) as well as a decrease in physical activity. The primary reason for weight growth is an imbalance in energy.

You can also credit your genetics for where this fat is stored. One study2 discovered that hereditary variables have a strong influence on body fat storage, particularly in women.

Fat is typically stored in the hips, lower bellies, and inner thighs of women. While men carry fat primarily in their abdomens, they are not entirely spared when it comes to inner thigh fat3.

If your genes have blessed you with the gift of inner thigh fat, it might manifest itself in two ways:

  • subcutaneous fat (located just below the skin)
  • intramuscular fat (located within the muscle)

In the current time, most rarely face food shortages. In truth, there are food excesses more often than not, making weight loss even more difficult. Diet and exercise are the most effective ways to eliminate thigh fat.

Why Is Inner Thigh Fat Hard To Lose?

When it comes to fat loss, the inner thigh area is one of the most difficult areas for women to conquer. Even ectomorphs, who are naturally slender and thin, may struggle to lose inner thigh fat. One of the most common errors is attempting to eliminate inner thigh fat by spot fat reduction, which is impossible.

Assume you want to reduce tummy fat. You may think to begin doing 1000 crunches per day, focusing all of your concentration on one body area. Will you be able to get rid of tummy fat and obtain those abs? Sadly, no. You don’t get to choose where you lose weight.

Also, most women find it simpler to remove upper body fat than thigh or belly fat. Hence, if you wish to lose inner thigh fat, you must drop body fat overall.

What is the quickest and most effective approach to losing body fat? Consuming a balanced diet with a calorie deficit, followed by cardio and physical training, will help you slim down your inner thighs without adding bulk4.

How To Lose Weight On Inner Thigh?

Before you begin your diet and exercise plans, consult with your doctor and obtain their advice on the ideal fitness program for you. To lose fat on your inner thighs, you must limit your calorie intake to less than what your body requires and, of course, exercise regularly.

Keep in mind that restricting your calorie intake does not imply starving yourself. This may even prohibit you from accomplishing your fitness goals. How many calories you should consume per day is determined by a variety of factors, including your age, exercise level, and current weight, to mention a few.

Activating your thigh muscles while exercising is one technique to tone them, but make sure you also work out other muscle groups. This can help you lose weight faster all over your body. Raising your muscle mass enhances your metabolism, allowing you to not only look toned but also burn calories while at rest.

Making simple changes to your lifestyle, like consuming more protein, avoiding processed foods, refined carbohydrates, and sugary drinks from your diet, and actively making an effort to be more active during the day, will help you reach your objective of losing thigh fat5.


You must eat fewer calories than your body consumes in order to shed fat in your inner thighs. Calculate how many calories you need to maintain your present weight using a calorie calculator, and then cut your calorie consumption by 500 calories. This should result in a weekly weight loss of one pound.

It’s also more important to focus on the type of food you eat rather than the quantity, because nutritious foods improve your health while helping you lose weight. To help you achieve your weight loss objectives, you can make the following dietary changes:

  • Eat less than you normally do.
  • Avoid processed foods or refined carbs.
  • Avoid sugary liquids like soft drinks and juices.
  • Increase your protein intake.
  • Drink more water.
  • Exercise

Muscle tone can help to diminish the appearance of fat. Exercises that stimulate your inner thigh muscles, such as walking or jogging, can help you have slimmer-looking thighs. Both activities can be done on a treadmill or outside.

As your body becomes accustomed to your regular walk or run, you can increase the effort by walking or jogging on an elevation. Running or walking uphill activates your thigh muscles more. You can start by doing this two or three times per week.

Increase your fiber and protein intake.

Incorporate fiber and protein into every meal to aid weight loss, as both macronutrients help you feel full on fewer calories. Lean proteins, in particular, are required for the development of lean muscle, which will make your legs appear slimmer. It is recommended a daily fiber intake of 25 to 35 grams and a protein intake of 75 to 100 grams from vegetables, fruits, whole grains, and lean meats.

Including thigh-specific exercises.

Squats, lunges, and deadlifts, for example, train the little muscles of your inner thighs as well as other leg muscles, which is beneficial for toning your legs. By targeting the muscles in your inner and outer thighs, you can help build lean muscle mass, which can increase your metabolism and help you burn more calories throughout the day. Coupled with a healthy diet and overall weight loss, thigh-specific exercises can help you achieve your desired results and feel confident in your own skin.

Have an exercise plan.

To see real progress in your leg workouts, it’s important to have a well-structured routine in place rather than just doing occasional leg days. This means having a plan of action and sticking to it consistently.

To start, choose your preferred exercises from each group and complete each for eight to twelve reps at your maximum weight for three to four sets. For optimal results, aim to have two leg workout days each week, alternating between multi-muscle complex motions such as squats and lunges, and more specialized exercises like bridges and hamstring curls.

Some great exercises to target your thighs all over include curtsy lunges, sumo squats, and goblet squats. For your inner and outer thighs, try lateral lunges and band leg side raises, and for your hamstrings, focus on exercises like deadlifts, reverse leg curls, and bridges with hamstring curls.

Incorporating these exercises into your leg workout routine can help you build lean muscle mass and achieve the toned, strong legs you desire.

Include heavier weights into the mix.

When it comes to losing weight in your inner thighs, adding heavier weights to your routine can be an effective strategy. By increasing the amount of weight you lift during thigh-specific exercises, you can help build more lean muscle mass in your inner thighs, which can again increase your metabolism and help you burn more calories throughout the day. This, in turn, can help you shed excess body fat and achieve a leaner, more toned appearance.

While it’s important to use weights that are appropriate for your fitness level, gradually increasing the weight as you get stronger can help you see continued progress over time.

Additionally, incorporating a variety of exercises that target different areas of your inner thighs, such as adductors and abductors, can help you achieve a well-rounded, balanced workout. So, if you’re looking to lose weight in your inner thighs, consider adding heavier weights to your routine and focusing on a variety of targeted exercises for optimal results.

Hop on a bike.

Hopping on a bike can be a great option to help with inner thigh weight loss. Cycling is a low-impact exercise that is easy on the joints, making it accessible to most people regardless of their fitness level.

Additionally, cycling is an excellent way to target the muscles in your legs, including your inner thighs. When you cycle, your legs are constantly engaged, working to push the pedals and propel you forward.

This can help build lean muscle mass in your thighs and increase your metabolism, which can help you burn more calories and fat. To get the most out of your cycling workout, aim for at least 30 minutes of moderate-intensity cycling several times a week. You can also consider incorporating interval training, where you alternate between periods of high-intensity cycling and recovery periods, to challenge your muscles and burn more calories. 

Thigh muscles.

When working out, don’t simply concentrate on your thigh muscles. Spot training to lose weight in one area of the body is impractical. Exercises that work for multiple muscle groups at the same time, such as pull-ups, lunges, pushups, and squats, will yield better results.

Performing high-intensity interval training routines for 20 minutes two or three times a day will help you burn more fat and, as a result, lose inner thigh fat. Interval training allows you to increase your aerobic capacity while also building muscle.

Include both aerobic and anaerobic exercises in your workout program. Aerobic workouts, such as walking, riding, or running, raise your heart rate and can be done for extended periods of time. Anaerobic activities, on the other hand, are meant for short bursts of high-intensity workouts. Sprinting, interval training, and strength training are some examples of anaerobic exercises.

Inner Thigh Exercises

Do the following exercises to engage your thigh muscles and tone your inner thighs. Apart from the seated bridge and seated hand push, you can begin with two to three sets of eight to ten reps for each action, depending on your level of fitness. Begin with three sets of twenty seconds per set for the seated bridge and one minute per set for the seated hand push5.

1. Side Lunge

10–15 repetitions per leg

Dumbbells or a medicine ball are optional.

  • Stand with your feet wider than your hips and both hands on your chest, holding a medicine ball or weight. (For the first time, beginners should try without weight.)
  • Squat down on your left leg, bending your knee and lowering your body until your body is parallel to the floor. Make sure your toes are pointed forward and your left knee is aligned with your left ankle.
  • When squatting, keep the weight or medicine ball at your chest and in line with your left hip, elbow, and shoulder.
  • Push off your left leg and return to the starting position. Complete your reps on that side before shifting to the right.

2. Skaters

20 reps total (10 per leg)

No equipment is required.

  • You’ll begin with your left leg behind your right, both knees bent, like in the curtsy lunge.
  • Land on your right leg after pressing sideways off your left leg. On the other side, keep your left foot in a curtsy lunge stance. Alternate between legs.
  • Depending on your fitness level, you can step or hop. Maintaining your back leg off the ground will be more difficult as well.

3. Sumo Squat

30 seconds total reps

Optional dumbbells or kettlebells

  • Stand with your knees and toes pointed outward.
  • Lower yourself slowly into a squat position. Maintain your balance by keeping your hands on your hips and your spine and torso upright.
  • Gently rise back up, clenching your glutes.
  • Repeat for another 30 seconds.

4. Walking Lunges With Dumbbells

10–15 reps per leg

Dumbbells are optional.

  • Hold a dumbbell in each hand while standing with your feet hip-width apart. Hold the weights at your sides stable. (If you’re just starting out, start with no dumbbells.)
  • Lunge forward with your left leg. Keep your leg perpendicular and your knee not exceeding your toes. Your non-lunge knee should be around one inch above the ground.
  • Maintain your weight mostly on your heels and return your left leg to its starting position.
  • Lunge with your right leg. To finish your reps, walk with alternate legs.

5. Seated Bridge

Sit in a chair, feet flat on the floor, knees bent at a 90° angle. Lift your hips, allowing your feet and hands to support your body, with your hands at the side of the chair. Hold for 20 seconds before gradually lowering your body. When your body adapts, gradually increase your time in this posture to one minute.

6. Back Kick

Stand with one leg slightly bent. Lift your second leg slightly behind you while maintaining a tight core and buttocks. Bend forward while kicking the elevated leg back. Once you return to your starting position, squeeze your buttock muscles. Reverse the process with the opposite leg.


Genetics can play a role in the size and shape of your thighs, with some individuals naturally having larger thighs than others. While genetics can be a contributing factor, there are still ways to achieve a healthier and more toned appearance in your thighs through targeted exercise and a healthy diet.

By incorporating thigh-specific exercises and making smart food choices, you can work towards achieving your desired physique and feeling confident in your own skin. Remember, it’s important to focus on progress and not perfection, and to celebrate the unique characteristics that make you who you are.


1 Obesity and overweight. (2021, June 9). https://www.who.int/news-room/fact-sheets/detail/obesity-and-overweight

2 Our genes affect where fat is stored in our bodies. (n.d.). ScienceDaily. https://www.sciencedaily.com/releases/2019/01/190121103400.htm

3 Armstrong, L. R. (2020, October 29). How to Lose Inner Thigh Fat (Spoiler Alert: It Involves Diet and Exercise). Greatist. https://greatist.com/fitness/how-to-lose-inner-thigh-fat

4 Attard, R. (2023, January 24). How To Lose Inner Thigh Fat (Plus What Not To Do). Rachael Attard. https://www.rachaelattard.com/how-to-lose-inner-thigh-fat/

5 Langdon, K. (2022, June 28). How To Lose Inner Thigh Fat 2023: 5 Productive Exercises To Tone Thigh. HealthCanal. https://www.healthcanal.com/life-style-fitness/how-to-lose-inner-thigh-fat


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