≡ April 21, 2021 Category: For weight loss
One of the most inaccessible places from which it is most difficult to remove fat is the legs. Cellulite appears on the inner thigh quite quickly, but you have to get rid of it in a complex way, combining a healthy lifestyle, proper nutrition and exercise. There are several methods for removing the inner thigh at home; it is better to use them together. An integrated approach improves the result.
Causes of fat on legs
The inner thigh is a “favorite” place for fat deposition. Unsightly sagging and cellulite appear there as a result of many factors, the main of which are:
- Hormonal disorders in the body. This could be during puberty, when your body type changes, or when you are taking birth control pills. Fatty tissue usually appears not only in the hips, but also on the waist, buttocks, and sides (read how to get rid of cellulite and what exercises you should do to lose weight on your stomach and sides).
- Pregnancy and lactation period. Every expectant mother has noticed how quickly her body changes its shape during this period. This joyful event makes the figure ugly, and getting it into shape becomes more difficult with each new pregnancy.
- A large number of alpha receptors. It is these cells that are responsible for round hips and the high content of lipid tissue in them.
- Obesity. If a girl is overweight, then fat will be deposited in accordance with her body type. In an “apple” shape, the waist is the first to suffer, but in a “pear” shape, ears immediately appear.
- Passive lifestyle. If a woman sits most of the day and at the same time eats unhealthy buns, then sooner or later, all this will appear in the form of hated fat on the hips, and it will not be so easy to remove it.
But regardless of the reasons, you need to look for the best way to burn fat on the inner thigh, which will take into account all individual characteristics and be effective. This is necessary not only to get rid of aesthetic discomfort, but also to increase self-esteem.
An effective set of exercises with a fitness band for legs and hips
This type of sports equipment is considered a simple and convenient way to provide additional load for a specific muscle group during training. Many athletes have been using this accessory during home workouts for a long period of time, but only recently has it gained immense popularity.
A mini elastic band is a compact, comfortable band made from elastic materials. In most cases, manufacturers of such equipment create it in the form of a latex ring tape. The load, for example, on the hips or other muscles is guaranteed due to the resistance that occurs as the expander stretches. Many professional athletes consider it one of the affordable accessories with proven functionality. Exercises with an elastic band are performed at any time of the day, while a person is able to independently regulate the degree of load on his own body by controlling the stretching amplitude of the elastic band.
Comes with a fitness band :
- increased muscle tone;
- minimal load on joints and ligaments;
- destruction of problem areas;
- increase in strength;
- improving the quality of the figure;
- productive workout of the buttock muscles.
Such factors confirm the effectiveness and functionality of this fitness equipment for training at home, as well as in the gym.
–IMPORTANT– The most unique thing is the fact that such an accessory does not have a negative effect on the joints, skeleton, or ligaments!
Techniques to combat thigh fat
More than one woman has wondered how to lose weight in the inner thigh. Therefore, today entire complexes are being developed that can help anyone with this. It should be understood that refusing food will not bring the desired effect, but on the contrary, it can only aggravate the problem. Here are several techniques that will help you reduce the volume in the right places gradually, but the results will last for a long time.
- Proper nutrition.
- Regular exercise.
- Maintaining muscle tone.
- Wraps.
- Massage.
- Scrubs and creams.
- Water procedures.
- Positive attitude and objective assessment of the results obtained.
Some exercises for losing weight in the inner thigh are unlikely to help solve the problem, but in combination with other points it will be easy to achieve the desired result. Each of these methods needs to be considered in more detail, as it has its own subtleties and recommendations.
Proper nutrition
You need to start fighting the problem with nutrition, it is the basis. You should immediately exclude fatty and heavy foods from your menu. Fast food and carbonated sweet water are also prohibited. To achieve quick changes, you need to enrich your diet with the following foods:
- Lean meat.
- Vegetables and fruits.
- Complex carbohydrates.
- Legumes and brown rice.
- Whole wheat bread.
You need to eat often during the day, but in small portions. In total, there should be up to 5 meals a day, and they should be no more than a third of what is usually eaten. All this will help improve metabolism in the body, reduce appetite and allow you to get rid of extra pounds.
When asked how to lose fat, nutritionists almost always mention how important it is to control your intake of saturated fat. Milk and meat, as well as your favorite sweet desserts, all lead to the body receiving more extra calories than benefits. Of course, you can’t completely exclude them, but you definitely need to monitor the amount you eat.
Drinking alcohol causes harm to the body not only in the form of toxic poisoning, but also reduces its ability to burn fat. Which leads to the appearance of extra pounds even with severe dietary restrictions. In addition, even a small amount of it always affects the quality of sleep and the desire to play sports and lead an active lifestyle.
How to train correctly?
The main mistake of all women is trying to deal with the problem locally, that is, removing fat from only one area of the body. In fact, the answer to the question of how to remove the inner thighs always contains recommendations to play sports and perform approaches that will strengthen muscles throughout the body and reduce fat deposits not only on the legs, but also in the waist, sides, and buttocks. Here are some basic recommendations.
- Every workout should include cardio, such as aerobics or a regular morning jog. This is a great way to lose fat and maintain your health. But it is important to control the amount of time spent on training, since the entire lesson should not consist only of them.
- There should be intervals between workouts; it is better to alternate intense exercises with low loads. For example, you can alternate brisk walking with running. In this case, much more calories will be burned.
- An individual schedule will allow you not to overdo it and not break the connections. Therefore, it is worth consulting with a trainer once and choosing the optimal program for yourself. An excellent alternative would be lessons called drying; you can watch a video of it below.
- Exercise no more than 4-5 times a week, so as not to immediately create an excessive load. In addition, a short rest will allow the body to rest well and prepare for training the next day. You need to increase the load gradually, confidently moving towards the goal in small steps.
Exercises for the front of the thigh
These exercises help strengthen the quadriceps, a strong muscle with four heads that is located on the front of the thigh.
Squats
Barbell Squats
If you're just starting out, regular squats will suffice. Pay attention to the technique: do not round your back, turn your toes and knees to the sides, squat until parallel to the floor or slightly lower.
When your muscles get used to the load, master squats with a barbell. Here the technique of proper squatting is discussed in more detail.
Lunges
Lunges with a barbell
There are many options for lunges: in place, backwards, in motion. If space is limited, you can do lunges on the spot.
Make sure your knee does not go past your foot. Lower yourself low until the knee of your back leg touches the floor, keeping your back straight.
If you work out at the gym or on the street, try moving lunges.
You can make the exercise more difficult by picking up dumbbells or weights. If your balance is okay, try lunges with a barbell.
Stepping onto the pedestal
Walking with a backward lunge
You can climb to any elevation that suits your height: a chair, a stand, a step, a step, a bench in the park. At the same time, make sure that the knee does not curl inward.
If you want to make the exercise more challenging, try walking backwards into a lunge. Step onto the pedestal with your right foot, bend your left knee and bring it forward. Step off the pedestal by stepping on your left foot. Take your right leg back and go into a lunge, reaching your knee to the floor. Straighten up and repeat the exercise.
You can pick up dumbbells or weights and perform the exercise with a bodybar or barbell.
Leg row with expander
Leg Raise with Resistance Band
For this exercise, you will need a crossover machine or resistance band.
Lie on the floor on your back, hook a resistance band or crossover strap to the ankle of your working leg. Overcoming resistance, lift your leg while bending it at the knee.
Single leg pistol squats
Single Leg Squat
Single leg squats require fairly developed thigh muscles. If you still can't squat without support, try doing the exercise while holding loops or gymnastic rings.
Split squat with one leg on a bench or in a ring
Split Squat
The split squat can be performed with one leg on a bench, stand or other elevated surface. You can also use loops or gymnastic rings.
During the squat, make sure that the knee of the leg in front is above the foot and does not curl inward. If you cannot rise with your knee facing outward, it is too early for you to do this exercise.
The lower you squat, the better you will work the muscles of your hips and buttocks. To make it more difficult, you can pick up dumbbells or weights.
Squat Jumps
This explosive exercise will help to better pump your muscles if you don't have enough time and can't use free weights.
Do a deep squat and jump up from the bottom. While squatting, do not lift your heels off the floor. You can hold your hands in front of you or behind your head.
Try to squat deeply throughout the entire set, even when your muscles are tired.
Alternating legs while jumping
Another explosive exercise. Stand straight, feet together, hands on your waist. Jump up and land in a lunge position: right leg forward, left leg behind. From the bottom point, jump as high as possible, switch legs in the air and land with your left leg in front.
Jumping with a leg on a pedestal
This is an even more difficult exercise. Stand with your back to the cabinet and place a sock on it. Do a squat on one leg and jump up from the bottom point.
Supports muscle tone
Another great way to remove cellulite from your inner thighs is through muscle toning approaches. They are easy to perform, but thanks to regular practice they will help you forget about orange peels on your legs forever.
- High chair. This exercise is static and can be performed anywhere. It is enough to lean your back against the wall, bend your knees at an angle of 45 degrees, and hold the pose for 30 seconds. 4 approaches will be enough.
- Frog. Starting position: sit on the floor in a frog position, heels touching the floor, hands resting on a flat surface. With a sharp movement, the entire body lifts off the floor, making a jump upward. It is important to keep your feet together and make a slight turn in the air. You need to do the jumps for a minute, alternating turns in different directions.
- Ball. You need to sit on a chair, put your legs straight, at an angle of 90 degrees and hold the ball between your knees. As you inhale, squeeze it with all your might, hold the position for a minute, and then release it.
There is also a set of exercises for the adductor muscles of the thigh, which will always keep the muscles toned and the thighs will look beautiful and toned.
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.
Wraps
Wraps will help tighten the problem area. To do this, they use a variety of mixtures that help improve blood circulation in the tissues and increase skin tone. It becomes noticeably more beautiful and smoother after such procedures. Honey, mustard and seaweed remove ears on the thighs well. You can do everything yourself, using regular film or in salons, under the supervision of a specialist.
Massage treatments using cream and scrub
Anti-cellulite massage helps get rid of fat on the legs. To begin with, apply a warming cream to the desired area, then wipe it off with massaging movements. It is best to do it after a shower with a scrub.
A homemade exfoliator is much more effective than a store-bought exfoliator. The composition can be selected individually. Suitable ingredients include vegetable oil with sea salt, cinnamon, coffee, honey, kefir. You can apply it during a shower, in a bath or sauna, alternating warm water with cold water to improve blood circulation and enhance the effect.
You can remove fat from your thighs if you exercise regularly and choose proper nutrition, not just for a while, but make it an integral part of your life. An integrated approach will allow you to see the result within a couple of months, the skin will become smooth, toned, and your legs will be noticeably slimmer.
Exercise stress
It’s worth noting right away that proper nutrition or diets will give positive results only in combination with physical activity.
The following activities will help you get rid of fat deposits:
- aerobics;
- fitness;
- strength training in the gym, which should be done at least 2 times a week;
During training, you need to give your best, since no one but you can change your figure for the better.
You need to start classes with a light warm-up and only after pre-warming the muscle structures.
If it is not possible to visit fitness centers, you can perform a set of specially designed exercises at home, adhering to the most optimal technique, go for daily jogging, and start the morning with a light warm-up.
The following will help speed up the process of losing weight and getting rid of thigh fat:
- race walking;
- squats;
- Biking;
- skis;
- roller Skates;
- dancing;
- visiting the swimming pool;
You can alternate classes in the gym with a visit to the pool. To give muscle fibers elasticity and restore the mobility of muscle structures, it is recommended to perform stretching exercises in between exercises.
You should not immediately start exercising with heavy strength loads or perform exercises at an accelerated pace. This approach will absolutely not lead to a positive result.
On the contrary, you will get tired and exhausted faster. The duration of training should not exceed 30-60 minutes. Take short breaks between exercises, gradually increasing the intensity of the load and duration of exercise.
