Best Exercises to Lose Inner Thigh Fat at Home

Best Exercises to Lose Inner Thigh Fat at Home

Excess fat is an unwanted occurrence and triggers mental anguish. This is especially true in case of fat in some specific body parts, such as the fat on inner thighs.

Fortunately, this thigh fat is subcutaneous and responds well to exercise and dietary adjustments. Although, keep in mind that nothing can be achieved without putting enough effort. You need to be disciplined with your lifestyle choices going forward. As you are previously familiar, the best approach is to mix specific exercises and healthy diet for weight loss.

Criss-Cross Power Jacks

Stand with feet together and take a deep breath in. While exhaling, jump feet out wide and cross arms overhead. From there, scissor legs, crossing left leg in front of right, as left arm crosses over right at chest level. Repeat it right away, switching sides each time.


Stand forearms distance away from a sturdy chair or countertop, holding on gently with right hand. Step feet hip-distance apart, toes pointed straight ahead. Place a soft, small ball (or similar sized pillow) between inner thighs. With left hand on hip, lift heels, balancing on balls of feet. Bend knees and lower for approximately an inch. Press inner thighs into the ball, keeping shoulders stacked over hips, hips stacked over ankles, and core tight.

Frog Bend

Lie face-up with legs extended straight over hips, feet flexed, heels together, and toes turned out.

Slowly bend knees out to the sides, and then straighten, using your inner-thigh muscles to control the movement. Do 3 sets of 12 reps, resting in between each set as needed.


Bend the knees and hips, lowering body as close to the floor as possible (heels should not lift off the ground and lower back needs to be bent). Keep knees wide and tracking in the same direction as toes to avoid letting knees drop in toward the midline of body. Reverse the motion and stand up. Do 3 to 4 sets of 8 to 12 reps.


Stand with feet hip-width apart and arms by sides. Keeping chest lifted and back straight, take a large step forward (about 3 feet) with the right foot and lower into a lunge until front thigh is parallel to floor. Push off right foot to return to start. Do 3 sets of 10 to 15 reps on each leg performed two to three times per week.

Here are some helpful diet tips on how to lose inner thigh fat:

Step 1

You should limit your calorie intake in order to make a deficit, so you can force your body to burn stored fat for energy. Thus, your inner thighs will start to shrink. In order to achieve quick results, go for a 1,000-calorie daily reduction.

Step 2

Keep yourself satisfied, by adding to your meal frequency. If there are longer periods between meals, you will probably become ravenous and overeating. You should have a meal or a snack every two to three hours throughout the day. Eat meals that will bring you to the edge off your hunger. For example, you can have a bowl of bean soup.

Step 3

Drink a glass of water as soon as you sit down to eat, to fill yourself up. Furthermore, avoid sodas, beer, wine, slushies, milk shakes, and flavored lattes, since they all contain extreme amounts of calories that should be dismissed when you are trying to lose weight fast. As a substitute, drink calorie- free beverages, drink water and diet drinks to promote faster weight loss.

Best Exercises to Lose Inner Thigh Fat at Home