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how to lose inner thigh fat

Last Updated November 17, 2019, 10:01 AM

How do you get rid of the inner thigh fat – that stubborn little area that seems to stick no matter what you do?

I know that the inner thighs are a problem area for many women (myself included) and a very challenging part to slim down, which is why I’ve decided to do a separate post on it.

A lot of you have told me that workouts that you’ve previously done only made things worse and caused your thighs to grow instead of making them smaller.

The truth is, there is a lot of misinformation about the right way to lose inner thigh fat, including doing gym machine exercises, as “the best workouts for inner thighs.” Unfortunately, those exercises do not really work, as you cannot spot reduce fat.

It took me a couple of years to figure out the best ways to slim down legs and get rid of inner thigh fat.

In this blog post, I’ll explain how to lose inner thigh fat and get leaner legs and what are the most common mistakes you should avoid.

WHAT CAUSES INNER THIGH FAT?

When you consume more calories than you burn, your body starts storing those excess calories in the form of fat.

And we cannot really choose where our body is going to store that fat; that’s mainly determined by genetics, gender and body type.

Most women store excess body fat in their inner thigh, hips and lower belly and that’s closely related to their body type.

DIFFERENT BODY TYPES STORE FAT DIFFERENTLY 

learn your body type get rid of inner thigh fat

Some women naturally have less body fat and find it easier to lose weight.

Others may find it quite challenging, especially if they train in a way that’s not suitable for their body type.

And I see that a LOT. Personal trainers often disregard these differences and train everyone the same way , and that’s not effective.

There are three main body types (ectomorph, mesomorph and endomorph), and if you want to reach your fitness goals and get the best possible results, you need to learn yours.

You may be an endomorph like Kim and Khloe Kardashian or a mesomorph like Gigi Hadid and Margot Robbie, or perhaps you’re an ectomorph like Kendall Jenner and Elsa Hosk.

You can take my Free Body Type Quiz here that will help you determine yours in just a few minutes.

WHY IS INNER THIGH FAT SO HARD TO LOSE 

lose body fat fast

As I mentioned previously, the inner thigh area is one of the most stubborn areas for women when it comes to fat loss.

Even ectomorphs, who are naturally lean and slim, may not know how to lose fat in this area or know how to do it properly.

One of the most common mistakes I see is women trying to spot reduce inner thigh fat, which is impossible.

But, what does ‘‘spot reducing fat’‘ exactly mean?

Let’s say I want to lose belly fat. So, I start doing 1000 crunches a day, focusing all my energy on this body part. Will I lose belly fat and get those abs? Sadly, no. We cannot choose where we lose fat.

And most women usually find it easier to lose upper body fat than thigh or belly fat.

So, if you want to lose inner thigh fat, you’ll have to lose body fat all over.

What’s the best and quickest way to reduce body fat? Eating a healthy diet at a calorie deficit, followed by cardio and resistance training that will help you slim down inner thighs without adding extra muscle bulk.

We’ll cover each part, below.

ADJUST YOUR DIET FOR MAXIMUM FAT LOSS

best diet for losing inner thigh fat

If you exercise, but constantly eat crappy food, you’re not very likely to get great results.

Your body needs a well-balanced diet with lots of fruits and veggies, lean protein, good fats and fiber.

You should avoid alcohol, sugar (in any form), processed food, baked goods, deep-fried foods, etc.

If you want to lose inner thigh fat fast and get leaner, you really need to change your diet and stick to it.

WHAT’S THE BEST DIET FOR LOSING INNER THIGH FAT? 

I would advise you to eat at a slight calorie deficit and to follow a low carb diet for the quickest results.

When we need energy, our body starts burning carbs first, followed by protein and fat. So, if you eat a low carb diet and there are not enough carbs, your body will start to burn more fat and protein.

This essentially means you’ll burn more fat on a low carb diet, using it as a primary source of energy.

Also, if you want to lose weight and reduce body fat, you should be in a slight calorie deficit. And I mean slight: 200-500 calories.

But, keep in mind that any form of dieting and calorie restriction can potentially slow down your metabolism, so start with a small calorie deficit.

If you starve yourself and eat too little, you’ll just slow down your metabolism too much, and you won’t lose weight.

So, if you don’t know how to calculate your daily calorie intake, I have a blog post that will help you learn exactly how many calories you need here.

And if you’re not sure where to start, you can download my 7 Day Meal Plan for free and that will help you kick start your weight loss.

EXERCISES TO AVOID IF YOU WANT TO GET RID OF THE INNER THIGH FAT 

1. SKIP CERTAIN TYPES OF RESISTANCE TRAINING THAT CAN MAKE YOUR THIGHS BIGGER

I see a lot of women targeting their inner thighs with resistance training (i.e. that weird inner thigh machine at the gym, sumo squats, etc.). Unfortunately, this won’t slim down your inner thigh area.

It will focus on working that inner thigh muscle and may make it bigger in size, but it won’t get rid of the fat.

In fact, it could just make this area end up looking bigger. If you add some muscle – but don’t really lose fat – then you’ll end up wondering why your legs are getting bigger from working out.

In addition, unless you want to make your thighs bigger, I would avoid workouts that heavily target your quads, such as the following:

RELATED: HOW TO SLIM DOWN MUSCULAR THIGHS

lose thigh fat what not to do

RELATED: HOW TO SLIM DOWN MUSCULAR THIGHS

EXERCISES THAT WILL MAKE YOUR (INNER) THIGHS BIGGER:

  • Squats and all squat variations
  • Lunges
  • Weighted leg machines
  • CrossFit
  • HIIT routines that heavily target your legs

Don’t get me wrong – these are awesome workouts – but I know that a lot of women actually have issues with muscular thighs and that is what we are trying to avoid here.

2. AVOID SOME TYPES OF CARDIO THAT CAN BULK UP YOUR THIGHS 

Cycling, the elliptical, stair master, stair or uphill running, etc. are all great cardio workouts. They increase your cardiovascular fitness and burn lots of calories.

But they don’t slim down your legs as walking or running, and they won’t necessarily help you get rid of inner thigh fat.

A lot of these types of cardio will actually build muscle (especially if you’re an endomorph) so your legs may get bigger, rather than slimmer.

BEST EXERCISE TO GET RID OF THE INNER THIGH FAT FAST

best exercises for losing inner thigh fat

If you want to burn inner thigh fat fast, you need to combine effective cardio with the right type of resistance training.

1. DO MORE LOW-INTENSITY CARDIO 

In all my experience, the best exercise for getting rid of inner thigh fat and getting lean legs, in general, is WALKING. Not running, swimming, cycling, elliptical, dancing, etc.

I know – it sounds too simple, right? But do not underestimate its power. Walking is the absolute best exercise for getting rid of overall excess fat, including your inner thighs.

However, you do need to do a lot of walking. By a lot, I mean 10,000 steps per day (or 10kms, if you can!) at least.

I know this sounds time-consuming, but the 10,000 steps don’t need to be done all at once. You can accumulate these steps during the day. And remember – it’s just walking!

My advice is to start each morning with a 5km walk so a lot of your walking is already done for the day. Then try to do as much walking as you can throughout the day.

Get up from your desk and walk around the office, go outside for lunch, meet with friends for a walk, walk home from work or walk to the bus/train – do everything you can to get in those extra steps!

Bonus tip: In addition to walking, swimming is actually a great form of cardio that can help with slimming your legs. It won’t target inner thigh fat as well as walking, but it can be a great alternative.

RELATED POST: HOW TO GET LEAN LEGS: WHY YOU NEED CARDIO FOR FAT LOSS

IS RUNNING GOOD FOR GETTING RID OF THIGH FAT?

Running is a great workout and will help you slim down all over as it burns LOTS of calories. But it doesn’t really get the same results as walking, especially for some body types.

Some endomorph women can get bigger legs from running because running actually builds leg muscle.

Generally speaking, long-distance running will not bulk up your legs as much as sprinting, for sure. But again, it is very individual, so pay attention to how your body responds to running.

If you know this applies to you and growing thigh muscle is not one of your fitness goals, it might be best to avoid running and stick to power walking instead.

2. FOCUS ON RESISTANCE TRAINING (THAT WON’T MAKE YOUR INNER THIGHS BIGGER)

Resistance training doesn’t exactly get rid of inner thigh fat. Resistance training will tone up your body, and it will help you lose weight faster.

Doing the right kind of resistance training will keep you lean and toned without adding too much muscle bulk, so you won’t end up skinny fat after losing weight.

Any type of resistance training is great. BUT, if you are worried about your legs getting bigger with resistance training, or you are trying to reduce the size of your legs, you need to be careful with the type of exercises that you do.

Doing the type of workouts on my blog is a great start as I have designed them all to tone up without making you bulky.

RELATED POST: HOW TO LIFT WEIGHTS WITHOUT GETTING BULKY

THE ULTIMATE PROGRAM FOR SLIMMING DOWN YOUR LEGS & GETTING RID OF THE INNER THIGH FAT 

I have designed my 3 Steps to Lean Legs Program to help you get rid of the inner thigh fat without building too much muscle. 

These exercises are especially focused on slimming your thighs, losing inner thigh fat and getting leaner legs.

They will also help you tone up your entire body without getting bulky – through carefully planned resistance training. Check out the results :)

best program for slimming down your thighs

My program has 3 different versions, one for each body type. That way, you can be sure you’ll get the best possible results. 

It combines cardio with resistance training, and it has a complete 8-week meal plan.

Also, the resistance training part of my program now has FULL-LENGTH videos that you can follow from warm up to cool down.

To find out more about my 3 Steps to Lean Legs program, click the link below:

https://www.rachaelattard.com/skinny-legs-ebook/

To find out more about my FULL-LENGTH VIDEOS, follow this link: 

https://www.rachaelattard.com/lean-legs-video-course/

Love,

Rachael xx

Picture of Rachael

Rachael is an Australian born certified personal trainer and nutritionist who holds a Bachelor degree in Science.

After struggling for years to find an exercise and diet program that is tailored to women striving for lean and toned body with no bulk she designed her Lean Legs Program. This program is tailored to each body type and focused on helping women get toned but feminine bodies, without getting bulky.

Her mission is to empower women and help them stay in shape in a healthy and balanced way.

50 comments on “How To Lose Inner Thigh Fat (Plus What Not To Do)”

    Tiffany Aucoin says:

    I want to know if this is a good plan to follow over the age of 40? I want to look toned and not flabby. I want to look lean and not bulky. I know our workouts should change as we age because our hormones affect how we lose weight. Can I still get the same results from this program being older?

      Diana - Lean Legs Support says:

      Hi lovely,
      Yes, the Lean Legs Program is suitable for all ages and will definitely help you sculpt lean and toned legs without making them bulky.
      We’ve had a lot of women in their 40s and 50s achieve amazing results on the program, so I would recommend giving it a go. :)
      You can find out more about it here.

      Love,
      Diana xx

    Ellen says:

    Thank you for such amazing advice! I wanted to know about skipping and where that fits into leaning down legs. I have been walking 8km every morning and seeing such amazing results, especially in my legs, but was thinking of adding in skipping. Not HIIT as such, more whatever I can do.

    What are your thoughts? :-)

      Diana - Lean Legs Support says:

      Hi lovely,
      Skipping is a great cardio workout, but can’t be substituted for walking and running because it won’t slim down your legs.
      It does burn a lot of calories which is great, but the jumping motion uses your calves heavily, so it will most likely make your calves bigger.
      I would recommend adding resistance workouts 3 days per week and occasional running instead. :) xx

      Love,
      Diana

    smi soni says:

    Hi, So I’m 15 and girl ! i just want skinny af thighs and a thigh gap, because my whole body is super skinny … except for my thighs. how long will it take for me to see results, and EXACTLY what workouts ( from youtube for example ) should i do to achieve my goals. also my body type i’m pretty sure is a ‘fat ectomorph body’, or maybe a mix of endomorph and ectomorph – definetely not really mesomorph tbh

    thanks xoxoxo keep slaying girlies x

      Diana - Lean Legs Support says:

      Hi lovely,
      You are still very young so just remember that your body will continue to change in the coming years. I would stick to walking daily, occasional running and resistance training 3 days per week. Also if some workouts are making your legs bigger, avoid them (especially squats, lunges, deadlifts, etc). I would also suggest checking out our YouTube channel with lots of great workout videos that will help you slim and tone your legs. :)

      For more helpful tips please have a read of this blog post:

      https://www.rachaelattard.com/what-to-do-if-youre-skinny-fat/

      Love,
      Diana xx

    Tia says:

    Hi, can you please explain how walking targets leg fat specifically? As far as I was aware, you’re unable to ‘target’ fat loss. You cannot pick and choose where you lose your fat from.

      Diana - Lean Legs Support says:

      Hi lovely,
      This is true, we can’t spot reduce fat. When your body uses the aerobic pathway, it uses stored fat, stored glycogen (carbohydrates) and on occasions, protein to produce energy.
      When you do cardio at a low to moderate intensity i.e. walking, your body burns stored glycogen (carbs) first, and then fats.
      The longer you exercise, the more fat your body will burn. So, by doing longer power walks, your body will burn more fat and it will help you get lean legs.
      Walking is very specific to getting rid of fat from your legs. It’s great for slimming down your legs, but you need to combine it with resistance training to tone them up further! :) xx

      Love,
      Diana

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