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how to lose inner thigh fat

I know there is a stigma attached to the word “thigh gap”, but I know the inner thigh area is a problem area for many women.

Inner thighs are my most stubborn area too so I understand! I don’t like it when my inner thighs rub together when I walk, and I like wearing shorts and skinny jeans that make my legs long and lean.

This blog post will cover how to lose inner thigh fat and also mistakes that you should avoid.

BEST EXERCISE TO GET RID OF INNER THIGH FAT

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

I know it sounds too simple right?! But don’t underestimate it. Walking is the absolute best exercise for getting rid of the excess fat here.

Unfortunately, though you 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 can be time-consuming and lots of people don’t have this time.

But the 10,000 steps don’t need to be done all at once. You can accumulate these steps during the day.

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

Get up from your desk and walk around the office, get outside for lunch, meet up 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!

WHAT ABOUT RUNNING?

Running is a great workout and will help you slim down all over as it burns LOTS of calories. But it doesn’t really target inner thighs like walking does. It may actually help slim down your legs all over.

So including both running and walking in your workout program is a good idea. But if you could only pick one, it would be walking.

WHAT ABOUT RESISTANCE TRAINING?

Resistance training doesn’t get rid of inner thigh fat. Resistance training tones up your body which is great! And it helps you lose weight all over too.

But unfortunately, it doesn’t do much for your inner thigh fat (or slimming down your legs in general).

It is important to include resistance training in your workout program and not just cardio, otherwise, you will end up skinny fat. 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.

full body resistance workout

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.

LEARN YOUR BODY TYPE

There are 3 different body types and they all gain weight and build muscle differently. If you want to get the best results, you should determine which body type you are so you can adjust your training and eating accordingly :)

I have created a special Body Type Quiz that will help you determine your body type in just 2 minutes. And it’s completely free! :)

MAKE SURE YOU’RE EATING HEALTHY

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 fruit and veggies, lean protein, good fats and fiber.

You should avoid processed alcohol, sugar, sugary drinks, processed food, baked goods, deep fried food, etc.

WHAT NOT TO DO

RESISTANCE TRAINING 

I see a lot of women targeting inner thighs specifically with resistance training (i.e. that weird inner thigh machine at the gym, sumo squats, etc).

Unfortunately, doing this won’t get rid of your inner thigh fat. It will tone up this area and make the muscle bigger in size, but it won’t get rid of the fat, so it could just make this area end up looking bigger.

And this is not what you want.

Doing resistance training for your hips, butt and thighs will help tone up the entire area, and cardio will help slim down your legs and get rid of the excess fat.

SOME TYPES OF CARDIO 

Other forms of cardio such as cycling, the elliptical, stair master, etc area great for burning lots of calories.

But they don’t slim down your legs like walking does, and they don’t help to get rid of inner thigh fat. A lot of these types of cardio will actually build muscle in your legs so may actually make them look bigger, rather than slimmer.

how to get skinny legs

Swimming is actually a great form of cardio that can help with slimming down your legs. It won’t target inner thigh fat as well as walking will, but it can be a great alternative.

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

rachael attard before and after
how to lose inner thigh fat

I have designed my 3 Steps to lean Legs Program to do this exactly! The workouts will also help you tone up without getting bulky through the carefully planned resistance training. Check out the results :)

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.

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

  • 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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