Why is inner thigh fat hard to lose? That stubborn little area seems to stick no matter what you do.
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 and help you learn how to lose inner thigh fat.
A lot of you have told me that workouts that you’ve previously done only made things worse and caused your thighs to get bigger instead of making them smaller.
The truth is, there is a lot of misinformation about the right way to slim inner thighs, 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 especially how to burn inner thigh fat.
In this blog post, I’ll explain how to slim inner thighs and get leaner and what are the most common mistakes you should avoid making when trying to get rid of inner thigh fat.
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 our body type.
Most women store excess body fat in their inner thighs, hips and lower belly and that’s closely related to their body type.
Let’s talk a bit more about different body types and how they respond differently to diet and exercise regimes.
DIFFERENT BODY TYPES STORE FAT DIFFERENTLY
Some women naturally have less body fat and find it easier to lose weight. Those women most likely have an ectomorph body type.
Women who can both gain and lose weight and muscle quickly most likely have a mesomorph body type.
Women with an endomorph body type usually gain both muscle and fat very easily and find it challenging to get lean.
This is why girls may find it quite challenging to reach their body goals, 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.
This is why you end up seeing 2 girls following the same diet and exercise regime where one ends up with much different results than the other one.
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.
WANT TO KNOW YOUR BODY TYPE?
We’ve Created A Quiz To Help You Determine Your Body Type!
- It’s FREE
- Takes Only 2 Minutes To Complete
- You’ll Get 3 Workout & 3 Nutrition Tips For YOUR Body Type
WHY IS INNER THIGH FAT HARD TO LOSE
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 get rid of inner thigh fat 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 inner thighs down without adding extra muscle bulk.
We’ll cover each part, below.
HOW TO SLIM INNER THIGHS
1. ADJUST YOUR DIET FOR MAXIMUM FAT LOSS
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 TO LOSE 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. You can even damage your metabolism so don’t go lower than 1200 calories per day!
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.
2. AVOID INNER THIGH EXERCISES THAT CAN MAKE THEM BIGGER
I see a lot of women that are trying to burn inner thigh fat doing precisely what they should not in terms of workouts.
Working to substantially increase muscle size on your thighs (and especially if you don’t lose fat) will ultimately make your legs look bigger…which is not your goal.
Again, there is nothing wrong with increasing muscle size on your legs by lifting heavy weights for example, but this will not get rid of inner thigh fat.
2.1 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 ones below.
RELATED: HOW TO SLIM DOWN MUSCULAR THIGHS
RELATED: HOW TO SLIM DOWN MUSCULAR THIGHS
EXERCISES THAT MIGHT 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.
2.2 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 do, 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.
3. DO THE RIGHT TYPE OF WORKOUTS TO SLIM INNER THIGHS
Yes, there are still workouts you can do that will tone up your whole body, including your thighs.
And again, I suggest you test some things and different workouts for yourself and your body type and see what fits you best. To start, below I have recommended inner thigh exercises to reduce inner thigh fat that worked on the majority of the girls I trained (including myself).
BEST EXERCISES TO LOSE INNER THIGH FAT FAST
If you want to lose inner thigh fat fast, you need to combine effective cardio with the right type of resistance training.
3.1 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.
DOES WALKING REDUCE INNER THIGH FAT?
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
IS RUNNING GOING TO REDUCE INNER 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.
3.2 FOCUS ON THE RIGHT TYPE OF 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.
You can also check out the workouts that I post on my Instagram. These are quick and effective and I post new ones every week so you can change it up and not get bored!
EXAMPLE WORKOUT THAT SHOWS HOW TO SLIM INNER THIGHS
RELATED POST: HOW TO LIFT WEIGHTS WITHOUT GETTING BULKY
THE ULTIMATE PROGRAM THAT HELPS YOU SLIM DOWN YOUR LEGS & LOSE INNER THIGH FAT
I have designed my Lean Legs Program 1 to help you get rid of the inner thigh fat without building too much muscle.
These exercises are especially focused on slimming your thighs and will help you lose inner thigh fat.
They will also help you tone up your entire body without getting bulky – through 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.
The resistance training has FULL-LENGTH videos that you can follow from warm up to cool down.
To find out more about the program CLICK HERE!
And if you’re interested in something more advance, you can check out all of my programs here.
Love Rachael xx
It’s FREE
Does walking uphill bulk up your thighs too? E.g hiking
Hi lovely! Since it engages your quads a lot, walking in an incline has the possibility of bulking up your legs.
I am 68 yrs old and after reading all the do’s and don’ts about losing thigh fat inner and outer,I am confused about how to get rid of thighs. I have issues with my back and I think your workout is too much for me. Do you have a lower modified version. Something that I don’t have to do 7 days a week because I do not want to cause more back issues but I really need to exercise, any suggestions, no weights please
Thank you
Hey lovely! I definitely recommend that you check out our 3 Steps To Lean Legs Program. It is an 8-week plan designed to help you get lean and toned without bulking. The workouts are low-impact so they are suitable for all ages and even beginners. The resistance training workouts are around 20-40 mins long, and cardio is a bit longer. :)
The program also includes a full meal plan but all of the recipes are really quick and easy to make. <3
Hey Rachel I’m interested on your thoughts about rowing machines!
Hi lovely,
Thank you for reaching out! :)
Rowing is a little deceiving as most people think it is purely an upper-body exercise. But you actually generate most of the force from your legs. So yes it can increase your leg size. As with other exercises such as cycling, doing it occasionally may be OK, depending on your body type – if you are a mesomorph or an endomorph, I definitely would advise against it.
If you are not certain about your body type, please feel free to take Rachael’s free body type quiz here. :)
I hope this helps! Xx
Hi Rachael
I am very nervous about starting your program because I just have to look at weights and I put on muscle. I did the first session of your work out and loved it, but can do the workout without the ankle weights? I know it sounds crazy but I feel muscle immediately when I do any resistance training.
Also I am 47 and looked at the recommended diet. The diet is predominately fats. What fats do you recommend.
I am a Osteopath and Registered Nurse and I was drawn to your program through your innovative approach based on physiology and biomechanics.
I look forward to hearing from you.
RACHAEL
Hi lovely,
The ankle weights are optional and you can do the workouts without them. Do you know your body type? We have to make sure that you’re following the right version for you so can get the best and fastest results. :)
If you’re unsure about your body type, you can take Rachael’s body type quiz again or you can email your photos to info@rachaelattard.com and we’ll gladly help you. :)
Are jumping jacks good for lean legs as a mesomorph? Or is that a workout mesomorphs should avoid?
Hi lovely,
Jumping jacks is great cardio but can’t be a substitute for walking and running because it won’t slim down your legs. It does burn a lot of calories which is great, but the motion uses your calves heavily. It will most likely contribute to bigger calves and can make your legs bigger all over so I advise that you only do it once in a while. :)
Love,
Len
Hey! I am 16 and a long distance runner. My body is slimmer and slightly toned. From the waist up I have a small frame and look “skinny” but my thighs are bigger. Even though they are toned, my thighs in proportion “don’t fit” with how the rest of my body looks. I have muscle and looked toned but my upper inner thighs carry my fat. I do run and do Lilly Sabri inner thigh toning workouts but it doesn’t seem to help. Even though I am 16 and still changing, I am wondering if you have anything that could help! Thanks :)
Hi lovely,
Thank you for reaching out! :)
Since you are 16 years old, your body is still going through a lot of transformations so if you want to lose weight, it’s best you talk to your parents so they can get you an appointment with a specialist. A nutritionist can advise you on your nutrition and workouts so that you can achieve the results you wish in a healthy way that suits your age.
Wishing you all the best! xx
hey! I started doing your workouts recently and I really wanted to know if you have any tips on how to slim my quads? I dislike seeing the curve at the front of my legs. I’ve done workouts that say they’ll slim your quads but to no avail.
Hi lovely,
I completely understand how you feel and I’ll do my best to help! :)
If your goal is to slim down your legs, there are 3 steps you should follow – do the right type of cardio, do bodyweight resistance training, and adjust your diet for weight loss.
I have a very detailed blog post that will help you learn how to slim down your legs so please go give it a read.
It will definitely help! :)
Love,
Len
Yes, exactly ..Even I felt that walking is best for reducing thigh fat ..I have experienced it ..and skipping made my thighs bulkier..becoz my body type is endomorpic and thankyou so much for your kind information .
Hi lovely,
We’re glad that Rachael was able to help and inspire you in your fitness journey! :) If you have more questions, feel free to email us at info@rachaelattard.com
Love,
Len
Hi! I am 15 years old and since doing dance and gymnastics plus softball as a young child and now cheer and softball I have always had bigger legs. I have always been skinny everywhere else but I am just so muscular in my thighs. As I’m growing in age and now a teenager my thighs are starting to bother me. I love having muscular thighs but it seems that the little extra fat with them is making it look unproportioned with my hips and small stomach. I know my legs are prone to gaining muscle in general but I would like to target the fat to make my legs more slim while still being the toned muscle I like. What kinds of exercises do you recommend I should be doing? Power walking? Jogging? I’m just so confused and would love your help!
Hi lovely,
Thank you for reaching out! :)
Since you are 15 years old, your body is still going through a lot of transformations so if you want to lose weight, it’s best you talk to your parents so they can get you an appointment with a specialist. A nutritionist can advise you on your nutrition and workouts so that you can achieve the results you wish in a healthy way that suits your age.
Wishing you the best of luck! xx
Love,
Len
hi! do planks and plank related workouts come under lighter resistant training?
Hey there! I just want to start off by saying that you have helped with my confidence so much, and I wanted to thank you. I’ve lost a lot of weight, and I want to focus on gaining lean muscle and toning up. I’m also a mesomorph, but I was curious as to how to gain just a little bit of muscle on my outer thighs. I find that when I do gain muscle on my things by high-intensity running and things like that, it’s more of my upper/inner thigh that gets bigger. Also, should I be tracking my calories when trying to achieve these goals for my body? I lost a whole lot of weight and was on a pretty extreme calorie deficit for a while, but now that I’m trying to gain a little muscle/tone up, I’m wondering if tracking my calories is still necessary. I know that I wouldn’t overeat or eat too unhealthy because I have a pretty small appetite and ate super clean while trying to lose weight, so I’m just wondering if/how many calories I should eat. Thank you so much.
Hi lovely,
Thanks for reaching out!
Through a combination of light resistance exercises and light intensity cardio such a power walking, you’ll be able to achieve your goal of gaining lean muscle without unwanted bulkiness. We still recommend that you follow your ideal daily calorie intake and macros break down for your body type to get faster results. Here are some general guidelines for the mesomorph body type. :)
If you need more help or tips, feel free to reach out to us at info@rachaelattard.com
Love,
Len
Hi there! I have a question. So , I hate running but so love the peloton. I’m a mesomorph and get tone very quickly so I heard to not do the peloton as much. But it’s really helped me cut down on the thing fat that’s accumulated. Also I like Lily Sabri’s thigh slimmer exercises but air wonder if they are too heavy for me. Can you check it out. Thank you
Hi lovely,
Since you’re a mesomorph, it should be fine if you follow her workouts.
If you are a mesomorph, you may or may not be able to get away with using the peloton. Some mesomorphs are OK with it, while others aren’t. However, either way, I would still only do it 1-2 times per week maximum because overdoing it with cycling will most likely make your legs bigger. :)
I hope that helps. xx
Love,
Len
Hi there!
So quick question (with some background explanation): I used to have have slim legs when I was a young teenager, but due to having a concussion at age 16, I experienced a good bit of weight gain, and from there to age 18-19 I always had big legs even though I cut out all carbs and worked out doing walking videos and some weighted lunges faithfully. Add to this that my menstrual cycle had always been pretty irregular ever since age 13
When I was 19, I implemented drastically smaller portion sizes, continued doing a 15-minute power-walking video most days, and also added tons of body weight/air squats. I finally lost a lot weight and got thin legs, but it was at the sacrifice of my health and I got TOO thin.
So, I started purposefully gaining weight back very slowly, and I had to eat a TON of carbs and fats and start eating normal portion sizes. And by switching out my “tons of air squats” for 2 sets of 10 weighted lunges and two sets of 15-20 weighted squats, I never got “fat,” I never got “bulky”— I kept my slim and got very strong. I fit into my slim jeans and my legs were skinny. On top of that, my menstrual health became perfect. I felt the most healthy, fit, strong and good in my skin that I’d ever felt. Thanking the Lord!!
Fast forward about a year, and I got sick with the flu and couldn’t workout like I’d been doing. Needed to eat *a lot* still to keep my cycle, but even when I finally got back up to doing weights and walking like I’d done before, my legs and hips were no longer thin and stayed that way. So I ditched the weights and did lots of hiit and kept walking, and that’s helped some, but my legs feel swollen, my quads overly developed, and I can’t wear my jeans. I don’t need to *lose weight*, but I need to lose fat without sacrificing carbs so I keep my cycle. But I’d really, really like to fit into my jeans again and be slim and strong like I was last year.
Sorry for the blurb!! I just thought if I asked a Q you should no my backstory. Do you have any tips or suggestions? Thanks so much.
Hi lovely,
Usually, I find that there are a few other potential reasons for not getting results:
1. If you have ever done any super low-calorie diets in the past, this will affect your metabolism and make it harder for you to lose weight. And on the other end of the scale, binge eating prevents you from getting results too. I’m not sure if either of these situations applies to you, but it’s one thing to take into consideration.
2. Sometimes weight loss isn’t just about calories in and calories out. Your body is a lot more complicated. Any issues with gut health, hormones, thyroid, cortisol, or nutrient deficiencies can actually make a HUGE difference to your weight so if you want, you can also get a consultation with a specialist or a nutritnionist just to make sure. :)
Following the right type of exercises and diet for your body type will definitely help you achieve your goals so we could start with that. Feel free to take Rachael’s body type quiz and email the results to info@rachaelattard.com so we could provide some guidelines for you. But like a said, you should also take the things that I’ve mentioned above into consideration.
Love,
Len
After losing around 25 pounds my inner thighs have excessive skin hanging between my thighs. Is there anything to help this besides surgery.?
Hi lovely,
Thanks for reaching out! <3
Light-resistance workouts could help tone your legs and improve the appearance of sagged skin but if you're not really comfortable with them, surgeries could help too
Love,
Len
i did find this helpful. i just had a question on my type of thighs. i’m a soccer player so of course i need muscle but i want slimmer more toned legs, i still want the muscle there, but i just want my inner thighs slimmer and overall, good looking toned legs. how can i do that?
Hi lovely,
If your goal is to slim down your legs there are 3 steps you should follow – do the right type of cardio, do bodyweight resistance training, and adjust your diet for weight loss.
I have a very detailed blog post that will help you learn how to slim down your legs so please go give it a read. It will definitely help! :)
If your legs get bulky easily and you want to avoid building more muscle, the best exercises to avoid are those where you can feel your quads burning. This includes squats, deadlifts, lunges, and overdoing it on the HIIT exercises including burpees, jump lunges, jump squats, and box jumps. Sticking to light resistance workouts and light-intensity cardio will slim down your legs and help you develop lean muscle without unwanted bulkiness.
I hope that helps. If you have more questions, feel free to email us at info@rachaelattard.com. :)
Hello I really want to loose inner thigh fat but I weight 185 and i don’t know how many calories should I eat in a day. What do you suggest? :)
Hi lovely,
Thanks for reaching out! I completely understand how you feel and I’ll do my best to help! :)
If your goal is to slim down your legs there are 3 steps you should follow – do the right type of cardio, do bodyweight resistance training, and adjust your diet for weight loss.
I have a very detailed blog post that will help you learn how to slim down your legs so please go give it a read. :)
Also, in order to know your ideal daily calorie intake and macros, feel free to use this calculator and if you have more questions, you can email us at info@rachael attard.com
Love,
Len
Hi, from today, I’m going to cut out carbs completely.. That will be hard cause bread is a really popular food in my family, but I need to lose my thigh fat before the 18th of December..do you think this would work, also I’m watching my diet by eating once a day and working out a lot
Hey lovely,
Thanks for reaching out! :)
I strongly suggest that you don’t do that because it could seriously harm your health and ability to lose weight healthy way in the future.
It may not work at all, and here’s why! :)
Your body goes in a “starvation mode” once you start eating anything below 1200 calories, which is a bare minimum for girls.
This means that it won’t burn fat but rather store it.
I suggest that you contact info@rachaelattard.com and we will gladly help you with everything – determining your body type, send helpful reading material which you can use as guidelines, and advise what to avoid to succeed in the healthy slimming down process. :)
Love,
Ana
Hi I am Aliza , my thighs are getting big in the past three years and i am not able to lose an inch though I have tried harder . Please help me maybe a little guide on food intake
Hey lovely,
Thanks for reaching out! :)
It would be best to contact info@rachaelattard.com so we can have a chat on your current routine, body type, and what would work best for you! :)
Feel free to reach out and we’ll gladly help! xx
Love,
Ana
Hi I’m 14 years old and I’m very veryyyyyy interested on doing workouts (and get healthy as well) I’m a mesomorph and I have a problems on losing thigh and belly fat, It’s my 4th month on working out but I still don’t see any results which leads me to be unmotivated :(
can someone please help me? What proper workouts should I do? I also want to know what are the things that I should eat ( and not to) thank you so much in advance! ♡
Hi lovely,
Thank you for reaching out! :)
Since you are 14 years old, your body is still going through a lot of transformations so if you want to lose weight, it’s best you talk to your parents so they can get you an appointment with a specialist. A nutritionist can advise you on your nutrition and workouts so that you can achieve the results you wish in a healthy way that suits your age.
Wishing you the best of luck! xx
Love,
Len
Making small changes on a daily basis can lead to consistent weight loss. Remember, weight loss is a process. Begin making changes in your habits today, and you’ll have lost that dress size in no time! Anyway have you heard of the smoothie diet. This looks easy as i like smoothies
Hey lovely,
This is so true! It does take time, dedication, and persistence to achieve your goals. :)
Smoothies are great, and Rachael recommends for them to be included in your diet plan :)
Love,
Ana
Good points Rachael. For me, the best exercises to get rid of thigh fat are squats and plank.
https://weightlossmagician.com/get-rid-of-thigh-fat/
Hey lovely,
Thanks for reaching out :)
Everyone’s body is different and I am glad you’ve found something that works for you! Keep it up hun!<3
Let me know if you have any questions for me. xx
Love,
Sandra
Hi i am actually quite thin at the upper body but my Inner thigh fat makes me feel really Insecure, if I do a daily walk will my thighs slim down like it shows in the pictures ?
Hi lovely,
thanks for reaching out! <3
We can't spot reduce, but walking does help slim down the thighs. Rachael has a great blog post on how to slim down legs that you can find here. Also, do you know your body type? If not, no worries! You can take Rachael’s free body type quiz. Once I know your body type, I can give you some advice and tips <3
Love,
Sanja
i am fat n want thigh gap coz ma thighs get burns
Hi lovely,
thanks for reaching out! <3
Rachael Program can definitely help slim down your thighs :) I first need to ask if you know your body type? If not, no worries! You can take Rachael’s free body type quiz. Once I know your body type, I can give you some tips and advice
Love,
Sanja
Hi, I’m 36 years old, I want to loose my muffins top (postpartum belly) and thighs.. there is so much information on internet so getting confused. Some sites says women with endomorph body type need to do HIIT for better result.. I’m doing resistance n cardio with diet, but still not loosing very fast.. don’t know what I’m doing wrong. Pls suggest..
Hi lovely,
thanks for reaching out! <3
Rachael doesn't include HIIT in the endomorph plan because it tends to cause bulkiness. For endomorphs, Rachael recommends the following:
Resistance training 3 times per week.
Keep your resistance sessions low weight (or body type only) and high rep.
At least 20 minutes of power walking after every resistance training session (to burn more fat)
2-3 days of high-intensity cardio only (preferably running)
Power walking at least 5 days per week (for at least 45 minutes each)
One rest (or active) recovery day
Here is a guideline that Rachael wrote for endomorphs that I think you’ll find helpful <3
Please let me know if you have any questions! xx
Love,
Sanja
Inner thigh and cellulite
Hi I’m 16 and I I don’t like how my thighs look I have both of the above and I have tried many workouts to help slim them down both nothing helps and they are still flabby and big
Possibly any help?
Hi lovely,
Thank you for reaching out! :)
Since you are 16 years old, your body is still going through a lot of transformations so if you want to lose weight, it’s best you talk to your parents so they can get you an appointment with a specialist. A nutritionist can advise you on your nutrition and workouts so that you can achieve the results you wish in a healthy way that suits your age.
Wishing you the best of luck! xx
Love,
Sanja
Hi!
I am 13 years old, 5’5, and 125-128 pounds. I have been exercising everyday for the last 6 months, burning around 2,500-3000 calories daily and averaging 10,000 steps a day. I do not eat too much added sugar, (only some yogurts, granola, and occasionally candy). My thighs are 20-21 inches in circumference. I want to slim down my thighs, and I have lost 4 inches from both of my legs, but for some reason my fat loss has plateaued.
Is there anything I can change to lose my inner thigh fat?
Hi lovely <3,
Thanks for reaching out!:)
You are still very young and your body is changing and developing still!
My advice for you would be to talk to a professional such as a doctor or a nutritionist so that you can learn about ways you can stay active and healthy at your age!
Please know that you're still changing so anything that you might not like today might change very soon!:)
Love,
Sara
Hi :D So I’m 12 and I am a dancer who dances every day. My body is toned and slim except for my legs. My quad muscles and calves are kind of bulky after the conditioning classes I take, so is there any way to slim it down? Thank you :) (P.S. I am either between a mesomorph or an endomorph, but more to the mesomorph side ;)
Hi lovely,
Thanks for reaching out! :)
Since you are just 12 years old, your body is still going through a lot of transformations so I wouldn’t recommend any drastic routine changes before consulting with your parents and your doctor. Your doctor can advise you on your nutrition and workouts so that you can achieve the results you wish in a healthy way that suits your age.
Wishing you the best of luck! xx
Love,
Marina
Do push-ups bulk you up?
Hey lovely,
If you’re doing push-ups just a couple of times per weeks, you shouldn’t bulk up :)
Let me know if you have any other questions! xx
Love,
Marina
Hello!!
I truly loved your advises! I am always afraid of making wrong workouts and my thighs end up being even bigger than before and there is so much misinformation on this subject that we can’t decide what is right to do. I would appreciate so much your opinion about jumping rope like 10-15 minutes a day . Is it going to help those inner thighs or more likely bulk them up? Asking especially for endomorph body type
Hi lovely,
Rope jumping is not a good option for endomorphs since it can bulk up your calves primarily. Instead of rope jumping, I recommend power walks as the best cardio – but here you have different pieces of advice in detail about what works best for endomorphs. :)
Love,
Tina
Hi Rachel,
I want to challenge you on your science. As far as research is concerned, the myth of “fat burn” zone has been debunked. And for slimming down what really matters is the number of calories you burn. As I read in an article – walk two miles in an hour, and you’ll burn about 200 calories, with roughly 140 of them fueled by fat. Cycle moderately for that time, and you’ll burn about 500 calories, with roughly 250 of them fueled by fat — so you’ll burn more calories AND more fat.
From all the research, the best way to burn more fat still appears to be high-intensity exercises. Yes, you might not be exercising as long, but you’ll burn more fat due to the higher OVERALL energy, caloric, expenditure.
I would like to see more explanation that makes more scientific sense why walking 10 km a day (which will take anywhere between 40 min to an hour) is better for slimming than 20 min of HIIT.
Really looking forward to your reply.
Hi lovely,
Thanks for reaching out! :)
So, this is how it works –
Our bodies constantly burn both carbs and fat for energy. Sometimes the dominant source of energy is fat and sometimes carbs. It all depends on what’s readily available and what type of activities we’re doing.
Our bodies convert these nutrients – carbs and fat into a usable form of chemical energy called adenosine triphosphate, or ATP.
But in order to turn fat into energy (ATP), our bodies need a lot of oxygen that’s going to oxidize that fat. So when we’re at rest and breathing normally, oxygen is readily available and we can metabolize fat at a slow and steady pace.
And in order to turn carbs into ATP (energy), our bodies don’t always need oxygen. That’s why when we do high-intensity workouts like HIIT or lift weights – when we’re puffing and struggling to breathe normally (when there’s not enough oxygen to oxidize the fat) our bodies burn carbs first and in a larger quantity than fat.
So for example, let’s say I just had a meal high in carbs and I go and do a quick HIIT session or some resistance training. Since those are high-intensity activities, my body needs to get energy quickly. But in order to get energy from fat, my body needs plenty of oxygen that’s going to oxsidizes the fat. However, since I’m struggling to breathe normally (remember, I’m doing intense activities) there’s not enough oxygen to burn fat. And since I just ate carbs, my body is going to burn those first. Carbs are more available and my body doesn’t need oxygen to turn them into energy.
I will eventually burn fat too, but still, the percentage of carbs burned will be higher than the percentage of fat.
And let’s say it’s morning and I didn’t have my breakfast. My body is low on carbs and I decide to go for a power walk (fasted cardio). I have plenty of oxygen and not a lot of carbs in my system so my body starts to use fat for energy. Fat is more abundant and is a great source of slow-burning energy which makes it perfect for the times when I’m resting or doing low to moderate intensity activities such as walking :)
This is why Rachael recommends both high-intensity activities and low to moderate intensity ones. She knows very well that doing just one type of activity is not enough. You’ll get the best results if you do both.:)
That’s why her program combines low to moderate intensity cardio with HIIT and resistance training. Also, Rachael’s program includes a complete meal plan – it’s low carb and it’s intended for you to be in a slight calorie deficit so that you can be sure you’re burning off more calories than you’re eating.
So yes, I will burn more calories in a shorter amount of time with HIIT and resistance training. And yes, these activities will also raise my basal metabolic rate which will help me burn more calories even when I’m resting. But still, if I do low to moderate intensity activities, I will, in fact, burn more fat with low to moderate intensity cardio or as you said when I’m in the fat-burning zone.
Hope this helps! :)
Love,
Marina
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?
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
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? :-)
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
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
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
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.
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
Hi! I’m 14 and I do dance for an hour twice a week and I walk to and from school but I can seem to loose my inner thigh fat. With summer coming up I’m very desperate to loose the fat. Is there any thing I can do so i can loose it super fast? Thank you x
Hi lovely,
Aiming for 10 000 steps per day is what really helps slim down inner thigh fat. I would also recommend doing resistance workouts that Rachael posts on her Instagram and YouTube channel! :) xx
Love,
Diana
im 13 and a swimmer. my quads bigger than i would like, but my legs aren’t too big i guess. i want to burn inner thigh fat so that my legs look slimmer. im pretty sure i am the mesomorph body type. although, i dont think i can walk as much as you recommend. coud you recommend some workouts that i can do from youtube. i have been doing gabriella whited and chloe ting. if you could check out their workouts, i would really appreciate it
Hi lovely,
You’re still very young, so your legs will most likely slim down if you work out and eat healthy. Chloe has some good workouts and they’re pretty similar to Rachael’s. You can also check out our YouTube channel with lots of great workout videos that will help you get lean and toned legs.
Love,
Diana
xx
Is it necessary to follow meal plan to get results?
Hi lovely,
You don’t have to follow the meal plan perfectly, you will still get results if you follow the workout plan and eat healthy.
The healthier you eat the better your results will be, but of course you can modify the plan to suit you! :) xx
Love,
Diana
Hi Rachael,
I am loving your blogs, they are so helpful! I hope to do your program when I finish uni! I was just wondering how I can gain strength? by doing your workouts will it make me stronger? (ofc without bulking up too)
Thanks so much :)
Hi lovely,
That’s so great to hear! :) I would suggest doing resistance workouts 3 days per week and a bit of HIIT once or twice a week to build strength. You can also use some light weights or resistance bands to make your workouts more challenging.
Of course, all the workouts on our blog have been designed to help you get lean and toned without bulking.
You can also find a lot of great workout videos on our YouTube channel!
Here are some samples of workouts from the Lean Legs Program:
https://www.rachaelattard.com/free-skinny-legs-ebook-workout-part-1/
https://www.rachaelattard.com/free-skinny-legs-workout-ebook-day-2/
https://www.rachaelattard.com/free-skinny-legs-workout-ebook-day-3/
Love,
Diana
xx
I’m a letter carrier and I walk 20 miles a day 5 to 6 days a week and this does nothing for my inner thighs. Been doing this job 6 years and I lost 40 pounds in total but not that inner thigh fat. Just letting everyone know you need targeted exercise for this
Hi lovely,
Yes, that’s correct! In order to slim and tone your legs it’s important to combine cardio with some form of lightweight resistance training. xx
Love,
Diana
Hi I just wanted to know how does walking burn off inner thigh fat compared to running?
Hi lovely,
When you do cardio at a low to moderate intensity, your body burns stored glycogen (carbs) first, and then fats.
However, 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. But to lose weight from your entire body, you should be using both your aerobic and anaerobic systems to increase your overall fitness, increase your metabolism and burn more calories.
This means doing some higher intensity exercise such as running and resistance training, as well as power walking.
For more helpful info please have a read of these blog posts:
https://www.rachaelattard.com/how-to-get-skinny-legs-cardio-for-lean-legs/
https://www.rachaelattard.com/is-walking-or-running-better-for-fat-loss/
Love,
Diana
xx
I love your tips & tricks, i am so ready to be fit once again.
I have a pear shape body so my thighs are pretty much the highlight >__<
Hi! This is a great post!
I’ve got tonned and strong legs from horse riding but I also have upper innnef thigh fat so when I’m wearing shorts and i sit down there is a bit of fat coming over the edge. I’m a teenager and I know I’m not fat and this isn’t too bad but I don’t like it and I would love it if you have any advice on how to get rid of this particular fat. Thank you x
Hi lovely,
I would love to help you as much as I can :) That’s why we have created the Lean Legs Program!
The program in the eBook is an 8 week workout and nutrition plan designed to help you get lean and toned without bulking.
It will help you slim down your legs, but will also help you slim and tone your upper body and core too (the workouts are full body).
It also includes a full meal plan, a separate recipe eBook and demonstration videos.
You can find out more about the Lean Legs Program here:
https://www.rachaelattard.com/lean-legs-program/
For more helpful info please have a read of these blog posts:
https://www.rachaelattard.com/inner-outer-thigh-workout/
https://www.rachaelattard.com/lose-fat-stubborn-areas-inner-thighs-lower-belly-hips-back-arms/
Love,
Diana
xx
I have thunder thighs. I know some woman know how to rock them, but I feel very insecure about them. I also have what I have deemed, “butt knees.” The fat from my thighs hang over my knees! So I loved the advice about toning my legs to make them look better! I will make sure that I do resistant training for my whole bottom half. I am also thinking of finding a place who can help me get rid of my butt knees.
Hi lovely,
We’d love to help you as much as we can :) that’s why we have created our Lean Legs Program and the Lean Legs Training Club.
The program in the eBook is an 8 week workout and nutrition plan designed to help you get lean and toned without bulking. It will help you slim down your legs, but will also help you slim and tone your upper body and core too (the workouts are full body). It also includes a full meal plan, a separate recipe eBook and demonstration videos.
You can find out more about the Lean Legs program here:
https://www.rachaelattard.com/lean-legs-program/
For more helpful tips please have a read of these blog posts:
https://www.rachaelattard.com/how-to-get-skinny-legs-cardio-for-lean-legs/
https://www.rachaelattard.com/how-to-get-skinny-legs-series-summary/
Love, Lean Legs Club support xx
Hello. Can a slow jog count as a walk or do you have to just strictly walk?
Hi lovely,
Here are some answers to your question:
https://www.rachaelattard.com/is-walking-or-running-better-for-fat-loss/
https://www.rachaelattard.com/cardio-qa/
Love, Lean Legs Club support
xx
How many times a week do I need to walk 5mi? Is 5 enough? Or does it need to be 6?
Hi lovely,
That depends on your fitness goals and fat % but you should walk as much as you can. Rachael has created a full workout plan with explanations about cardio and workout videos so check it out! :)
Love, Lean Legs Club support
xx
Would love to know your scientific theory of why walking is better
Hi lovely, please have a read of this blog post for the answer :) xx
Hi Rachel, love your blog, such a fountain of information!! Amazing. Just wondering what you could recommend to lose thigh fat instead of walking when you have an ongoing post tibial and plantar fascia foot problem? Much appreciated.
Hi lovely, thank you! Unfortunately nothing actually works as good as walking. It seriously does wonders for fat on your legs. You could try swimming (not sure if that would be possible with your injury), but walking really the only thing that works that well xx
Hi racheal what do you think of glute bridges?
I think glute bridges are great, just make sure you’re activating your glutes and not your quads. Also I would try to keep it at body weight only or a light weight, rather than go really heavy (if you don’t want to bulk your legs) :) xx
is it possible to slim down my legs without losing weight??? i’m already at the edge of being underweight and u can’t lose any more.
i’m also a teenager
Hi Inna, yes it is. Walking is really great for getting rid of fat on your legs but won’t cause you to lose much weight. Also make sure you are eating enough so that you don’t lose any more weight and you replenish the calories that you have burned. Good luck! xx
Hi Rachael,
Just wanted to ask about your new ebook, I purchased the last one, do I need to re-purchase the new one to receive it?
Kindest,
Gosia
Hi lovely! No I sent out an email with the new eBook to everyone who had already bought it. I will send you an email now :) xx
Hi Rachel, thanks for replying, i’ve sent you an email from my hotmail with my purchase details.
Gosia
Hi Rachel I haven’t received the updated version is it possible to have it sent since I have purchased the lean legs program ?
Hi lovely,
I’ve just sent you the updated links :) Wishing you best of luck hun! xx
Love,
Diana
Hi could you please specify what walking speed you would recommend that would be the best for slimming down the legs
Hi lovely, please see this blog post for the answer plus other answers to cardio related questions xx
How to make a round pushed up butt, to make the legs looks long and lean without bulking them up? I have your guide but there afe no specific to lift glutes!
Hi lovely! I find the best exercises for this are donkey kicks (and variations) and lying leg lifts (and variations). I’m releasing a revised version of the eBook in a couple of days with some butt workouts in it so I will send that out to everyone who has already bought the eBook as soon as I can! xx
Hello,
I have a question – is it possible to do the skinny legs and flat stomach program at the same time?
Hi Erica! They are both quite intense and are a complete workout so I wouldn’t combine them. I would start with the skinny legs one and then do the flat stomach one after. But doing them the other way around is OK too :) Also feel free to email me if you have any questions! xxx