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.


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 doesn’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!how to lose inner thigh fat

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.

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.full body resistance workout


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.


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.

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.how to get skinny legs

The Ultimate Program For Slimming Down Your Legs And Getting Rid Of Inner Thigh Fat

I have designed my eBooks 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 from myself (the main image above) and other women.

If you want to make a real change to your legs, click here xxhow to lose inner thigh fathow to lose inner thigh fathow to lose inner thigh fat

To find out more about my eBook, click here xx

Related Post


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

  • Erica says:


    I have a question – is it possible to do the skinny legs and flat stomach program at the same time?

    • Rachael Attard says:

      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

  • Elena del Castillo says:

    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!

    • Rachael Attard says:

      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

  • TL says:

    Hi could you please specify what walking speed you would recommend that would be the best for slimming down the legs

    • Rachael Attard says:

      Hi lovely, please see this blog post for the answer plus other answers to cardio related questions xx

  • Megan says:


    Have you heard about the DB Method Machine that modelFIT seems to like? It’s on their website. It looks like you are only working the glutes and not the quads according to this video on YouTube (https://youtu.be/DvT_WDQr9N0). What do you think about a machine like this? I’m interested in getting it, but I am hesitant since I really don’t want to work the quads.

    Thanks in advance for your input!


  • Gosia says:

    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?

    • Rachael Attard says:

      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

      • Gosia says:

        Hi Rachel, thanks for replying, i’ve sent you an email from my hotmail with my purchase details.

  • Inna Melnikova says:

    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.

    • Inna Melnikova says:

      i’m also a teenager

    • Rachael Attard says:

      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

  • Natalie Hobson says:

    Hi racheal what do you think of glute bridges?

    • Rachael Attard says:

      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

  • Leave a Reply

    Your email address will not be published. Required fields are marked *