Learn how to effectively reduce inner thigh fat

Owning toned, slim legs is what many people want to be confident when wearing pants, short skirts or tight clothes. The main culprit that makes your thigh area untidy is excess fat. The effective ways to reduce inner thigh fat below can help you overcome the problems of stretch marks, swollen legs ... and soon own your dream body.

Some exercises  to reduce thigh fat quickly  will directly stimulate the right thigh muscle to work with a higher frequency, soften fatty tissue and prevent fat accumulation in the thigh area. Thanks to that, many women can improve their physique and get an impressively slim legs.

Exercises to reduce inner thigh fat

Here are some simple but effective inner thigh fat loss poses and movements that you can easily do at home. 

Leg lifting ball grip exercise

This exercise not only helps you slim your thighs, reduce inner thigh fat, but also helps to tighten your waist and more flexible hips. Proceed as follows:

• Lie on your side on the floor, gripping the exercise ball between your legs. To help reduce thigh fat, you should note that you must use your inner thighs to help your legs press the ball.
• Then, at the same time raise both legs high, trying to be as high as possible.
• If you want, you can lift the upper body to add more pressure to the waist area to help this area quickly slimmer.

Leg lifting ball grip exercise to effectively reduce inner thigh fat

Sumo Squat exercises to raise arms

This is a useful combination exercise in building thigh muscles, helping you improve your posture and balance. Proceed as follows:

• Start in a standing position with your feet wider than your shoulders, holding a dumbbell or a water bottle in both hands.
• Point the toes to the sides 45 degrees, holding weights or water bottles with palms facing forward.
• Slowly lower yourself down to a squat position until your thighs are parallel to the floor. Simultaneously raise both arms horizontally and parallel to the floor.
• Stand up straight and return to the starting position and repeat.

Squat exercise cross-legged

This exercise not only helps to reduce inner thigh fat for women effectively, but also creates a gap between the thighs and makes the 3rd round bigger. The steps are as follows:

• Stand upright with feet shoulder width apart with toes pointed 45 degrees out to the sides.
• Lower down to a squat position.
• Next, jump up high and quickly cross your legs so that the right foot is in front, the left foot is behind in a straight line and slightly slack.
• Jump up and when you land, immediately return to  the squat position . Repeat the movement, but switch legs.

Cross leg jump squat is also an exercise to help reduce inner thigh fat quickly

Bridge exercise

This is an effective inner thigh fat reduction exercise performed by clamping a pillow or ball between the knees. The steps are as follows:

• Lie on the floor with your knees bent so that your feet are on the floor, sandwich a pillow or ball between your thighs, then squeeze your thighs together.
• Next, squeeze your knees while pushing your hips up until your knees and neck are in a straight line.
• Lower down slowly, repeat the movement.

Swollen legs with dumbbells

As a more difficult exercise, it will increase the ability to reduce inner thigh fat for the practitioner. Do the following:

• Stand up straight with dumbbells in both hands, the heavier the dumbbells, the more muscles your legs have to use.
• Take a long step with your right foot to the right, and at the same time lower yourself so that your right thigh is parallel to the floor and your left leg is straight. 2 hands holding dumbbells tilted to the right, weight is on the right leg.
• Press the right heel down and then stand up, bring the leg back then do the same for the other side.

The chair pose is used by many women to slim their thighs at home

Chair pose

This is  a basic yoga exercise  to slim thighs and reduce inner thigh fat for women as follows:

• Stand with your legs closed, knees slightly bent, arms stretched over your head and palms pressed together like in a prayer position.
• Lower yourself down slowly into a squat position, while twisting your body to the right and keeping your eyes on the ceiling.
• Hold for 10 seconds, then stand up straight and repeat on the other side.

Note when performing exercises to reduce inner thigh fat

• Before exercising, it is necessary to warm up to help the body get used to the activity, to avoid cramps and muscle contractions. This is the secret to help you lose fat and tone your thighs  in particular and the whole body in general.
• Wear comfortable exercise clothes, choose pants with good elasticity, to facilitate stretching and stretching movements... when exercising the thighs.
• Start with exercises at a moderate intensity and when you have experience or good fitness, gradually increase the difficulty and intensity.
• In order for the muscles to have time to recover, it is advisable to schedule exercise and rest time in a reasonable manner.
• Apply a variety of exercises to enhance the performance of reducing inner thigh fat.
• Give up the habit of sitting cross-legged because this posture affects the effectiveness of the exercise, making the thighs bigger, making blood circulation less, increasing the ability to accumulate fat.

Lose inner thigh fat with a healthy diet

• Cut down on starch intake: Reduce processed starches (such as white rice, vermicelli, pho, vermicelli, white bread...). Replace with whole grains (such as unmilled brown rice, corn, oats, sweet potatoes, potatoes, etc.).
• Build Fat Burning Meal: An ideal fat burning meal consists of 40% carbs, 30% protein and 30% fat. Choose foods that are high in water and fiber as they both keep you fuller for longer with fewer calories.
• Add snacks to your eating routine: Eating small portions of healthy snacks three times a day burns more fat and calories than waiting for a long time to eat a main meal.
• Drink  more green tea  : Catechin - an antioxidant found in green tea will help you digest faster, reduce excess calorie accumulation better.
• Monitor salt intake: You should cut down on salt intake and add foods that contain a lot of electrolytes such as: Dark green leafy vegetables, bananas, unsweetened yogurt, fresh coconut water... This will help you. Reduce fat accumulation in areas of the body, including reducing inner thigh fat.

A scientific diet is also a simple way for you to significantly reduce the amount of inner thigh fat

Above are some exercises to help reduce inner thigh fat as well as a simple way to help firm and slim thighs SignsSymptomsList shares with you. Hopefully, this information will help you find the right method for yourself to train effectively, soon have the desired slim thighs.