A common trouble spot on your Fat Between Thighs muscles can be difficult to target and slim down through standard exercises. While you can...

A common trouble spot on your Fat Between Thighs muscles can be difficult to target and slim down through standard exercises. While you can target your Fat Between Thighs muscles through exercise, how much you can change your thigh size depends on a range of other factors, including diet and genetics; your thighs may simply be larger because you inherited them. You also cannot spot reduce any one area. In order to lose weight in your thighs, you need to lose weight overall, although Fat Between Thighs exercises can tone your muscles, giving your legs a firmer appearance.


Your inner thighs help to stabilize your hips when you move or walk, helping you balance your lower body. If you lead a sedentary life or work at a desk job, your inner thighs can quickly become flabby.
1. Scissor Legs Plank:
Scissor Legs Plank1
This is a great exercise for working a lot of different muscle groups, like your core, arms, glutes and chest. While giving the inner-thighs a particularly tough workout.
How to Do:
  • You need a smooth surface and a couple of towels for this exercise.
  • Begin by assuming the plank position, and put a folded towel under each foot.
  • Keeping your upper body stable, slide your feet outwards as far as you can comfortably slide.
  • Then return to the starting position by using your inner-thigh muscles to bring your legs back together.
  • It’s a lot harder than it sounds, but really punishes those thigh muscles. 2-3 sets of 15 reps will really test your conditioning.
2. Side and Cross-Over Lunges
Side and cross-over lunges2
This exercise will help you to tone your inner thighs as it hits them from different directions.
How to Do:
  • Stand straight with your feet shoulder-width apart. Take your left foot making a wide side-step.
  • Bend your right knee so you push your hips behind you when you are stepping aside.
  • Your right leg remains extended as you move your body weight on your left side.
  • Touch the ground with your finger tips so your arms on either side of the left foot.
  • Return to standing position. Perform 1 set for each leg, 10-15 repetitions.
  • For the classic lunges, stand with your right leg forward and left leg back.
  • Then slowly bend the knees until both legs are nearly at right angles. Then push back up to starting position.
  • Remember to keep your back straight and don’t let your knees extend over your toes. Perform 1 set for each leg, 10-15 repetitions.
3. Glider Side Lunge:
Glider side lunge3
This exercise works a variety of different muscles in the leg and glutes. You will need to do this exercise on a wooden floor with a towel or socks or using a plastic lid if you are on a carpeted surface.
How to Do:
  • Stand with your feet slightly apart and one foot on the lid or towel.
  • Hold your hands in a fist in front of your body to help with balance.
  • Squat slowly down on the leg that is not on the towel or lid, whilst sliding the other foot to the side.
  • Straighten the other leg as you slide the other foot back to the starting position.
  • Repeat ten times on each leg.
4. Side-Lying Double Leg Lifts:
Side-Lying Double Leg Lifts4
This is a variation on leg lifts with a twist to add extra focus on those inner-thighs. Basically you are using one leg to lift the weight of your other leg. Working the inner-thighs of both in the process.
How to Do:
  • Using a mat find a comfortable spot to lay down on your side.
  • Extend your arm nearest to the floor out straight, as if you were reaching for something.
  • Hold your legs together and slowly raise them both as far as you can comfortably do so.
  • Keep your toes pointed forwards, and control the movements slowly.
  • The form you want to keep is your upper body flat to the floor, and pivoting at the hips only.
  • Hold the position for 1-2 seconds when your legs are elevated, then slowly return them to the floor. 1-2 sets of 15 reps per side is ideal.
5. Side Squat with Band:

Side Squat with Band5
Resistance bands are inexpensive and can be used for a total body workout. They also offer you the option of using different levels of resistance depending on your fitness level. This exercise works on your inner and outer thighs, hips and bottom. You can do this exercise without the resistance band, but the band will further increase the efficacy of this exercise.
How to Do:
  • Stand while your feet are shoulder-width apart and tie a band around your lower legs.
  • Lift your left leg and step out to the left while pressing out against the resistance of the band.
  • When your left foot touches the floor, bend your knees into a deep squat.
  • Then stand up again and bring your feet back to shoulder-width apart.
  • Repeat – Either alternate legs or take 10 steps to the left and then 10 steps to the right.
6. Swiss Ball Knee Squeezes:
Swiss Ball Knee Squeezes6
Another fantastic exercise for building nice toned muscles in your inner thighs..
How to Do:
  • Lie on a yoga mat with your Swiss ball or pillow between your knees, as shown in the picture below.
  • Squeeze your knees together as hard as you can and hold for 2-3 seconds.
  • Feel your inner thighs tensing? Squeeze so hard that your legs shake!
  • Release slowly. Repeat…
  • Do as many of these as you require for your workout.
7. Suspended Stability Lunge:
Suspended Stability Lunge7
Take advantage of your body weight to help strengthen your leg muscles. This challenging exercise will not only target your core,but also will increase flexibility in your hips and strengthen your thighs.
How to Do:
  • Start standing with a weight bench or TRX straps behind you.
  • Elevate one leg behind you so your leg is lifted to thigh height.
  • Place the foot of the lifted leg in the TRX strap or on the bench.
  • Now lower your body weight into a lunge position, maintaining your balance as lower and lift.
  • Do 7-10 reps on the right leg, then repeat on the left. Add 5-10 pound dumbbells for a greater challenge.
8. Lying on Back Straddle:
Lying on Back Straddle8
This is the last exercise of our inner thigh workout. Make it a good one!
How to Do:
  • Lie on your back, resting on your elbows and raise your feet in the air.
  • Slowly open your legs. Stop once you get to the position.
  • Hold here for 1-2 seconds.
  • Raise them back to the start position. Repeat.


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