EXERCISES TO ELIMINATE FAT FROM THE INNER SIDE OF THE THIGHS

| September 3, 2023 | Bodybuilding and Fitness Nutrition | No Comments

When it comes to achieving toned and sculpted legs, targeting the inner thighs can be a challenge for many individuals. Stubborn fat deposits in this area can be frustrating, but fear not! With the right exercises and a consistent routine, you can say goodbye to excess fat and hello to lean, strong inner thighs.

In this article, we will explore some effective exercises specifically designed to eliminate fat from the inner side of the thighs.


To tone your legs and buttocks without adding bulk, you should focus on lighter exercises:

Donkey kicks

  • Start on all fours on a yoga mat. Make sure your knees are below your hips and your hands are below your shoulders. Bring your spine into a neutral position and bring your shoulder blades down and back.
  • Inhale.
  • Exhale. Keeping the knee bent, release and raise the right leg until the thigh is in line with the spine, making sure the foot remains flexed.
  • Inhale. Lower your right leg to return to the starting position, but do not rest your knee on the mat.
  • Complete 10 repetitions on the same side, before repeating the remaining repetitions on the other side.

Glute bridges

  • Lie on your back with your knees bent and your feet flat on the ground.
  • Lift your hips off the ground so that your body forms a straight line from your shoulders to your knees.
  • Pause when you’re in that position and then slowly lower your body to the ground.
  • Do 2 series of 12 seconds.

Clamshells

  • Lie on your right side with your arm extended along the mat and your head relaxed on your arm. Bend both knees and bring them slightly forward to align your feet with your buttocks, making sure that your hips are stacked and that you maintain a small space between your waist and the floor. This is the initial position.
  • Inhale.
  • Exhale. Keeping your feet together, engage your right glute to raise your right knee toward the ceiling, making sure to maintain waist-distance from the ground.
  • Inhale. Lower your right knee to return to the starting position.
  • Complete 10 repetitions on the same side before completing the remaining repetitions on the other side.

Reverse lunge

  • Stand with your feet shoulder-width apart and arms at your sides.
  • Putting your weight on your right foot, step back and pivot with your left foot – almost as if you were bowing – allowing your arms to be placed in front of you in a comfortable position. Make sure your chest stays straight.
  • Begin to straighten the right leg, pushing up through the heel and returning the left foot to the starting position.
  • Do 10 repetitions on each side.

Resistance band – Fire hydrant

  • Stand up and put the resistance band above your knees.
  • Get on all fours, with your knees just below your hips and your hands just below your shoulders. Keep your back and neck straight and look straight ahead.
  • Keeping your knee bent, lift your right leg out to the side until your thigh is parallel to the floor. Hold the position for a few moments and lower your leg to the starting position.
  • When you finish, repeat the exercise on the opposite side.
  • Do 12 reps on each side.