It is tough to feel good in today's fashions when you are self conscious about your thighs. You are not alone. Many women struggle with how to lose thigh fat, because estrogen promotes the storage of fat in the lower body, including the rear, hips, and thighs. Though this is less of an issue for men, who tend to store excess weight in their midsections, some do still experience that awful chafe when thighs rub together. Inner Thigh Exercises Though you can't reduce fat in a specific body part, you can strengthen and tone your inner thigh muscles (the adductors) through exercise, for greater strength and a shapelier appearance. As a happy side effect, your workout will promote loss of fat in your whole body, which will take inches off your thighs as well.
In general, if your focus is on your fat thighs, you will want to choose a routine
that includes plenty of attention on the legs. Spend your time on a series of squats,
lunges, and leg presses, to feel the effects in that hard to reach area.
Inner Thigh Exercises for Women
You don't have to have a gym membership to get your thighs in shape - do these inner
thigh exercises at home for results in 4-6 weeks:
Squats using any recognized technique
are super for targeting your inner thigh muscles. Keep in mind that the wider apart
you keep your feet when you squat, the more impact your adductors will feel. Add
in some hand weights while you do the squats, for an extra-effective workout experience.
A medium rubber exercise ball is great for strengthening your inner thighs - lie
on your back for this one. Hold the ball between your bent knees and squeeze tight
for at least 30 seconds before you relax. Repeat this for five sets of five, and
see the benefits before you know it.
The simple crossover will exercise your inner
thighs, as well as add to coordination. While you are standing with your feet pointing
forward, step to one side. Use the opposite foot to cross over the front of the first.
Step to the side again, and use the opposite foot to cross over the back of the first.
Keep this going from side to side, bearing in mind that the wider steps you take,
the better the workout for your inner thighs.
Inner Thigh Exercises for Men
Though the challenge for men might be different, you can still benefit from squats
and crossovers. Add in a couple more moves for extra advantage:
While seated, bring
the soles of your feet together, and pull them in as close as you can to your groin.
Move your knees up and down in unison, slowly, for approximately 15 repetitions.
While lying on your side, lift the top leg up as far as you can, and bring it back
down slowly. These leg lifts should be repeated in sets of 15, before switching to
the other side.
Inner Thigh Exercises - Resistance Bands
Step up your workout with the addition of low-cost, portable resistance bands. Easy
to use, anytime, anywhere, a small investment will yield you big results. From a
standing position, loop a band around one leg and secure the end with something immobile
for a quick resistance band routine that will work those inner thighs. Balancing
on the opposite foot, cross the leg with the resistance band over your other shin.
You should be far enough away from the object that is securing the other end of the
band to feel the resistance, and it should take you a fair amount of effort to complete
the crossover. Repeat this for five sets of five, before moving on to the other leg.
You can also use your own body to secure the resistance band, which is more convenient
for many. Again, from a standing position, loop a circular band around both ankles,
so your whole body is in the middle. Keeping one foot in place and both feet pointed
straight ahead, take steps to the side with the opposite foot. When you have gone
as far as you can, step back, and repeat on the other side.