5 Best Exercises To Lose Inner Thigh Fat

Shayla Whitter

Have you been looking at models all over the internet and wondering how they have gaps between their thighs?

Has wearing shorts been making you conscious of your thighs? 

If you fear wearing your favorite new shorts in public and looking for ways to lose inner thigh fat, you’ve stumbled upon the right article. 

Let’s start our transformation journey, where I will share all the secret workouts you need to add to your routine so you can lose the unwanted fat around your thighs and wear your new shorts confidently.

What Causes Inner Thigh Fat?

There are many reasons why people gain fat in various places; for example, stress causes belly fat, eating too many calories, and a sedentary lifestyle causes love handle formations, etc.

But do you know why you gain inner thigh fat? A sedentary lifestyle is one of the most apparent reasons for gaining fat in different places. If you are not moving around, have little to no physical activity, and consume too many calories, it will cause you to gain fat, in not just your thighs but belly, arms, face everywhere.

The second common reason for thigh fat is genetics. Yes, that is true. If your parents or grandparents have heavy thighs, or what you call a pear-shaped physique, chances are you have got thigh fat from them.

One of the many reasons women especially have a lot of thigh fat is hormones. We all know how hormones can wreak havoc in our bodies, from having thick hair growth, excessive weight gain, acne, and whatnot. 

Many women tend to gain fat in their thighs during pregnancy or puberty more than in other places.

While reading these reasons may get you all worried and stressed over your fat accumulation, I want you to relax, sit back, and read this article. 

Although having some fat in your thigh area is healthy, it is essential to remember to focus on overall health and not just one specific area of your body by incorporating various exercises in your routine. 

How To Lose Inner Thigh Fat?

Keeping a healthy diet and maintaining an active lifestyle are, without a doubt, the most effective ways to lose weight overall, and the first step towards your transformation journey is to count your calories. 

Remember the general rule of thumb: your calorie consumption should be less than the calories you consume.

Use the various calculators online to identify your Body Mass Index or BMI and the exact amount of calories you need to consume daily.

Once you know the exact number of calories to consume daily, track your calorie intake using calorie counting apps.

In a few weeks, you can estimate the calories in your meals and how much you consume daily, allowing you to reduce your food consumption according to your BMI.

We have compiled a list of some of the most effective exercises that can assist with targeting fat in your inner thighs.

Top 5 Exercises To Lose Inner Thigh Fat

When you exercise, every little effort you put in will be a step closer to your goal. But the primary focus of this article will be on reducing fat around your thighs, and for that, the following are the best exercises:

Walking And Running

In this day and age, we lead relatively sedentary lives. We are getting less active as time goes on. In the process of making our lives easier, such as food delivery, house cleaning services, and smart house technologies are causing damage to our joints, causing them to become stiff and painful. 

Remember: Motion is the foundation of life.

Make going for walks or short runs part of your daily routine by scheduling them in the morning, afternoon, or evening. In addition to making your physical body more robust, it also positively affects the quality of sleep you get.

Incorporating some form of physical activity into your daily routine can end the vexing question, “How to lose inner thigh fat and lower body fat percentage?”


Easily one of the most effective workouts ever. Get that happy, energized feeling you used to get as a kid with a great cardio workout.

Cycling is an excellent way to eliminate knee problems and lose belly fat because it efficiently burns calories and strengthens your legs, hips, and glutes.

If you had a hearty lunch at the office, try riding a bike in the evening. Depending on your weight, you can expect to burn anywhere from 200 to 300 calories in thirty minutes of exercise.

You can easily get your legs and thighs in shape with cycling, which is hands down the best method to strengthen your knee.


One of the best exercises for thigh fat and upper body muscles is swimming, an excellent cardiovascular exercise that develops all major muscle groups equally. Swimming is one of the best exercises for fat knees.

The fact that it can accommodate people of varying ages, genders, and levels of swimming ability is the most significant benefit it offers. You can burn approximately 250 calories in thirty minutes.

However, your weight, distance traveled, and pace determine the number of calories you burn.

Swimming is a full-body workout that makes your legs slimmer and is perfect if you’re looking for an hourglass shape.

Jumping rope

Make good use of this incredibly straightforward but surprisingly potent resource. You can strengthen your legs, butt, shoulders, stomach, and arms and burn 10 calories in a minute by jumping rope. To burn off those daily 100 extra calories, you’ll need to spend about 10 minutes doing jump ropes.

It is a great exercise for toning your calves, expanding your lung capacity, and sharpening your focus are all benefits of using the rope. Moreover, it is an excellent strategy for boosting metabolism and accelerating fat loss.


This resistance exercise is necessary for those who want to increase their strength, tone their muscles, and improve overall athletic and aesthetic performance. 

As a form of strength training, lunges engage the large muscle groups in your lower body, strengthen your back, and cut down on the amount of thigh fat you have.

In addition, it has the potential to raise your resting metabolism, which results in increased calorie expenditure.

It’s a beginner-friendly workout that can easily be incorporated into your daily routine. You can also intensify it by adding dumbbells to build strength and muscle in your legs.


There is no shortcut or easy way to lose inner thigh fat; you need to put in some effort to see results.

The exercises mentioned above are the best way to get your legs in shape and have that perfect hourglass shape you deserve. So what are you waiting for? Start putting in the effort and see some fantastic results.

I hope this article has answered your burning question, “How to lose inner thigh fat.”

Ensure not to overwork your knees and treat your body like a delicate machine; slowly but surely, you will get more muscular and attractive legs.

Leave a comment