For women, thighs are the first place where fat build up shows up. That’s the reason overweight women are especially unhappy with the appearance of their thighs. In order to get rid of the excess inner thigh fat, you need to have a very balanced diet consisting of non-fat food, vegetables and then combining it with exercise.
You also need to go for exercises especially focused on reducing the inner thigh fat. All the exercise targeted at the thighs and good amount of cardio along with balanced diet will only help in getting toned thigh area.
Here are 6 such exercises which are specifically targeted at making the inner thighs toned and muscular.
1 Cossack Squat
Stand with your feet wider than the distance between your shoulders and the arms relaxed by the sides. Squat as much as you can to the left side, but keep the right leg as straight as possible. Try and lean the torso forward in order to maintain balance.
Extend the arms straight out from the shoulders. Return to the starting position and perform the routine on the other side to complete one full rep. Do 3-4 sets of 8-12 reps each.
2 Criss Cross power jacks
Stand with your feet together and take a deep breath in. Now jump feet out wide while exhaling and cross arms overhead. Now scissor your legs, with left leg crossing the right leg in the front, as left arm crosses over the right arm in front of the chest. Now immediately repeat by alternating sides each time. Complete the exercise for 30-40 seconds before going on to the next set of exercises.
This move targets the inner thigh fat and also engages your whole body and increases your heart beat.
3 Inner thigh blaster
This is a very low impact move in order to shape your legs and especially the inner thighs. To do this exercise, stand with your forearms distance away from a sturdy chair or a counter. Hold onto the counter or the chair with the right hand.
Keep distance between your feet with the toes forward and pointed ahead. Place a small, soft ball or a pillow between the inner thighs. Now lift the heels and balance on the balls of the feet, placing the left hand on the hip.
Bend the knees and lower down an inch, keep pressing on the ball and keep the core tight. Raise the hips back up and bring the left arm overhead and squeeze the ball for 30 seconds. Repeat for 30 reps, turn around and repeat on the other side.
4 Tree lean to side lunge
This is a complete exercise which works not only on the inner thighs, but also on the core, thighs, hips and entire lower body.
Stand tall with the feet together and arms held overhead. Flex the spine laterally so that the arms and shoulders reach left while the hips go right. Now sweep the arms up and over and make a half circle towards the right. Now take the left leg out for a lunge. Land in the lunge with the left hand resting on the thigh; keep the right hand touching the floor. Push on the floor and perform the curve in the reverse and return to the lateral lean position.
Do 10 reps and repeat on the opposite side.
5 Scissor leg plank
Start in a full planked position with each foot on a folded towel. Now keeping the upper body stable, slide feet apart and try to open the legs as wide as you can. Now slowly squeeze your inner thighs to slide the feet back together. Perform 2 sets of 15 reps each.
This exercise will focus on your inner thighs, chest, core, arms and glutes and will get them to engage in the workout.
6 Squeeze and lift
Keep a small soft ball between your ankles and lie down on the floor on the right side. Support your head with the right hand, by bending it. Keep the left hand bended in front of the chest in order to stabilize the body.
Squeeze your inner thighs to secure the ball between the ankles and lengthen your legs and lift the legs 6 inches in the air, keeping the ball between the ankles. Hold it for a count of 5 and lower down slowly. Do 10 reps and repeat on the other side.