8 Exercises That Will Kill Inner Thigh Fat


When it comes to the fat, the inner thigh fat is the biggest enemy of woman’s body. It is a problem for wearing your jeans, you can’t wear a mini skirt or hot pants. As much as you want to get rid of the inner thigh fat, you should be aware that it won’t be gone just by waiting to disappear.




We offer you a set of exercises in your fight against the inner thigh fat if you are strongly focused on your nice appearance.

Follow the next 8 exercises:

Squat with ball

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Instructions:
-Starting position – Place an exercise ball between you and the wall, up to the curve of your back. Your feet should be shoulder-width apart, and hold the dumbbells in both hands
–Bending your knees slowly lower yourself about 5 to 10 inches, while your shoulders are levelled and hips square.
–Maintaining sitting position for about 3-5 seconds, slowly stand back up to the starting position.
Perform at least 10 per set (rest time is 30 seconds).


Jump Squat

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Instructions:
–Starting position – standing position with proper posture, and feet shoulder-width apart.
–Squatting down, bend knees to about 90 degrees.
–Engaging your legs and glutes, jump as high as you can.
–Landing softly, absorb the impact, with your knees bent back to squat position.
Perform for 3-4 sets of 6-8 reps.


Flamingo Balance


Instructions:
–Starting position – standing position, hold dumbbells in your hands,
–Slightly lean forward, lifting left foot behind you to about hip height and bring the right hand forward.
–With the right hand, perform a biceps curl.
–Dropping slowly your toes down repeat this for 10 reps. Make sure the right leg is straight while bending with the left.
–Switch sides and repeat 10 reps.


Leg Circles

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Instructions:
–Starting position – lying on your back with your arms at the sides and palms are facing down.
–Lift right foot towards the ceiling, without lifting your butt from the floor.
–Rotating the leg slightly outward, breathe and hold your breath while you trace a circle.
–Rotate the legs 5 times clockwise and 5 times counterclockwise.
–Switch to the other leg and repeat this 3-5 times.






Dumbbell Lunge

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Instructions:
–Starting position – stand straight with proper posture, with the feet hip-width apart and the 8-pound dumbbell on each hand.
–Lunge forward with left leg, then level it, while another knee should be kept to about an inch or two of the floor.
–Keeping a perpendicular posture with your torso to the floor, distribute your weight evenly on both legs.
–Lunge for about 30 seconds per leg before switching and repeat.

Plie

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Instructions:
–Starting position – Standing straight, with feet a bit wider than shoulder-width apart and toes pointed out at around 45 degrees. Your hands should be joined in front of your chest.
–Lower into squat position slowly, keeping your core and butt tight. Try to go as low as you can when you squat without breaking your straight form.
–Slowly rise up your body to the starting position and repeat.
Perform as many reps in 1 minute. Rest for 30 seconds and repeat.


Pivoting Curtsy Lunge

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Instructions:
–Starting position – standing posture with feet hip-width apart, step left foot slantwise behind you into a 7 o’clock spot.
–Bending both knees, form a lunge position.
–Lean your torso forward about 30 degrees, pulsing up and down for about 10 times.
–Straighten up to starting position and reverse by pivoting 180 degrees replacing the feet
–Repeat on another side.
Perform 10 reps per set and 3 sets.


Hip Bridge

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Instructions:
–Starting position –Lying on your back on the ground facing up, with knees bent and hands by sides.
–Lift your toes towards the shins, staying with your heels flat on the floor.
–Forming a straight line from knees to the shoulders and keeping your core tight and your butt engaged hold for 2 seconds then lower down.
–Repeat as many times as you can without breaking form for 1 minute




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