How To Reduce Inner Thigh Fat In 7 Days? Exercises For Beginners


For many individuals, the quest for toned and shapely legs involves targeting specific areas, with the inner thigh often being a primary focus. Having a lot of fat stored in the inner thigh areas can make them appear heavy, and this can cause many people to have anxiety. Other than lower belly and upper arms, fats are stored in large quantities in the thighs.

In the gyms, people usually walk up to the trainers and ask about how to get rid of this fat. There are several leg exercises that focus on reducing thigh fat; however, they must be performed along with the combination of correct eating plans.

What Causes Inner Thigh Fat? How To Get Rid Of Them?

  • Genetics: Genetic predisposition can lead to fat accumulation in the inner thighs.

  • Hormonal Changes: Hormonal changes during puberty, pregnancy, and menopause can increase fat storage in the inner thighs.
  • Lifestyle And Diet: Poor dietary habits and a sedentary lifestyle contribute to weight gain and fat accumulation.
  • Lack Of Exercise: Lack of physical activity can lead to weight gain and fat accumulation. Regular exercise, particularly cardiovascular exercise and strength training, can help reduce overall body fat.
  • Caloric Surplus: Consistent consumption of more calories than burned can result in weight gain and fat accumulation.
  • Age: As people age, body composition shifts, leading to changes in the appearance of the inner thighs.
  • Holistic Approach: Adopt a balanced diet, and regular physical activity, and incorporate cardiovascular exercise and strength training into your fitness routine.

Why Is It Important To Strengthen Your Thigh Muscles?

Strengthening thigh muscles is crucial for improving lower body function and stability. It enhances mobility and range of motion, supports joint stability, prevents injuries, and supports posture. Thigh muscles, including quadriceps and hamstrings, contribute to a more upright and aligned posture.

Regular strength training can help manage weight, enhance sports performance, and improve bone health. Thigh muscles are essential for athletes, those involved in activities requiring lower body strength, and for maintaining overall skeletal health.

They also improve balance and coordination, reducing the risk of falls and enhancing stability. To achieve well-rounded lower body strength, include a variety of exercises targeting different muscle groups within the thighs.

How To Reduce Inner Thigh Fat Permanently At Home?

The article provides tips on permanently reducing inner thigh fat at home through five exercises.

1] Sumo Squat

The sumo squat is one of the exercises that primarily focuses on the inner thigh areas and helps in the reduction of fat from there. To do this exercise, first, you have to stand on a plain surface with your feet wide open. You must have seen those sumo wrestlers, right? So, you have to mimic their standing pose and keep your toes out to about 10:00 and 2:00 positions.

Know you have to bend down your knees with your chest remaining as high as you can. Also, you must keep the position of your toes and feet intact and pointed. When you come up out from the squat position, you must squeeze your abs, glutes, and inner thigh. You can also hold a dumbbell in your handles for resistance and repeat this exercise for 12-15 reps and 2 sets.

 Sumo Squat

2] Curtsy Lunge

Curtsy lunge is an exercise that focuses on your thighs, glutes, and calves, and it is one of the most exciting leg exercises that you’d have fun doing. To do the exercise, first of all, you must stand straight on a plain surface with your feet kept together. When you get stable in your position, then move your right leg behind the left one and then bend both knees in that position.

Make sure that you pull both knees slightly towards the midline so that your inner thighs will feel the squeeze, and then stand back up with a tap to lift the right knee up for balance and give another squeeze to the thigh. You must repeat this process on both sides 10-12 times and then take rest after stretching.

Curtsy Lunge

3] Side Lying Leg Lifts

One of the popular leg exercises that you can do while lying down at any time is the side-lying leg lifts. This exercise can be done while watching TV, working on lappy, before going to bed, or during your workout session. All you have to do is lie down on a plain surface with your sides, placing your hands beside you. Make sure that your whole body is straightly aligned and your legs are kept parallel to each other.

There are two variations of the leg lift- straight and cross-leg lift so you can choose which one to do according to your comfort. For the straight leg lift, all you have to do is just lift the leg in an upward direction that is in the upper position and then change sides to do the same with the other leg. As for the crossed leg lift, you have to lift the leg on which you are lying while bending the other leg in front. Repeat this 10-12 times on each side and enjoy the thigh burn and fat loss while you lie.

Side Lying Leg Lifts

4] Burpees

Burpees is one of the exercises that focuses on every muscle of the body as it engages all of them at once. Although this is one of the most tiring exercises, it is definitely the best to reduce extra fats from the body. Once you start doing this exercise and gain momentum and rhythm, you will love it and be able to do it with ease.

So, to do this tiring exercise, you will have to stand with your feet shoulder-length apart and hands at the side. Now, go in a squat position as low as you can go and then transit into a plank position to do a pushup. Then, come back to the squat position, which proceeds to standing up and jumping with your hands in an upward direction. You must repeat the full burpee rep 8-12 times and end it in the plank position for rest.


5] Skating

Skating is another leg exercise that is fun to do, and when you play upbeat music in the background, you will definitely feel like you are dancing. So, to start the exercise, you have to stand straight with your knees and feet together. You have to engage both your leg and abdominal muscles to do this exercise. Once you have settled in the position, push the ground with your right leg and hop to your left.

Now, when you land on the left side, you have to cross your right leg in the left direction and do a small curtsy lunge. However, this is not a complete full rep, as you have to do the same on the right side as well. The best part of skater is that you can do it at your own pace and take breaks in between if you think that you are going too fast. This not only focuses on your inner thigh fat but also other areas, and thus, it is a great cardio exercise.



In your journey to sculpt stronger and leaner inner thighs, consistency is the key, as you will see the visible results in the long term. All these exercises will help you to reshape and tone your legs, thighs, and also other parts of the body because when you lose fat, you lose it from everywhere and not just any specific area. However, apart from regular exercise, you must also be mindful of your calorie consumption and dietary supplements. With HIIT and cardio, you can easily achieve the thigh goals that you are dreaming of.

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Dr. David G Kiely is a distinguished Medical Reviewer and former General Medicine Consultant with a wealth of experience in the field. Dr. Kiely's notable career as a General Medicine Consultant highlights his significant contributions to the medical field.

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