Here’s one for the ladies of Team Swole – a guest post by Emily of Body Shape 101
One of the biggest problems that women face is inner thigh fat. Flabby inner thighs that rub together while walking are not only a sore but irritating as well. Most people can relate as this quickly jogs their mind to painful friction burns especially when wearing a dress or skirt.
Besides this painful fact, inner thigh fat interferes with your figure and self-confidence as well. However, you’d be pleased to know that inner thigh flab is not chronic and that you can easily get rid of it through simple exercises. There are leg exercises and equipment purposely meant to curve and tone your legs, such as recumbent bikes, but you may need to indulge in some cardio exercises as well.
1. Cossack Squats
This is a highly effective workout that targets your lower body. It will shape the glutes and thighs on all angles by burning the excess fat and in this case, inner thighs.
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Stand with your legs far much wider than your shoulders. Gently lower yourself towards the right until your left toes are pointed up. Stretch to the furthest you can go and pose for a few minutes. Remember to keep your back straight and firm but slightly leaning forward for balance.
Your arms should be pushed forward out from your shoulders in a firm and straight position. Return to the upright position and repeat the procedure to the left side until your right leg is straight with the toes pointed up and count it as a rep. Perform 2-4 sets of 10-12 reps.
2. Criss-Cross Power Jacks
I bet you never thought that the power jacks you took for granted would be your ticket out of flabby thighs did you? This is a full body work out as it increases your heart rate and engages the entire body but it also is effective in burning fat around your thighs.
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Stand straight with your feet together and inhale. Secondly, exhale and jump up with your legs spread wide apart and hands crossed above your head. On the second step, jump again but with the legs scissors crossed as you cross your arms in front of your thighs. Repeat while alternating both sides.
3. Inner Thigh Blaster
If you are looking for an easy inner thigh workout that you can easily do at home then this is it. The Inner Thigh Blaster is a low-impact move that will effectively burn fat around the thigh area.
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Grab a stable chair and stand with your forearm stretched just a distance away. You can use the counter top for this as well. Spread your feet slightly to your thigh width and point the toes out front. Place a small soft round ball or pillow in between your thighs. Place your left hand on the hips and tiptoe so that you are balancing on the balls of your feet.
Picture an imaginary wall, bend your feet and slide down as you gently squeeze the ball. Your shoulders should be proportional to your hips and your hips proportional to your ankles. Keep your back straight and core tight as you perform this exercise.Raise yourself up and lift your left arm over your head while still squeezing your round ball with your inner thighs. Perform 25-30 reps and turn over to the other side and repeat.
4. Tree Side Lean Lunges
If you are into yoga then this pose will feel comfortable and natural for you. It targets your inner thigh but also engages your hips, core and lower body. It is highly effective in working the muscles increasing strength and endurance in the lower body section.
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Stand straight with the feet close together and hands stretched over your head. Basically, assume the position of a tree. Gently bend towards the left with your hips moving towards the right.
Sweep your arms up over your head and make a semi-circle as you bring your left leg out to form a side lunge. As you land a deep side lunge, rest your left arm on your thigh and the touch the floor with the right hand.
Push yourself up from the floor, circle your arms back over your head and return to the lateral lean. Repeat with the other leg and count it as a rep. Perform 10 reps.
5. Frog Bend
This is an ideal workout for when you’re pressed for time or when you’re at home. This workout does not require any equipment.
Lay on your back with your face up. Extend your legs straight over the hips and flex your feet. Bring your heels together and draw your toes outwards.
Gently bend your knees outwards towards the sides and then straighten them while engaging the inner thigh muscle for the control of the movement. Perform 3 sets of 10-12 reps each and rest in between each rep as much as needed.
6. The Squeeze and Lift
This is a recommended workout for people with weak inner thigh muscles
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Place a small air ball in between your ankles and turn towards the right side and support your head with your right arm. Bring your left arm to the front of your chest and use it for support/stability. Secure the soft air ball using your inner thighs then straighten your legs. Use the bottom leg to lift both up 6″off the ground and hold for 10 seconds then lower them and repeat. Perform 10 reps.
7. Barbell Squat
The best way to sculpt your legs is by performing exercises that burn fat around your thighs and tone you up. Put more emphasis on exercises that engage multiple muscles for an all round effect. Barbell squats are a perfect choice in this case.
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Place a barbell with just enough weight across your shoulders and spread your feet a little bit wider with your shoulder width with your toes turned out for stability. Bend your knees as you lower your body close to the floor. Ensure that your feet remain flat on the floor and that the arch on your back is maintained. Keep your knees wide apart as they face a similar direction as the toes for optimal stability.
Losing inner thigh fat is achievable through these exercises but you will need to be consistent if you intend to keep it off for good. In order to reap maximum results, you may need to pair up these exercises with a healthy diet. If you are overweight, you will need to pair these up with cardio exercises that will promote overall fat burn hence visible results.
Author Bio: Emily is founder of BodyShape101.com, a blog where she and her associates talk about exercise, fitness, and yoga. Their aim is to help people like you to achieve perfect body. BodyShape101 is concentrated on exercise & fitness tips, and making the most out of it. She is also a mother of one and she tries to find balance between her passion and her biggest joy in life.