How to Get Rid of Inner Thigh Fats: Exercises & Diets to follow

When you intake too many calories and do not burn it off, it gets stored as fats in the body. You can see these fats accumulated in your belly, hips, and thighs region. Getting rid of these fats is a very difficult job. 

The space between the thighs when knees are put together is called a thigh gap. It has become a beauty goal for girls but is very difficult to achieve as it is mostly genetic or requires extremely low body fat.

When excess fats get collected near the thighs it leads to inner thigh fats which often cause us discomfort when we walk or run. When thighs rub together it leads to rashes and irritation on our inner thigh skin. This is very common among women, but does that mean we have to keep that dreamy thigh gap as our goal? Absolutely not! You must aim for toned legs instead.

But how to get rid of inner thigh fats? Go through this post to find out the answer.

How to Get Rid of Inner Thigh Fats: 8 Easy Exercises

You cannot spot reduce inner thigh fats, you’ll have to lose your overall body fats and these exercises will help you achieve your goal.

1. Curtsy Lunge

This is one of the best exercises which targets your inner thighs and helps you tone them. Do atleast one set of 15 reps for each leg and over time increase the number of sets to 2-3.

How to do:

  • Stand straight with legs wide apart and lock your palms together.
  • Cross your right leg behind your left leg and bend your knees to get into a crusty position.
  • Come back to the starting position.
  • Do the same for the other leg.
  • This way alternate your legs for 15 reps.

2. Wall Squats


One of the easiest yet effective exercise for thighs. If you are a beginner start by doing 8-10 reps in one cycle and later increase the number of cycles.

How to do:

  • Lean your back straight against a flat wall.
  • Keep your legs at least 15-18 inches out and shoulder-width apart in front of the wall.
  • Slide down below by bending the knees and keeping your back flat against the wall.
  • Move down till the thighs are parallel to the ground.
  • Now come back to the original position.

3. Burpee

Burpees help you burn down the overall body fat and tones all the muscles. For amazing results do this for 15-20 times.

How to do: 

  • Start off with a squat position.
  • Lay your palms on the ground and push your feet back. You’ll now be in a plank position with arms extended.
  • Now thrust your feet forward to come back to the squat position and stand up.

4. Supine Inner Thigh Lift

How to get rid of inner thigh fats Inner thigh lift

This exercise helps in building inner thigh muscles along with abs. Perform this exercise 10 times for each leg and do 2-3 reps. 

How to do:

  • Lie down straight on your back.
  • Put your arms flat on either side of your body and lift both your legs straight up in the air.
  • Now without moving your hip and the right leg move the left leg down at the side. Go as low as you can.
  • Bring the left leg back and repeat it again for 10 times.
  • Now switch the legs.

5. Glute Kickbacks

Glute kickbacks strengthen your glute muscles and legs. Perform 12-15 reps on each leg.

How to do:

  • Get down on alp four with your back parallel to the ground. This is your start position.
  • Now kick your right leg up in towards the ceiling.
  • Remain in that position for a few seconds and come back to the starting position.
  • Repeat the same with the other leg.

6. Skaters


Another great exercise for thighs is skaters. It is similar to crusty lunges. Perform 10 reps for each leg.

How to do:

  • The start position is just like the crusty lunge position.
  • Push your right legs behind the left leg and bend your knees to get in crusty position.
  • Now come back to the starting position and hop on or step on the other leg and perform the exercise for the other leg.
  • Come back to the start position and start with the right leg again.

7. Squeeze and Lift


This exercise is helpful for people with weak inner thigh muscles. It is quite easy and helpful if you want to get rid of inner thigh fats. Perform 10 reps on each side.

How to do:

  • Place a small softball or medicinal ball in between your ankles.
  • Squeeze the ball and secure it between your legs.
  • Now lie down on one side and support your head with an arm. Place the palm of your other hand in front of you.
  • Lift your legs up in the air and hold it for a few seconds.

8. Frog Jumps

How to get rid of inner thigh fats Frog jump

The last exercise on the list of how to get rid of inner thigh fats is Frog jumps. From the name, you must have guessed that this exercise involves jumping like a frog. It helps you tone all your leg muscles and hips. Continue jumping for around 60 secs.

How to do:

  • Stand straight and keep your feet shoulder-width apart.
  • Now squat and go as low as possible.
  • Place your hands in front of you and jump forward or rotate your body and swing your arm up.
  • Land down in a squat position again.

How to Get Rid of Inner Thigh Fats: Few Diet Tips

Exercise, when combined with a proper diet, will help you in losing the overall body fat at a faster rate. Here are a few tips you must keep in mind for maintaining a healthy diet.

  1. Eat less per day and reduce the number of calorie intake.
  2. Avoid junk and heavily processed foods.
  3. Eat fresh fruits and vegetables.
  4. Cut out on sugar and saturated fats.
  5. Go for low-fat dairy, lean proteins, and complex carbohydrates.
  6. Instead of eating large meals eat small meals throughout the day.

So, I hope this article on how to get rid of inner thigh fats was helpful. But remember to keep a realistic goal and do not give up. Increase your cardio workout and follow these exercises and tips to attain perfectly toned thighs.

Related Article: How to Get Rid of Back Fat

Leave a Comment