How To Lose Inner Thigh Fat 2023? 5 Effective Ways to Tone Up

Whether you’re beginning a fat loss journey or trying to remove stubborn fat around your thighs, this article has you covered.

If you’re looking to slim down your lower extremities and shed some extra fat, you’re definitely not alone. With spring in full swing, many people are striving to get in shape for upcoming events like spring break and summer beach vacations. However, wanting to lose weight or fat from our thighs isn’t limited to those planning a holiday. It’s a common desire for people of all ages and lifestyles.

Whether you’re looking to improve your overall health, boost your confidence or simply feel more comfortable in your clothes, there are plenty of reasons why you may want to reduce thigh fat. And with a few lifestyle tweaks such as eating a balanced diet and incorporating regular exercise into your routine, you can work towards achieving your goal of a slimmer, toned lower body.

What Causes Inner Thigh Fat?

Fat can deposit in many places around the body, though it tends to concentrate in the abdomen, waist, and thighs. Like body weight, much of your body fat[1] has to do with diet and exercise. A diet higher in fats and simple carbohydrates will translate to more body fat. A diet higher in complex carbs, fruits and vegetables, and lean protein will translate to a leaner one. Note that while this is true in many cases, some people may have genetic conditions that predispose them to greater body fat, such as obesity, metabolic disorders, and diabetes. 

how to lose inner thigh fat

Different Body Types Store Fat Differently

No two bodies are the same, including how they store and lose fat. Men tend to store fat mostly in the abdomen, leading to the so-called “beer-belly”. Women tend to store fat in their waist, hips, and breast, leading to a pear-shaped appearance. This may be affected by certain medical conditions, too. For instance, intake of steroids, syndromic obesity[2],  or dealing with other conditions such as Cushing Syndrome[3], hypothyroidism, growth hormone deficiency, etc. which may accumulate fat in their face and neck areas.

Why Is Inner Thigh Fat Hard To Lose

Reducing inner thigh fat can be challenging since it’s one of the first areas the body stores excess fat and one of the last areas from which it’s removed. Targeting this area requires consistent effort with a combination of a balanced diet and exercise. While progress may take time, it’s achievable with patience and perseverance. Targeted exercises such as squats and lunges help tone the inner thigh muscles. Engaging in regular cardiovascular activity can also help burn overall body fat. It’s important to consult with a healthcare professional before starting any weight loss journey. With the right approach, consistent effort, and a positive mindset, reducing inner thigh fat can contribute to a healthier and happier lifestyle. 

How To Lose Inner Thigh Weight

Losing weight from inner thighs is challenging, as it’s a common area for excess fat storage. However, it’s possible with proper exercise, dieting, and discipline. Research suggests reducing calorie intake from high-fat, high-sugar, and processed foods, and increasing fresh vegetables, fruits, and whole grains. Regular exercise, such as cardio and strength training, can help burn calories and build lean muscle mass. Consistency and commitment are crucial, and setting achievable goals and seeking professional guidance can facilitate the weight loss process.

Change Up Your Diet

A diet high in saturated and trans fats, found in fatty meats and processed foods, can increase the risk of cardiovascular disease and metabolic disorders. Additionally, consuming excess calories from sugar and refined carbohydrates can lead to weight gain and insulin resistance. To promote weight loss and overall health, it’s recommended to replace simple sugars with complex carbohydrates from whole grains, and incorporate a variety of fresh fruits and vegetables into meals and snacks. Limiting intake of red meats, dairy, and animal products may also be beneficial, as plant-based diets have been associated with lower risks of chronic diseases. By adopting a balanced and nutrient-dense diet, the body can efficiently utilize stored fat for energy and support weight loss efforts.

Set Realistic Goals

You have to be honest with yourself here. Set a timeline for your goals. Hold yourself accountable. Will you be able to get into top shape within a month? Probably not. But can you get into better eating and exercise habits? Yes!

Exercise Daily

The reality is, if you don’t burn calories and stay active, you won’t burn fat. Incorporate exercise into your daily activities–take the stairs, go for walks, bike to work. Consider joining a gym too if you haven’t. 

Don’t Rely On Your Scale

The scale will show how much you weigh, but it doesn’t tell you what that weight is. Your weight may fluctuate if you gain lean muscle or increase your water weight, so it’s not a reliable measurement. And it won’t tell you how much of that weight is on your thighs!

Talk To Your Doctor

If you’ve noticed a sudden increase in your weight, fat, or to your inner thighs, there’s no harm in talking to your doctor. They can also help you with forming a diet or healthy routine for losing weight. 

Exercises For Your Inner Thighs

We said it before, and we’ll say it again–you need to exercise and burn calories to really help reduce the fat around your inner thighs. Exercise not only burns fat, but also builds lean leg muscle to give your body more definition and an overall fitter physique with more muscle tone. Try these exercises to really target and hone your inner thigh area.

Low-Intensity Cardio

You don’t need to run marathons or sprint hills to get your metabolism up. Low-intensity cardio exercises like walking up slight hills, biking, or jogging are enough to kickstart the fat burning.

Back Kick

This is sometimes called a donkey kick or mule kick. You can do them at home or at a gym with a cable machine. Simply brace yourself, and then kick your leg back and up behind you. It’s a simple exercise to workout your thighs, and you can add weight to it.

Glute Lifts

Sometimes called a glute bridge, this is another easy exercise that targets the thighs (and glutes!). It can be done at home or the gym. Lay down on your back on a mat, and pull your knees in. Then squeeze your glutes to lift your body off the floor, and relax to lower it back down. Repeat. 

Seated Leg Lifts

This exercise is as the name suggests. You’ll be seated, and then without moving your upper body, raising your legs up off the ground until they’re straight out in front of you. This can be done with resistance bands, or at the gym on a leg press machine. They target the thighs, and lower abs too. 


Often called “the king of exercises,” squatting is one of the most demanding–and rewarding–exercises you can do for strength training. It’s also very versatile, and can be done with bodyweight, a dumbbell, squat rack, resistance band, you name it. There are numerous variations as well. What they all have in common is that they blast the thighs. We recommend watching videos to find a version that works best for you–just make sure your form is correct!

How To Get Rid Of Inner Thigh Fat

You now have all the tools and information you need for losing thigh fat. Here are a couple more important points worth mentioning.

Understanding Thigh Fat

Remember that even though it may be stubborn, the excess fat on your inner thighs is no different than any other fat. Once your body starts burning carbs, it’ll turn to fat whether it’s on your abdomen, buttocks, or thighs all the same. 

Thigh Fat And Cellulite

Cellulite[4] is a type of fat that causes a dimpled appearance. It can appear on your thighs, stomach, and buttocks. It’s more common in women, and while it may appear unsightly, it’s harmless. 


Diet is a huge part of weight loss. Fewer calories and less processed foods  translates to less fat. But it’s important to know that while your body will burn fat more, it doesn’t choose where that fat comes from. Depending on your body fat distribution, you may notice you lose belly fat first, then thigh fat, or vice-versa. Don’t be discouraged and just stick with it!

Thigh Muscles

In contrast to diet, you can target thigh muscle specifically with exercise. Exercise[5] regularly and focus on strength training to build muscular thighs. Note that you may not be able to see your muscle gains until you reduce body fat enough for the muscle to be visible. That’s why it’s important to incorporate cardio exercise for that calorie burn and proper diet to have a slight calorie deficit.


We hope that this article was helpful to you. Excess fat in this area can be frustrating and challenging to get rid of, but with dedication and consistency, it is possible to achieve your desired results. Remember that a combination of regular exercise and a balanced, nutritious diet is essential for achieving and maintaining a healthy weight. Don’t give up, stay focused, and keep working towards your goals. With time, effort, and patience, you can successfully lose inner thigh fat and feel more confident in your body.

Frequently Asked Questions

Should I get a personal trainer to help with inner thigh fat?

 If it’s within your means, and you can’t seem to get that last bit of thigh fat, sure. Most gyms will give you a free session with a trainer. Ask them for tips on inner thigh exercises for toned legs, aerobic exercises for slim legs, and any other tips they may have to reduce fat and gain muscle.

Will cardio also build muscle mass?

Usually aerobic exercise alone won’t build muscle, but there are some exceptions. Running or walking alone won’t build muscle, but intense exercise like sprinting or swimming against water will absolutely build muscle. Mix it up to find an exercise that you enjoy. Even if you don’t build muscle, you’ll still get some great cardio workouts.

Should I try fat burning supplements to lose inner thigh fat?

There are really two main ways to lose fat. Regulating how many calories you eat through dieting, and burning more fat through exercise. Supplements may promise faster weight loss or to reduce fat cells, but the reality is they don’t make a significant difference. You’ll still need to diet or exercise no matter what the supplements say.

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