Excess fat around the inner thighs is a common complaint from most of the obese individuals. And the worst thing about this fat is that it gives you an ugly look in pants, denims and swim suits or beach wear. Inner thighs are a common site for easy fat deposition. Just like your abdomen, even inner thighs have a tendency to store the excess fat in case of wrong eating habits and physical inactivity.
If you wish for those perfect shaped thighs and legs, try the following tips and shape up your inner thighs,
Prefer walking wherever possible
Walking is one of the best exercises for trimming your inner thighs. Apart from taking up a morning walk session, try walking wherever and whenever possible. Walk to your regular grocery shop, vegetable market, gymnasium, club, visit huge shopping malls, etc. Park your vehicle few meters away from the office. Take a small power walk session in between your office hours, may be, you can move to different floors while using stairs. Walk while you talk on cell phone, walk on a treadmill while watching television, walk while you read any book or novel before sleep. A total 45-60 min walk is beneficial.
Increase metabolic rate through aerobic exercises
Take up any aerobic activity such as jogging, running, spinning, cycling, aerobics, kickboxing, etc for 30 min atleast 4 times every week. This will increase the metabolic rate and improve circulation, aiding in quick burning of stored fat.
Squat to shape up the inner thigh
Squats strengthen and tone up the complete thigh and hip muscles. Start by standing up straight with feet shoulder width apart. Stretch your hands in the front, inhale and start bending from knees and moving your back towards the ground as if you are sitting on a chair. Once, your thigh is parallel to the floor, hold on, exhale and slowly get back to original position.
Practice adductions
Your inner thigh muscles are known as adductors. Below given are few exercises for your adductors.
Seated adduction: It requires an adduction machine. You need to sit on the seat of the machine and place your legs on the padded levers. Now squeeze your thighs towards one another against resistance on your inner thighs and extend back to separate them.
Cable adduction: Cable adductions require a cable machine and an ankle strap. Fasten the strap to the lower part of your right leg and keep your right shoulder to the weight stack. Now, step a few steps towards left and raise the leg upwards to the right side in air, hold and get back it back to original position through sweeping motion. It stretches your inner thigh muscle well.
Lying adduction: Lie down on the left side of your body, with left leg straight and right leg placed on the ground in front or backside of left leg. Now, lift your left leg upwards in the air, as high as possible and then get down. Take repetitions and repeat on both sides.
Do the plyometric sumo squat jump
Stand straight with feet hip width apart. Move your toes outwards to 45 degrees and lower your body to squat till your thighs are parallel to the floor. Now jump in the air as high as possible. Take 20 repetitions.
Perform leg circles
Lie down on your back and keep your arms on the sides. Lift one of the legs upwards pointing towards the ceiling and start rotating it clockwise for a min and then anti-clockwise for another 1 min. Repeat it for other leg also.
Keep your diet just perfect
To lose the inner thigh fat you need to have a healthy diet. Take frequent meals throughout the day but with small servings. Include whole grains, high protein foods such as lean meat, eggs, skim milk, lentils, beans, soy, etc, variety of fruits and vegetables that contribute negative calories and cause weight loss, etc. Drink plenty of water to boost the metabolism and fat burning rate. Avoid all refined foods, fried stuff, sweets, desserts, canned foods, salted foods and red meat.
Burn out all the fat hanging on your inner thighs and be confident to try any new skinny garment you like.
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