How to Get Rid of Inner Thigh Fat

It's safe to say that it has finally become common knowledge that there is no such thing as spot reduction. But that's not a bad thing at all. By taking the right approach to ridding yourself of inner-thigh fat, the worst that can happen is that you will get toned legs while losing a few pounds. The key is to focus on cleaning up your diet and working the entire body, but putting more emphasis on the legs.

Things You'll Need

• BOSU Towel Swiss ball

Instructions

Move It and Lose It

1. Cut out the junk food. Eliminate processed foods, deep-fried foods, refined foods and foods that are high in saturated fat. This includes burgers, fries, ice cream, candy, cupcakes and pastries. Also eliminate high-calorie beverages like soda, lattes and alcohol.

2. Drink more water. Water helps flush the body of impurities, and it also helps to increase metabolism. It will also keep you full longer and keep you hydrated. This is especially important for working out.

3. Eat more often. Eat small, balanced meals every 2 to 3 hours from the time you get up until the time you go to bed. This will give you plenty of energy, and it will also increase your metabolism.

4. 

   Do sliders. Now it's time to focus on the actual exercise.These are exercises performed on a floor that is conducive to sliding. This can be linoleum, hardwood or some kind of surface on which a towel can easily slide. Place a towel on the floor and stand on it with the right foot. Slide it to the right while squatting down with the left leg. Now slide the towel back toward your body, putting an emphasis on resistance. At this point, you should be feeling the inside thigh muscles doing the work. Do 15 to 20 reps on each side.

5. 

   Squeeze it out. This exercise is performed with a Swiss ball. Stand over the top of the ball in a straddling position, in the center of the ball. Squeeze your legs into it and hold for a few seconds, then release. Do 10 to 15 reps, and eventually work your way up to 25 or more.

6. 

   Take it outside. Find a nearby hill that is about 1/10 mile long. It can be on the road, or it can be in a field. Just make sure the surface is smooth. Start at the bottom of the hill and run to the top. Turn around and come back down. Now turn sideways and run up the hill by side-stepping your way up. Come back down, turn the opposite way and side-step back up. Come back down, turn around and run up the hill backward. Then repeat the entire sequence: forward, left side, right side, backward.

7. 

   Do leg sweeps. This is going to require a Bosu. Place the right foot on the Bosu and step the other foot out wide to the left. Do a squat, then lift your left leg and sweep it across the front of your body. Sweep it back, plant your foot on the ground, go into another squat and repeat the entire motion. Do a series of reps on this side, then change sides.

Tips & Warnings

• When doing the ball squeeze, make sure to keep your knees slightly bent to reduce the tension on them. When doing the hill climber exercise, make sure to do a warmup first. A 5- to 10-minute jog will work fine. To make the leg sweep more challenging and to get more of an effect, wear ankle weights.

Resources

• Read this Article in Spanish
• Benefits of water