Jiggly inner thigh fat can make you feel self-conscious while sporting shorts or a skirt. In your quest to lose inner thigh fat quickly, it's easy to take the wrong approach. Dumbbell exercises are effective for toning the muscles of your inner thighs, but they won't help you lose fat. To lose inner thigh fat quickly, you need to engage in cardiovascular exercise that helps you lose weight all over. This, combined with thigh-toning dumbbell exercises and a reduced-calorie diet, can help you get the slender, toned inner thighs you desire.
Spot Reduction: It's a Myth
Scientific research has revealed that exercises targeting specific areas of the body, such as the inner thighs, cannot help you lose fat in that specific area, reveals the American Council on Exercise. Although dumbbell exercises that target the inner thighs can help you tone the muscles, they won't do anything to make the fat budge. What researchers have found is that heart-pumping cardiovascular exercise resulting in overall fat loss is the best approach to losing weight, because, inevitably, you'll also lose weight in the inner thigh area.
Lose Inner Thigh Fat
To lose inner thigh fat as quickly as possible, include cardio exercise in your plan. Engaging in exercise that helps you burn 250 to 500 calories per hour will help you lose 1/2 to 1 pound per week if you commit to working out for one hour daily. Aerobic activities such as walking and gardening will help you burn approximately 250 calories per hour, while more vigorous activities such as biking, swimming and jogging will burn around 500 calories hourly.
Interval training can help you lose fat more quickly, including on your thighs. Add faster-paced intervals of movement to your regular aerobics routine by alternating between them and regular-paced movement. For instance, if you usually walk, you can walk at your usual pace for two to four minutes, and then jog for 30 to 60 seconds. Continue to alternate between intervals throughout the length of your workout.
Inner Thigh Dumbbell Exercises
Dumbbell exercises can effectively help you tone your inner thigh muscles. Likewise, doing strength-training exercises two to three times per week, for 20 minutes per session, will help you build muscle mass. As you build muscle mass, your body will naturally burn more calories. Inner thigh exercises to include are glute activation lunges, side-step lunges and inner thigh leg lifts performed while resting a dumbbell against your inner thighs.
A calorie-reduced diet can help you lose weight more quickly as you work toward your goal of slimmer inner thighs. As you burn 250 to 500 calories daily with aerobic exercise, you can also cut the same amount from your daily calorie intake to double your weekly weight loss. Since you need to burn or eliminate 3,500 calories for each pound, combining exercise with a calorie-reduced diet can help you lose 1 to 2 pounds per week. Keep in mind that women should consume at least 1,200 calories per day and men should get at least 1,400 calories daily.
- American Council on Exercise: Why is the Concept of Spot-Reduction Considered a Myth?
- Centers for Disease Control and Prevention: Physical Activity
- University of Maryland Medical Center: Common-Sense Strategies to Long-Term Weight Loss
- Georgia State University: Physical Activity
- American Council on Exercise: Thigh Exercises
- MayoClinic.com: Rev Up Your Workout with Interval Training
- MayoClinic.com: Strength Training -- Get Stronger, Leaner, Healthier
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