Yoga stretches strengthen the inner-thigh muscles.
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In order to burn away fat that has settled on the inner thighs, you'll need to create a calorie deficit, either by reducing the amount of calories you consume in your diet, by exercising to burn more calories or a combination of the two. Choose cardio exercises that work the lower body, like running, swimming, dancing or cycling. In addition to regular cardiovascular exercise, incorporate conditioning exercises that specifically target the inner-thigh muscles -- also called the adductors.1.
Burn more calories than you consume. It's important to remember that when you're trying to lose weight, it's impossible to spot reduce in one particular area. As you exercise more and eat healthier, your body will lose weight, but it can be hard to predict where the weight will come off. To burn fat on the inside of the thighs, you'll need to incorporate regular cardiovascular exercise into your weekly routine and focus on cardio exercises that rhythmically move your legs, like running or cycling. Once you've shaved fat away from your inner thighs with cardio exercise, conditioning exercises like ballet barre exercises, yoga and Pilates will tone the newly exposed inner-thigh muscles.2.
Practice ballet barre exercises to tone up the inner thighs. Ballet dancers perform exercises at the barre to strengthen their inner thighs, but you can use the back of a sturdy chair to perform these exercises instead. One example of a ballet barre exercise that targets the inner thighs is a wide-legged plie. To perform this exercise, stand with your feet slightly wider than hip-width apart and turn your toes out to 45 degrees. Hold onto the back of a chair for support, as you bend your knees and lower your buttocks toward the floor as low as you can. Press your feet into the floor and straighten your legs, performing up to three sets of 15 repetitions each.3.
Perform yoga poses that specifically target the inner thighs. The warrior yoga pose will have you sweating and your inner thighs quivering, especially if you hold the pose for more than a few seconds. To perform this pose, stand up tall at the top of your yoga mat. Step back 3 to 4 feet with your left foot and turn your left toes out 45 degrees. Bend your right knee and square your hips over your right thigh. Sink your hips toward the floor and extend your arms toward the sky, palms facing one another. Hold warrior pose for 30 seconds to one minute on both sides.4.
Tone your inner thighs with Pilates. Pliates moves are performed with precision and a great attention to the details of anatomy, which makes them effective at helping you to develop shapely inner thighs. To perform an inner-thigh Pilates exercise, lie on your side on a yoga mat and rest the side of your head on your bent arm. Extend both legs straight and allow your bottom leg to slide a few inches in front of the top leg. Keeping the bottom leg completely straight, try to lift the bottom leg off the floor as high as you can. Lower the bottom leg to the floor and perform up to three sets of 15 repetitions. When you are finished, turn to your other side and repeat the exercise on the opposite leg.
- Yoga mat
- Fill your plate with healthy foods to help you lose more weight. Focus on consuming a variety of fruits and vegetables, lean protein, whole grains and low-fat dairy.
- Stay safe and aim to only lose one to two pounds per week.