... How many women in the world sigh every day in front of the mirror, repeating these words in different languages like a mantra!
It would seem that it’s so difficult: go on a diet, go to the gym and you will be happy. But no!
The hips are a very difficult area, and women know this very well. It often happens that a woman has a graceful figure on top and heavy, large, thick hips. At the same time, when she goes on a diet or torments herself in the gym, she again loses weight “on top” - and the fat on her hips, as if under a spell, will remain with her.
But why?
Why fat is deposited on the thighs
There is no need to guess where fat comes from - fat comes into the body with food. High calorie content and a sedentary lifestyle - and you're welcome. That's not news. The news is that different parts of our body react to this fat differently and metabolize it differently
. And the most inconvenient way for us to react to the fat entering the body is precisely women’s hips, buttocks and knees (who among us hasn’t been worried when we see ridges on their inner side?).
At the same time, scientists have discovered an interesting pattern. There are so-called alpha and beta receptors in the body. Alpha receptors cause fat to accumulate and are in no hurry to lose it even during intense physical activity. Now attention! In these zones, there are six alpha receptors for one beta receptor. And in the upper body it’s the opposite.
Expert opinion:
“What does this lead to? Moreover, if you gain seven kilograms of excess weight, then six of them will be on the lower part of the body: thighs, butt, knees, sometimes the stomach (fat is deposited on the stomach and hips for everyone, but losing weight in the hips is more often the dream of women, and losing belly fat is the desire of men). And only one kilogram will be deposited in the upper body. If you lose the same seven kilograms, then six will go from above, and one from below. This is why it is so easy to get fat deposits on the thighs, but it is almost impossible to lose it - especially from the inner thighs.
This is especially true for women with pronounced feminine body types – pear and hourglass body types.
Elena Vlasova, beauty expert, specialist in aesthetic body correction.
So, is there no solution? Of course have. The 21st century works wonders, including for those who want to reduce their hip size.
How to remove the inside of the thighs: exercises
To remove and tighten the inner surface of the thighs, you need to perform exercises aimed specifically at this area. In addition, do not forget about cardio exercises, which will promote uniform burning of fat deposits and speed up metabolism.
The main exercises for losing weight on the inside of thighs are as follows:
- Squats . You can use different options: classic squats, squats with legs wide apart, with narrow legs, on each leg in turn, half squats, and so on.
- Bike . An exercise familiar to everyone, which is also useful in combating this problem. Lie on your back, raise your legs and bend them at the knees, perform movements that imitate riding a bicycle. This will also help strengthen your abs.
- Scissors . Lie on your side with your legs fully extended to feel the tension in them. Raise your top leg first, then your bottom leg on the other side. The final position is lying on your back. Raise your legs slightly off the floor, then cross them.
- Lunges . Stand straight with your feet shoulder-width apart. Bend your right leg at the knee and sharply move it back so that it reaches your buttock. The same is repeated for the other side.
- Ball clamp. A wonderful exercise for strengthening and losing weight on the inside of the thighs. Just place a rubber ball between your legs and squeeze it as hard as possible.
- Starting position – sitting on your leg, legs extended in front of you. Try to reach your toes with your fingers without bending your legs.
- Squat down , placing your palms on a hard surface. Rise up so that your hands do not leave the floor. This exercise is great for working the inner and back of your thighs.
also do effective exercises for losing weight on the inside of your thighs with a rubber band . They are as follows:
- Connect the ends of the elastic band, put the tourniquet on your legs at knee level. Stand on your toes, place your feet shoulder-width apart and stretch the ring a little. Squat down a little without changing your position and take steps forward, while pulling the band. Do the exercise for 2-3 minutes.
- Starting position: lying on your stomach. Place your hands under your chin. Alternately bring your legs forward, while tightening the elastic band. To properly work out your muscles, try to keep your legs on top for as long as possible.
- Place the band at knee level, place your feet shoulder-width apart, and pull the band tight. Perform half squats without arching your back.
How to remove fat thighs: nutrition
The first thing, of course, is to talk about changing your lifestyle, no matter how boring it may sound. Not a diet, but a new eating behavior. Not two half-days in the gym, but regular physical activity, especially those that load the hips: walking, dancing, cycling, horse riding, special exercises.
There are not many rules for healthy eating, and they are worth thinking about.
- First and foremost: you need to burn more calories than you consume.
- Second: the basis of the diet should be protein foods, carbohydrates should be given an honorable, but not the first place.
- Third: eat often (about 6 times a day), but little by little, without stretching the stomach.
- Fourth: do not overuse. It’s not just about cakes and beer; you don’t need to abuse anything at all: neither bread, nor pasta, nor fried meat.
These four simple principles will help stop the flow of fat that is constantly replenished on the thighs.
Exercises for losing weight in the inner thighs
If you do all these inner thigh fat loss exercises three times a week, you will definitely see results. Just remember this every time you feel like your muscles are burning!
5 Best Inner Thigh Exercises
Exercises for the inner thigh - video | Let's put away the breeches!
Pilates: Leg Raises for Inner Thighs
Pilates is a serious core workout, and the inner thighs are key to stabilizing the muscles in many exercises. In fact, you may feel your inner thighs working even harder than your abs. This simple exercise is easy to do and is one of the best for those who want to slim their legs.
How to do it:
Lie on your side, straighten your lower leg and place your upper leg so that your foot or knee is on the floor. Lean on your forearm, or support your head with your hand.
Inhale, and as you exhale, lift your lower leg without bending it, tightening your core muscles. Inhale as you lower your leg.
Do 10-15 repetitions, then switch sides.
Frog Squat
This seemingly funny movement is actually a calorie burner, so get ready to get your heart rate up and every muscle in your body working at once!
How to do it:
Stand straight with your feet slightly wider than shoulder-width apart. Tightening your stomach, bend your knees and push your buttocks back, while spreading your knees, and try to reach the floor with your hands.
Bend over as much as possible, but remember to keep your upper body up.
In a quick movement, straighten your legs and hips, push off with your legs and jump, legs together as you jump, arms above your head.
Before landing, spread your legs and return to the squat position.
Repeat 10-15 times, then take a break and catch your breath - you deserve it!
Lunge to the side
Lunges are great thigh exercises on their own, but side lunges specifically target the inner thigh muscles.
How to do it:
Feet together. You can grab a pair of dumbbells if you want to make the exercise more challenging. Extend your right leg far and bend your knee. Try to keep your left leg as straight as possible, do not tilt your upper body, and keep your right knee bent so that your knee does not extend past your toes.
With emphasis on your right foot, return to the starting position. Repeat the movement on your left leg to complete the repetition. Do 10 repetitions for each leg.
Plie squat
When people ask how women can get rid of thigh fat, it's worth taking a closer look at the ladies with the most enviable legs. For example, to ballerinas. The plie squat is what makes dancers' legs look long and slender. This exercise will easily fit into your regular fitness routine.
How to do it:
Spread your legs wide, toes turned out to the sides at a 45-degree angle, and chest out. You can also use dumbbells like the model in the photo to make the workout more challenging.
Bend your knees and tighten your glutes, core, and inner thighs. Keep your hips behind your little toes as you squat, and your hips will be at a 90-degree angle to the floor.
Focusing on your heels, straighten your legs to complete the rep. Do 10-15 repetitions.
Fitball compression
Fitball is one of the integral parts of equipment for training. It can work wonders in shaping the shape of your inner thighs. We can say that this is the answer to the question “How to remove fat from the inner thigh.”
How to do it:
Lie on your back. Bend your knees, feet on the floor. Hold a well-inflated exercise ball between your knees.
Arms at your sides, core tense. Now squeeze your knees, thinking that you are trying to flatten the exercise ball. It's a small movement, but it's your goal.
Squeeze as hard as you can, then relax while still squeezing the ball. Repeat 20-25 times to complete the set.
Bridge
The bridge is a yoga pose that has a lot of benefits on how to lose fat from your inner thighs.
How to do it:
Lie on your back, knees bent, feet on the floor, arms at your sides. Inhale, and as you exhale, lift your hips toward the ceiling, lifting them off the floor and trying to make a straight line from your shoulders to your knees. Keep your thighs parallel to each other, squeezing your inner thighs. Don't let your knees spread out to the sides.
Hold the position for 30 seconds to a minute, just remember to breathe. Relax and repeat 2-3 times.
Most Important: Do Cardio
One of the keys to losing inner thigh fat is to burn calories faster with cardio, which will get you working up a sweat and get your heart rate up. Cardio exercise burns tons of calories and also helps the body process stored fat, revealing lean and toned muscles. Even better, there is no longer a need to spend the whole day in the gym. Opt for exercises that burn more calories, such as running, jumping rope, climbing stairs or cycling, so you never have to worry about how to lose fat between your legs again.
Try combining them with intense interval training, where you work up a sweat for a minute and then recover for another minute. The total is 20-30 minutes three times a week. After this, you will be able to smile at the reflection of your own slender and toned legs in the mirror.
How to get rid of thigh fat: exercise
Unfortunately, almost no physical activity common in our daily lives involves the inner thighs. In order to load it (and find out that there are muscles there too and that they can work), you need special exercises that allow you to burn excess fat in this area. It’s not difficult to find them, the main thing is to do them regularly.
However, you should remember that you won’t be able to lose excess fat quickly in this area.
. Be patient.
Tips on how to remove fat from the inner thighs
- Beautiful and toned legs are the dream of every girl. In an effort to improve their appearance, women do not leave the gym. It is worth remembering that to achieve maximum results, use physical activity in combination with a healthy diet and proper daily routine.
- Eat less flour, salty and sweet foods; include more greens, vegetables and fruits in your diet.
- Move more! To remove fat from the inner thigh, use our tips and a set of exercises for weight loss. The exercises were developed by a professional trainer and are aimed at losing weight in the inner thigh. Do the workout regularly and the results will not keep you waiting!
How to remove 2 cm of fat in 10 minutes without surgery
In the vast majority of cases, normalizing nutrition and increasing physical activity are not enough; these measures are necessary, but not sufficient. Fat burning, as mentioned above, does not start from the thighs - that’s how the body works. Therefore, if you want to lose weight in this particular area, you should resort to medical advances.
There are many ways to remove excess fat: mesotherapy for weight loss and the famous laser nanoliposuction with Fotona XP2, cryoliposuction and ozone therapy, vacuum correction and Aptos Body thread thigh lift.
