The inner thighs are a common problem area for both men and women. This is because the inner thigh muscles are not used frequently in day-to-day activities such as walking and going up or down stairs. Those with pear-shaped bodies will find that their body stores extra weight on their lower body, especially the inner thigh area. According to the book, "Anatomy of Exercise," the proper combination of diet and exercise will slim down inner thighs and tone up the lower body for a leaner, healthier appearance.
- Skill level:
Drink 8 to 10 glasses of water each day; water weight is a common cause of excess weight on the lower body, especially the inner thighs. This is caused when you do not consume enough water daily, your body holds on to hydration because it is preparing for a time when you might not have enough water to drink. Drinking more water tells your body that it's OK to let go of some of this stored water weight. According to the book, "The Women's Health Big Book of Exercises," water weight can account for as much as 5 to 10 extra pounds across your body.
Revise your diet; eating healthily will help your body lose weight, starting with the places where it has the most to lose. In order to lose weight, you must burn more calories than you consume each day. Count the calories which you consume each day for three days; this will give you an average number. Cut this number by 500 to lose weight steadily. According to the Body Fat Guide, one pound of fat consists of 3,500 calories; a decrease of 500 calories per day will result in one pound lost each week.
Add cardiovascular exercise to your daily routine; cardiovascular exercise not only will improve your heart health but it will help you lose weight off of your entire body. Good cardiovascular exercises for the legs include jogging, cycling and the use of a rowing machine.
Do a targeted exercise; a good targeted exercise for the inner thighs is inner thigh raises. To perform inner thigh raises, lie on your side with your legs resting on top of each other. Move your top leg forward, so your bottom leg may move freely. Lift the bottom leg towards the ceiling and hold for one second before slowly lowering it back to the floor. Repeat this 8 to 10 times on each side of the body. Do this exercise three to five days a week. To add intensity to the exercise, consider wearing ankle weights, so your inner thigh must work harder to raise the leg.
Tips and warnings
- Always consult with your physician before beginning any new diet and exercise routine.
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- "The Women's Health Big Book of Exercises: Four Weeks to a Leaner, Sexier, Healthier You"; Adam Campbell; 2009
- "The Men's Health Big Book of Exercises: Four Weeks to a Leaner, Stronger, More Muscular You"; Adam Campbell; 2009
- "Anatomy of Exercise: A Trainer's Inside Guide to Your Workout"; Pat Manocchia; 2009