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Burn Inner Thigh FAT – Workout for perfect legs

at home (no equipment required)


Why does it seem like thigh fat is the most stubborn fat to burn?

The thights area is one of the main spots that we women tend to carry access weight and body fat. As a result women often have thicker, bigger thighs than men. Women can even experience cellulite in the outer thigh region as a result of the extra thigh fat.

You may be surprised to find out that there is actually a specific reason why women in particular tend to have extra fat storage in this upper thigh area.

Why do women store extra fat in their inner and outer thighs?

Fat tends to accumulate in the pelvis, buttocks and thighs on women as a reserve for lactation (milk production in the breasts after pregnancy). In order for lactation to occur, it must use energy which comes from a fat storage in the body.  This fat storage in women usually occurs in the pelvis, buttocks and thighs which is used an energy reserve in the female body in order to prepare for the lactation period. (1)

Although there is a specific biological indication for inner thigh and outer thigh fat in women, we can still maintain and tone the inner thigh areas to give a nice figure. Slimmer, thinner thighs can help you more easily fit into pants and other outfits.

Below you’ll find a great, targeted inner thigh and outer thigh at home workout plan that is NOT overly difficult or intense – you can do these exercises without no gym & no equipment.



Wide Stance Squat

When working on getting slimmer inner and outer thighs at home, it’s important to isolate the the glute and upper thigh muscles by doing wide stance squats. The are performed similar to squats but with the legs in a wider stance, right outside the width of the shoulder blades. Bend the knees lowering the hips until the thighs are parallel to the ground. Slowly straighten legs back until you reach standing position.




Lunge & Knee up

To burn inner thigh fat, you must include exercises that target each leg individually. Find a good spot at home for this exercise as it requires some balance. The lunge and knee up combination targets the thigh muscles and the glut. Perform the lung and knee up combination on each leg for the best result.



Standing leg Lifts

Standing Leg lifts are another exercise that target each leg individually and can help with giving a thigh gap. You do not need to go to the gym for this workout. Start by standing with one foot in front of the other, with legs in semi bent position. Slowly lift the leg that is in front, out to the side.




Back Leg Circles

Back leg circles are one of the best workouts to tone for the glut and thighs. You can do this at home, with or without weights, but weights are not necessary. Simply increase the time spent during the exercise to increase difficulty. They can be performed by starting on all fours and extending one leg straight to the back. Slowly circle the legs in either a clockwise or counterclockwise wise direction for the duration of the exercise.



Fire Hydrant

The fire hydrant also works to tone the core, thighs and glut. It can best be performed, while at home, by starting on all fours then lowering down to the elbows. While keeping the leg bent, open one leg out to the side, bring it back in then extend it to the back at a 90 degree angle then back in. Repeat for the duration of the exercise.



Rainbow Kickback

The rainbow kick works the core, thighs and glut. This is a great exercise to give more muscular thighs which will help burn fat deposits and cellulite. This exercise is performed by starting on all fours then lowering down to the elbows. Extended on straight leg out to the side then lift it to the opposite corner in an arch fashion.




Side Plank Hold

The side plank helps build core muscle on the mid and side abdomen. This particular exercise is great for bad knees since you are not on our knees at all or bending the knees. It’s performed by resting on on elbow while facing the side and placing the other arm either on the hip or by the side. Hold this position for the duration of the exercise.




Upper Leg Raises

Upper leg raises is one of the most effective inner thigh workouts to give toned, thinner thighs and even a thigh gap. This is also another inner thight workout that is great for bad knees since you are not on the knees or using the knees at all. The exercise is performed by laying down on one side and slowly lifting the upper leg up and down in a controlled manner.



Camera used for images: Canon Digital SLR [EOS 80D]
Lens used for images: Canon EF 50mm f/1.4 USM 

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Katerina is a blogger and a registered nurse. As a former NFL Cheerleader finalist, she is all too familiar with workout plans. Katerina is also certified in holistic nutrition, weight management and is passionate about travel, petite fashion, purposeful living and natural skin care.

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