12 Best Exercises to lose inner thigh fat [Very Effective]

exercises to lose inner thigh fat

Did you know that your inner thigh region is one of the most commonly neglected muscle areas? This is because most of our day is spent going in forwards or backward motions, so you seldom develop strong inner thighs. So in this article I will guide you the 12 best exercises to lose your inner thigh fat.

If you’re like most people, you might not be actively targeting your inner thigh muscles when you work out. The quads, butt, and hamstrings often take center stage on leg day, but you should not ignore your inner thighs. They’re crucial for strength, stability, and a long, lean look.

Also read 10 Best Exercises to Burn Leg Fat Fast [Get Toned Legs]

The good news is that you can tone or strengthen this area by doing the right exercises. These exercises can help you target, fine-tune, and burn fat from inner thigh muscles. And in this article, we will tell you what these exercises are. From step-ups, deadlifts, jumping jacks, diamond kicks to leg circles and more, read till the end to learn about all of them.

12 Best Exercises to lose inner thigh fat

1. Crossack Squat exercise

Crossack Squat exercise to lose inner thigh fat

This exercise provides a unique training stimulus for your lower body that will shape your glutes and thighs from every angle. Stand with feet much wider than shoulder-width apart, arms relaxed by your side.

Squat as deep as possible to the left, while turning right toes up, flexing the right foot. Make sure your right leg remains straight and your torso leans slightly forward to maintain balance.

Extend arms straight out from shoulders. Return to the starting position and perform on the opposite side to complete 1 rep. Do 2 to 4 sets of 8 to 12 reps.

There are so many variations to squat. How many have you tried? Which one do you find the most effective? We would love to know in the comments section below!

2. Reverse Lunge

Reverse Lunge Exercise to lose inner thigh fat

This move tends to get your heart pumping, so consider it a leg strengthener and cardio in one.

Start by standing tall with your feet directly beneath hips and arms at sides. Engage core and take a big step back with your right foot. Bend both legs until your back knee taps the floor directly beneath the hip.

Keep your right heel high, while simultaneously bend arms and bring your hands together at chest height. Push through your feet to reverse the movement and return to start. That’s one rep. Perform 10 on each side, then immediately continue on to your next move.

When you’ve completed all of your exercises, rest for 45 seconds. Then, repeat twice more for a total of three rounds.

3. Frog Jumps

Frog Jumps

As the name suggests, frog jumps are all about jumping like a frog. However, don’t get misled by their simplicity. This is an extremely effective exercise that engages your quads, glutes, and hip flexors.

Start by standing straight with your feet shoulder-width apart. Now squat all the way down to the ground and place your hands in front of you. Hold this position for a second or 2.

Now jump up and forward as a frog does. Upon landing, absorb the energy by bending your knees and sitting into your hips.

Also read 3 easy steps to get rid of thigh fat [Fast and Effectively]

4. Side leg lift with band

Side leg lift with band

This move hits your abductors as you lift your leg up, and it also works your inner thigh as you lower your leg down with control.

Wrap a resistance band around your feet. Separate your feet slightly, then place the center of the band over the top of both feet. Now wrap it around the outside under the arch, and circle it up so the handles come through in the center between both your feet.

Holding both handles of the resistance band together, lie on your right side, propped up on your right forearm. Keep your legs straight and stacked on top of each other, and your toes pointed forward.

Lift the top leg, lower, and repeat. Do equal reps on both sides.

5. Deadlift


Deadlifts are a killer workout for your posterior chain, which includes your back, your and the muscles on the back of your thighs. Not only do they firm up the backside of your body, but they use large muscle groups that will help you torch calories during and after your workout.

Stand holding a medium-sized weight or set of dumbbells in front of your thighs, arms at your sides, with your knees slightly bent. Keeping your arms straight and your knees bent, slowly hinge forward at your hips. Lower the weights as far as possible without rounding your back.

Keep the weights close to your legs, almost touching them. Look forward instead of at the ground, which can help you keep your back straight. Squeeze your glutes to slowly pull yourself up, make sure not to use your back or around your spine. Repeat for three sets of 12 reps.

6. Burpees


Burpee is an ultimate fat burning exercise, not just to reduce thigh fat but from your entire body. It also builds strength and increases your body’s flexibility. The calorie-torching burpees engage every muscle in your body and raise your heart rate to the extreme.

To start, stand with your feet shoulder-width apart. Your weight should be on your heels and your arms at your sides. Now drop into a squat, by pushing your hips back and bending your knees.

Place your hands on the floor in front and just inside your feet. Now shift your weight onto them. Keeping your arms extended, jump your feet back to softly land on the balls of your feet in a raised plank position.

Ensure that your body forms a straight line, from your head to heels. Now, jump your feet back so that they land just outside of your hands. Reach your arms overhead and jump. Land and immediately lower back into a squat.

Do it all again. Do 10 or 20 burpees as fast as you can. You will notice that it leaves you huffing and puffing.

7. Leg Circles

Leg Circles

Leg Circles are a common and easy pilates exercise to reduce thigh fat effectively. Raising your leg slowly until it is straight above pointing at the ceiling will help the muscles provide more weight on the thighs.

This burns the fat at a quick and effective pace. Start by lying down on your back, concentrating a bit, and raising one leg. Raise the leg until it is pointing to the ceiling. Then you can start making small circular rotations five times clockwise and five times counter-clockwise.

Each leg should have a repetition of 4 times. You can do 3 sets if you are a beginner.

8. Jumping Jacks

Jumping Jacks

Jumping Jacks is a full-body conditioning exercise that activates various muscle groups. The exercise not only helps you reduce thigh fat but also strengthens your legs, arms, and core.

Moreover, it is one of the best exercises to keep your heart and lungs healthy as it stimulates the heart muscles by raising your heart rate thereby burning calories.

Stand with your feet together and arms at your sides. Jump and split your legs slightly more than shoulder-width apart, while raising your arms above your head. Jump again to return to the starting position.

Perform 3 sets of the exercise with 10-15 repetitions in each set.

9. Diamond Kicks exercise to lose inner thigh fat

Diamond Kicks exercise to lose inner thigh fat

If you want to get rid of that stubborn layer of fat on your thighs then go for this one. This exercise also targets Inner thighs, outer thighs, hamstrings, quads, glutes, and abs.

Lie down on a mat. Keep your hands by your side and palms flat on the floor. Lift your legs up while making sure that your feet are shoulder-width apart. Move your legs apart as far as you can.

Squeeze your inner thighs, flex your knees, and bring your legs to close so that the soles of your feet almost touch each other, forming a diamond shape. Straighten your legs and return to the starting position. Do 3 sets of 15 reps each.

10. Cross Jack exercise to lose inner thigh fat

Cross Jack exercise to lose inner thigh fat

Yes, there is an absolutely sweat-inducing inner thigh move called the Cross Jack. This killer exercise is full-body, calorie-torching, and heart-pumping. Stand straight, feet shoulder-width apart. Hold your arms up at your sides.

Jump in the air. While airborne, cross your legs, right over left. At the same time, cross your arms, right arm over left. Land on the ground, jumping back to the starting position. Repeat, this time leading with your left arm and leg. Repeat 10 times for the best results.

11. Side lying leg Lifts

Side lying leg Lifts

This is a great exercise to lose inner thigh fat. It also targets your hip flexors, and glutes. Lie down on your right side, place your left hand on your waist, fold your right hand, and place your head on it for support.

Make sure your neck, hips, and legs are in the same line. Engage your core or maintain three plain neutral spines. Lift your left leg. Stop when your leg is at a 30-degree angle. Pause for a moment and lower your leg.

Lift it again before it touches your right leg. Do this 10 times before switching sides and repeating the same with your right leg. Sets And Reps – 2 sets of 10 reps.

12. Step-Ups to lose inner thigh fat

Step-Ups to lose inner thigh fat

Step-Ups are simple but great to lose thigh fat and to protect your knees. You can perform this exercise using stairs or some equipment like a step machine, sturdy bench, or chair to step onto. Step on and off the bench with your right and left foot alternatively.

Do 3 sets of 10 repetitions for both legs. For best results, practice step-ups 3 to 5 times a week. Try to mix Step-up exercises with other ones to surprise your muscles and keep them in good shape.

Have inner thighs been a troublesome area for you during workouts? Did you ever do specific exercises to get rid of fat in that region? Let us know in the comments section below!

Hope you enjoyed reading this article!

Fenil Kalal is a talented web content writer that specialises in health and fitness, fishing, travel, cryptography, and gardening. His skills and expertise in the field are the result of years of research and study. His passion in science, along with a bachelor's degree in information technology, gives him an edge and adds value to his work. Because he is fascinated by science and technology, writing high-quality content has become a virtue for him.

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