How do I get rid of stubborn inner thigh fat?
I have pretty big thighs and feel really self-conscious about them. They rub together when I walk which is really uncomfortable and makes it hard to wear dresses or skirts. What can I do that will actually make my thighs skinnier?
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For a complete guide to this topic, read the wikiHow article How to Lose Inner Thigh Fat: Diet, Exercise & More.
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In order to lose weight anywhere on your body, you've got to burn the calories. It's got to be whole-body, there's no such thing as spot reduction. Spot reduction is a myth. You don't get to choose where the fat comes from—the body gets to decide and genetics get to decide. So you have to lose overall weight everywhere in order to slim down your thighs.
The best exercises to do would be walking and hiking. Walking is low impact, so you can literally do it every single day. Instead of walking only on flat ground, walk on inclines or walk on variable terrain. The body loves variability. It does not like walking on pavement where humankind has dictated the flatness level of the ground and there's no change. The human body was meant to adapt and be variable. So hiking uphill and walking are great.
The other thing is going to be your compound movements. So the two big ones are squats and deadlifts. There are single leg deadlifts, single leg squats; there are lateral squats, there are skater squats. There are all sorts of different variations. You can use a dumbbell, you can use a kettlebell, or you can use a slider. Do bilateral exercises (with both legs), but also do single leg work.
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The best exercises to do would be walking and hiking. Walking is low impact, so you can literally do it every single day. Instead of walking only on flat ground, walk on inclines or walk on variable terrain. The body loves variability. It does not like walking on pavement where humankind has dictated the flatness level of the ground and there's no change. The human body was meant to adapt and be variable. So hiking uphill and walking are great.
The other thing is going to be your compound movements. So the two big ones are squats and deadlifts. There are single leg deadlifts, single leg squats; there are lateral squats, there are skater squats. There are all sorts of different variations. You can use a dumbbell, you can use a kettlebell, or you can use a slider. Do bilateral exercises (with both legs), but also do single leg work.
You can’t spot-reduce fat, but you can build and tone your inner thighs with exercises like sumo squats, lateral lunges, and resistance band work. Pair that with full-body workouts and a clean diet to see real results over time.
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What are the full-body workouts I can try that will burn the most calories at once?
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If your goal is to burn the most calories in one session, go for compound, full-body movements that use multiple muscle groups and keep your heart rate up.
Here are some options:
* Burpees – a combo of cardio and strength
* Squat to press with dumbbells – works lower and upper body together
* Mountain climbers – great for core and cardio
* Kettlebell swings – excellent for glutes, hamstrings, and endurance
* Jumping lunges or jump squats – boosts power and burns calories fast
* HIIT circuits (e.g., 40 sec on, 20 sec rest) – mix 3–5 of these exercises for 20 minutes
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Here are some options:
* Burpees – a combo of cardio and strength
* Squat to press with dumbbells – works lower and upper body together
* Mountain climbers – great for core and cardio
* Kettlebell swings – excellent for glutes, hamstrings, and endurance
* Jumping lunges or jump squats – boosts power and burns calories fast
* HIIT circuits (e.g., 40 sec on, 20 sec rest) – mix 3–5 of these exercises for 20 minutes
Fellow big thigh girl here! I have some tips to help with the chafing—try wearing bike shorts underneath your shorts. You can also use anti-chafing products. I like to use Body Glide, which is an anti-chafing balm.
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Different people hold weight on different places on their body! It's mostly up to genetics. You can't really target specific parts of your body for fat loss, so your best bet is losing weight overall and hoping it comes off your thighs. If your thighs rubbing together when you walk is uncomfortable, try anti-chafing shapewear.
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In addition to exercising to lose weight and slim down your thighs, you can try adjusting your diet. The key is to keep track of your calories so you can achieve a calorie deficit. This happens when you consume fewer calories than you burn. This is the most reliable way to lose weight. I didn't like the idea of giving up my favorite foods, so some strategies that helped me achieve a calorie deficit were eating smaller portions and swapping out sugary drinks for water and tea.
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