Friday, January 15, 2021

3 Exercises to Get Rid of Thigh Fat from Home


For many of us, the colder winter months will soon be nothing more than a thing of the past (for six months or so anyways), and warmer, brighter weather will instead be taking its place. Yes, spring and summer are fast approaching, which means that the amount of clothing we can get away with wearing will be less and less.

Now, in theory that’s a good thing, but if you’re like most women, then seemingly no matter how hard you work in the gym, and no matter how healthily you seem to eat, there’s always those stubborn areas of body fat on your body, that just don’t seem to want to go.

Take the inner thighs for instance. Women often store fat here, which can result in the decidedly unpleasant condition known as ‘cellulite’, which makes a great deal of us very uncomfortable and self conscious about our legs indeed, meaning that the last thing we want is to be displaying our legs in the warm sunshine.

If this applies to you, then fear not, because there are several exercises you can perform, designed to melt away that stubborn inner thigh fat for good. Here are just three of the most effective.

Bodyweight squats:

  1. Bodyweight squats are ideal for targeting the thighs, and best of all, they can be performed quickly and easily, almost anywhere. Here’s what to do:
  2. Begin by standing up straight, with your feet around 2 inches wider than shoulder width apart.
  3. Next, cross your arms over one another, so that your left hand touches your right shoulder, and your right hand touches your left shoulder.
  4. You’ll next need to lean forward ever so slightly, before squatting down as low as you possibly can, ensuring you keep your head up straight, looking dead ahead at all times.
  5. Squat as low as you possibly can, and imagine you’re trying to touch the heels of your feet with your butt.
  6. Slowly return to the starting position, and repeat this process for a further 3 sets of 8 – 12 reps.

Exercise ball leg lifts:

  1. To complete this exercise, you’ll need a large exercise ball, which can easily be purchased at your nearest sporting goods store, or even via the internet, for a very affordable price indeed. Here’s what to do:
  2. Lay down on your side on the ground, with your arms gently and loosely crossed over your body.
  3. Take the exercise ball, and carefully grip it between your feet, and focus on lifting the ball into the air using only the power generated from your butt and your hips. Once the ball is raised as high as you can go, return to the starting position, and repeat this for a further 3 sets of 15 – 20 reps.

Towel runs:

  1. These are pretty unique exercises and will require a decent open space and a slick surface such as a vinyl or wooden floor. The only equipment you’ll need however, are two small towels, with kitchen tea towels being absolutely ideal. Here’s what to do.
  2. Start by taking two of your small towels, and folding them into square shapes, before placing them onto the ground of a slick surface, and then standing on them with the balls of your feet.
  3. Next, you’ll need to lean forward and place both of your hands flat on the ground in front of you, before driving your left leg backwards. As soon as your left leg is almost fully extended, quickly bring it back so that it’s in front of you, and now drive your right leg behind you in exactly the same fashion as you just did with the left leg.
  4. Alternate between each leg as quickly as possible, and try to perform 10 reps for each leg.
  5. Repeat this process for a further 3 sets of 20 reps (10 per leg). Your thighs should be on fire by the time you’ve completed your third set (not literally of course).


  1. Becky Barker

    I need more of a thigh gap so I am exercising on my inner thighs., I have been doinbg squats and exercises like lunges for many months now but they don’t seem to give me the results I am looking for, I would rather like to isolate and remove the fat from my inner thighs. The only problem is it seems that spot reduction does not work, So the exercises are good for toning and shaping the legs but to get rid of the fat I know I need to go on an overall wieght loss plan.

  2. Diane

    Hate my inner thighs so much. I cannot wear any stretch pants because I look hideous. I will however try this exercises. Short of surgery I work my lower body with weights. In four years very little changes. This is new and sometimes the body responsored to a new excerise.

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  4. Jessica35

    I just bought an exercise ball to start doing the leg lifts. I plan on starting in 2-3 days and am currently working on my weekly workout plan. I can’t start anything without a proper plan written down on paper. This is going to be fun and maybe I can make my sister join me when she sees my new, lovely thighs!

  5. becky

    My boyfriend says he likes my inner thighs because they aren’t skinny. I can’t stand them and want to do something about it. I’m going to start working on them harder than ever now that I have read this and seen that there are ways to target my inner thighs easier and more effectively.

  6. Liz

    I’ve found that the best way to lose inner thigh fat to eat right. I’ve tried cardio and various exercises for legs, and nothing really worked until I cut sugar and carbs out of my diet.

  7. Gracia

    I follow your blog regularly and when I read this article, I decided to take this challenge of thighs. I do squats and ball leg lift but heard of towels run first time. So I tried that and after doing 4 reps [as I am enthusiast at first :P] I can walk properly for another 2 days but after doing it for 4 weeks now I can make the difference.

  8. Maggie

    Nice little leg set! If you really want to target the inner thighs on the squats, take a wide stance and turn your toes outward for goblet squats. If the towel runs don’t quench your cardio craving, turn the goblet squats into plyo-goblet squats by exploding up and jumping with a tuck jump at the end of each squat.

  9. Tabatha

    I know personally I am looking for the gap between my thighs as I feel its attractive. Exercise ball lifts are definitely good for inner thighs.

  10. tami rood

    Finally! A post that I can understand that will help me with my inner thighs! The towel runs sound tough, but I have the space, the towels and the inner thighs to do the job! I’ll give them a try!

  11. Hannah Cairns

    I can’t believe how hard towel runs can be. I figured it would be an easy exercise but wow was I wrong!

  12. Brooke

    OMG! I just finished all of them and I am dead tired. I will do it again tomorrow. I am pretty sure this is effective and I can’t wait to see the results soon.

  13. Ann

    I tried all three of these exercises, and they are exhausting, but in a good way, like I can feel the burn in my legs. I have done leg lifts before but never with an exercise ball, and I really like this variation on the exercise. I’m going to do these every morning before I go on my walk. Another nice thing about the spring weather is that it’s much easier to get motivated to get outside and walk–it can be challenging in the cold!

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