Some body fat is essential for sustaining life and protecting your organs. Excess fat can form on the body if you take in more calories than your body can use or burn off. Where your body stores this fat is determined in large part by genetics. Women tend to store extra fat in their hips, lower belly, and inner thighs. Men can also have inner thigh fat, although they tend to store fat in their abdomen area.
You can do the following routine two or three times a week to help tone your inner thigh muscles. Toned muscles can help reduce the appearance of fat.
When you do the routine, work through the entire thing, and then repeat it two or three more times.
If you’re short on time, consider doing the curtsy lunge or the pile squat while brushing your teeth. You could also do lunges without dumbbells.
1. Curtsy lunge
Reps: 10–15 on each leg
Equipment needed: none
Begin standing with your feet in a wide stance.
Keeping your chest upright and shoulders down, cross your left leg behind the right and squat down into a curtsy position.
From the lowered position, push your body back upright, bringing your left leg back to the starting position.
Next, repeat with the right leg.
Alternate legs for 15–30 seconds, or perform 10–15 repetitions on each leg.
For an extra challenge, you can hold dumbbells in each hand as you do this exercise. Dumbbells can increase the resistance.
2. Lunges with dumbbell
Reps: 30 seconds per leg
Equipment needed: 5- or 8-pound dumbbell (optional)
Stand with feet hip-width apart and hold a dumbbell in each hand. The weights should be steady at your sides. If you’re a beginner, you can also do this with no dumbbells.
Step forward with your left leg and lunge forward. Don’t let your knee go beyond your toes. You want to keep your leg perpendicular. Your right knee should be about an inch off the ground.
Keep holding dumbbells steady and straight in each hand, or perform a bicep curl while you lunge for an additional challenge. Your torso should remain upright the entire time.
Keeping your weight mainly in your heels, push your left leg back to the starting position.
Repeat this movement with the left leg for 30 seconds. Then, switch legs and lunge with the right.