If you want to get slim and sexy thighs, this article will show you how to lose inner thigh fat without gaining muscle.
Let me be honest with you. You can’t target where to lose fat. Therefore, you need to lower your body fat percentage in order to get slimmer thighs. Aim for 17-19 percent body fat.
You should maintain the same eating habits as someone trying to lose belly fat. However, you can’t just do any leg exercises. Doing the wrong thigh exercises can make your thighs bulky.
I may also note that the tips below can help get rid of cellulite on the thighs. Now, let us look into the diet and workout changes you should make to lose inner thigh fat without gaining muscle.
How to Lose Inner Thigh Fat without Gaining Muscle
1. Make your diet thigh-friendly
Your diet has to be on point if you want to lose inner thigh fat. First, you need to maintain a calorie deficit. Second, get your calories from low-calorie foods that do not trigger cravings.
Limit your intake of processed foods. Packaged foods don’t just increase your total daily caloric intake. They trigger cravings, and as a result, increase the chances of binge eating later in the day.
Vegetables should always make the biggest portion of your meals. And don’t forget to eat protein in every meal since it helps keep hunger at bay. Lastly, add these healthy fats to your diet.
2. Avoid weight training
You have to avoid weights if you want to lose inner thigh fat without gaining muscle. Weighted squats or lunges may make your thighs big. You may even want to avoid cardio machines like the Stairmaster.
Stick to bodyweight leg exercises. These exercises can keep your thighs firm and slim without adding mass. Read on to find out some of the best thigh exercises you can do at home.
3. Drink lots of water
Drinking enough water can make your thighs slimmer today. The thighs tend to retain water and this can make them look thicker than they are.
When you increase water intake, your thighs will release the excess water and then they will shrink back to their normal size.
Water can also help lower your body fat percentage faster since it prevents overeating. I may also note that being properly hydrated will boost your workout performance. Drink at least 2 liters (10 glasses) a day, and a glass before every meal.
4. Take it to the hills
Running on hills will help you burn many calories and tone your thighs. Instead of running for hours on flat ground, run on hills for 15-20 minutes.
If you usually run on the treadmill, set it on incline. However, it’s more rewarding to run outdoors because you get to enjoy fresh air and the scenery.
5. Do wall sits
Isometric leg exercises can help you lose inner thigh fat without gaining muscle. Wall sits mainly target the quadriceps. They also activate the glutes and hamstrings.
To perform this exercise, stand a step away from the wall (facing away from it). Place your back on the wall and then slide down until your thighs are parallel to the floor. Keep your knees bent at 90 degrees. Let your hands hang on the side and then hold this position as long as you can. Rest and then do two more sets.
Remember to use a timer when doing this exercise. And continue to increase your duration as you get stronger.
6. Do bodyweight lunges
Doing lunges without weights can help tone your thigh muscles. This exercise targets the glutes, quadriceps, and hamstrings.
To perform it, stand upright and keep your legs hip-width apart. Place your hands on the hips. Lunge forward with the left leg and then bend both knees. Lower the rear knee until it almost touches the floor. Keep the front knee bent at 90 degrees. Slowly rise as you kick back the left leg to starting position.
Avoid leaning forward when doing lunges. Keep your torso upright all the time. Also, watch the front knee so that it doesn’t extend past the toes as you lunge.
7. Try cycling
Riding a bike will tone your thigh muscles and improve your cardiovascular endurance. Just like running, cycling on hills will activate your leg muscles more.
Alternatively, you can do indoor cycling. Spinning can burn up to 780 calories in an hour. If you don’t want to do it alone, find spinning classes near you.
8. Swim regularly
Swimming is perfect for you if you want to do non-weight bearing exercises. It will give you a full body workout without straining the joints.
Swim 3-4 times a week. But if you run on hills every other day, one or two sessions a week will be enough.
9. Go for short walks
Don’t let an injury or being out of shape stop you from exercising. Walking is actually a great way to strengthen your legs and make your thighs slimmer.
Walk for at least 30 minutes every day. Walking every day will make you fitter and enable you to perform more challenging exercises like wall sits. Walk on hills to burn more calories and build leg muscles.
10. It takes time to see results
You can’t lose inner thigh fat in a week. It takes time to lose fat and for the muscle to grow. You may start to see changes on your thighs in 4 to 6 weeks.
Over the years, I have found that gaining strength motivates people to keep going. So don’t just focus losing thigh fat. Track your strength progress and work on increasing your reps workout after workout.
11. Jumping rope
Jumping rope is one of my favorite exercises. I love this exercise because it offers a full body workout. A 20-minute workout can activate your arms, thighs, and core.
If you never have time to work out, develop a habit of jumping rope for 15 minutes every morning. Don’t feel intimidated if you’ve never jumped rope before, these jump rope tips are all you need to get started.
You can’t have slim thighs without lowering your body fat percentage. So make the necessary diet changes in order to lose fat.
Doing thigh and leg exercises regularly will make a huge difference. The exercises above will make your thighs firmer, which can reduce the appearance of cellulite.
However, do not ignore full body exercises. They burn many calories, increase muscle mass, and boost metabolism.
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