20-Min Inner Thigh Workout to Lose the Leg Fat

Are you struggling to lose leg fat, specifically the inner thighs?

So are most women, and it’s not by chance. 

I know in the past I have discussed the best butt workouts and leg exercises you can do to strengthen and tone your lower half.

Every since I came across the butt exercises based on an American Council on Exercise study, I just can’t get enough of those butt workouts. Simple, but effective exercises.

If you haven’t, you can check out the post here on best butt exercises. 

But today I want to specifically talk about the inner thighs and what leg exercises you can do to work them more effectively. 

Before we jump into the workout, let’s first understand how our leg muscles work and a bit of anatomy, so we can better target them. 

Anatomy of the inner leg muscles

Hip adductors refers to a group of five muscles that make up the bulk of the inner thigh muscle mass. Their primary function of this group is to bring the legs to the middle or adduct your hips, no surprise there.

Here are five hip adductors muscles and their functions: 

  • Adductor brevis- Function: Hip adduction, hip flexion
  • Adductor longus – Function:Hip adduction, hip flexion
  • Adductor Magnus (anterior and posterior head)-Function: Hip adduction, hip extension, hip external rotation, hip internal rotation
  • Pectinues- Function: Hip adduction, hip flexion
  • Gracilis muscle- Function: This muscle help with hip adduction, hip flexion hip internal rotation when knee is flexed.

If you want to feel them working, squeeze a pillow between your knees. This simple exercise can help you feel this particular muscle group firing up and working. 

This particular muscle group is extremely important for the movement of the legs, especially when standing, walking, and doing stabilizing exercises. 

It’s no wonder considering the hip adductor muscles make up about 22.5% of the total body mass of the lower extremity. 

And it turns out, the adductors muscles don’t just adduct the legs, their research concludes that these five inner thigh leg muscles also work synergistically with the abductors (outter-thigh muscles) to provide side by side stabilization for the pelvis. 

As a whole, a strong inner thigh is a healthier inner thigh, not just for attractiveness and aesthetics of it, but for overall hip stability and injury prevention.

Also, the stronger your inner thighs are, the better they can support and maximize the effectiveness of your butt workouts, as almost a quarter of your lower body stability comes from this leg muscle group. 

To get you started on getting slimmer thinner thighs and losing leg fat, we have here a 20-minute inner thigh workout with only 4 leg exercises you can do right in your living. 

They help not only lose your thigh fat, but also strengthen and tone those inner leg muscles, the adductors. 

To see how to perform the workout, scroll down after the image for exercise instructions. 

How to do this workout: Do the four thigh tightening moves one after another with no rest in between.

After completing all four exercises, rest for one minute, then repeat the circuit for 3 more times to complete 4 sets.

Please feel free to adjust the number of sets according to your fitness level.

One way to identify the appropriate time to stop is to watch your form. If it starts to be difficult to maintain good form, it’s a sure sign you need to stop.

Pushing yourself when your body cannot perform will only increase your chance of getting injured. 

1. Glute Bridge Knee Squeeze

  1. Lie face up on the floor or yoga mat with your arms to the sides. Keep your knees bent at 90 degrees, and feet flat and firm on the ground. Place a folded towel or a yoga block between your knees.
  2. Clinch your glutes, engage your abs, and lift hips off the ground until knees, hips and shoulders are in a straight line. Squeeze the pad between your knees at the top.
  3. Pause 2-3 seconds, then lower hips back down to the starting position and repeat for the prescribed number of repetitions. 

2. Side Lunges

  1. Grab a pair of 10-12 pound dumbbells and stand with your feet together and arms hanging down at your side.
  2. Keep your right leg straight and your toes facing forward. Lunge to your left and lower your hips down until your left thigh is parallel to the floor.
  3. Bend at the hips and lower the dumbbells so they’re on either side of your left knee.

3. Side Plank – Toe Touch

  1. Get down on your elbow and into a side plank position with arms directly under your shoulder. 
  2. Slowly kick your bottom leg forward as far as you can. Tap your bottom foot toes with the tip of your hand then return to the starting position. Repeat for for the prescribed number of repetitions.

4. Ball V-Pass

  1. Lie face up on the floor or yoga mat. Hold a Swiss ball over your head with both hands. Keep your feet together and legs fully extended. In one motion, brace your core and lift your arms and legs off the floor. 
  2. Hand the ball over to your feet by putting the ball between your feet. Squeeze the ball, keep your core engaged, and slowly bring it down to the floor. Repeat the move by bracing your core, lift your arms and legs off the floor and this time, pass the ball from your feet to your hands. 
  3. Do 10 to 12 repetitions. Round trip count as one rep.

I know I usually talk about leg exercises and butt workouts that work the whole lower body, but the inner thighs are an important muscle group of their own. 

They certainly deserve a little bit more attention and worthy of its own training time to develop strength, so your lower body becomes less prone to injuries.

Do you train your inner thighs?

What’s your favorite inner thigh exercise? What are your go-to exercises to lose those flapping thigh fat? Leave a comment below to let us know.

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