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Losing fat from the inner thighs can be challenging. This is a notoriously tough area to firm. However, a series of exercises that target the muscles of the inner thigh can assist in slimming and toning this area. For best results, perform these exercises three times each week. Burr Leonard, founder of The Bar Method, says it takes about four months for people to see a significant change in their body as they attempt to shed fat and slim the body.
Sumo, or plie squats, tighten the inner and outer thigh as well as the quadriceps. Stand with your feet in parallel position, hip-distance apart. Rotate feet slightly, so your toes are pointed slightly out to the side. Keep your body vertical and begin to bend your knees as you lower down toward the floor.
Be careful not to stick your butt out, and attempt to keep your pelvis still as you move toward the floor. Go as low as your body and exercise level allow. Hold for a moment when you reach your lowest squat position and raise up.
If you have trouble with balance, rest your hands on the top of a high-backed chair. Repeat the squats 10 to 20 times for the best results. Advanced exercisers can perform this routine holding light hand-weights for added resistance.
Pilates Inner Thigh Leg Lift
Classic Pilates inner thigh lifts burn fat from this troublesome area as well as tighten flabby muscles. Lie on an exercise mat on your left side. Make sure your body is in a straight line. Position your left arm along the floor and place your head on top of it. Your left leg should be directly on top of your right leg.
Lift the left leg until it is level to your hip. Hold the left leg in this position. Lift the right leg upward to meet your left leg, and lower back to the floor.
You will feel the muscle of your inner thigh fire as you lift your left leg. Do 20-30 repetitions. Repeat on the other side.
The Bar Method "arabesque" is based on a classic ballet move that slims your glutes, inner thighs and hips when performed regularly. Stand in front of a chair with a high back or a piece of furniture that is hip height. Make sure you are a full arm's distance from the chair or furniture.
Place your feet together in parallel position. Gently rock back onto your heels, keep the ankles together and open the feet into a V-shape. Press the heels together.
Bend both knees slightly. Point your right foot as you lift your right leg and place it on the floor about 15 inches behind you. Lean slightly forward into your piece of furniture.
Begin lifting your right leg upward. Make sure to keep a slight bend in your standing leg. Lift your head and back so they maintain a vertical position; do not collapse your torso over the piece of furniture. Raise your leg as high as possible for 20 repetitions. Repeat with the other leg.
Second-Position Thigh Strengthener
The signature move of core fusion is the second-position thigh strengthener. This New York City Ballet-based workout is credited with elongating the muscles of the inner and outer thighs, as well as getting rid of flab and fat. Stand with your feet slightly wider than your hips. For balance, rest hands on a piece of furniture that is at least hip height.
Turn your toes so they are facing out. Bend your knees and begin to lower down so your hips and knees are on the same level with your thighs parallel to the floor. Keep your pelvis slightly tucked so your buttocks are not sticking out behind you.
If you cannot get your knees and hips on the same level, lower to a point that is comfortable for you and work on getting knees and hips level as your strength level improves. Go for 25 repetitions. Rest for a moment. Repeat for another set of 25 reps.
- Work at your own pace.
- Stay hydrated by drinking water throughout a workout; hydration reduces muscle cramping.