The cold weather is the perfect time to work on your summer body. Getting in the gym to work on those backs, abs, arms and legs are really important to transforming your physique. The inner thigh area, in particular, can be a tricky spot to target. However, with the right strategies and dedication, you can lose thigh fat and build lean, strong muscles.

The inner thigh area is notorious for being resistant to change, and this is due to several factors. Diet, lifestyle, genetics and more can play a part in getting in the way of your fitness goals.

21Ninety caught up with Rachael Attard, certified trainer, nutritionist, and founder of rachaelattard.com to get the rundown on how to lose fat and tone up those inner thighs!

All About Thighs

21Ninety: What are some of the causes of inner thigh fat?

Rachael Attard: The accumulation of fat in specific areas of the body is influenced by several factors: 

  • Calorie Imbalance: When you consume more calories than your body uses through daily activities and exercise, the surplus calories are stored as fat. This fat storage is not under your direct control, and where it accumulates depends on your gender, genetics, and body type.
  • Gender Differences: Women typically have a higher percentage of body fat than men. Evolutionarily, higher body fat in women has been advantageous for ensuring survival of the species during times of food shortage.
  • Genetics and Body Type: Your genetic makeup and body type also influence where your body tends to store excess fat. For many women, the inner thighs and lower belly are the primary areas for excess fat storage, so these can be particularly stubborn areas when it comes to fat loss.

21N: What makes inner thigh fat so difficult to lose?

RA: As previously mentioned, women tend to store more fat in the lower parts of their body, such as hips, glutes, and thighs. These areas are among the first to accumulate any excess fat, and they can be particularly resistant to fat loss.

Unfortunately, there are numerous misconceptions surrounding weight loss, and one of the most persistent ones is the concept of spot reduction. It’s crucial to understand that we cannot selectively choose which areas of our body lose fat. Just as we have no control over where our bodies store excess fat, we cannot pinpoint specific spots for fat loss. 

Be wary of anyone who claims that a set of thigh-targeting exercises alone will magically slim down your thighs. Such promises often oversimplify the complexities of fat loss and may lead to disappointment and frustration.

Tone Em Up!

Attard says it’s possible to lose inner thigh fat and tone up your legs but it will take work. Although there are no specific exercises that will erase your inner thigh fat, there are ways to adjust your lifestyle and workout habits to achieve your goals.

“Having a well-balanced diet should be the foundation of any fitness goal you put in front of yourself, she explained. “In this case, you should incorporate all the macronutrients in your diet (proteins, carbohydrates, and fats) while making sure you are in a caloric deficit. I recommend eating 250-500 calories less than what you need to maintain your weight”

When it comes to exercising, Attard advises people to stay away from exercises that will make your inner thigh bigger. These include routines like squats, lunges and even cardio exercises like cycling. She suggests low-intensity cardio. Resistance training like donkey kicks, fire hydrants, frog bridges as well as single-leg and resistance band deadlifts

“Achieving slimmer inner thighs involves a multifaceted approach,” she concluded. “By following these recommendations and doing the right resistance exercises, you can work toward your goal of slimmer inner thighs while fostering a healthier and more balanced lifestyle. Remember, the journey to achieving and maintaining your desired results is about consistency, patience, and making choices that support your long-term well-being.”