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What exercises can I do
to get rid of that fat on my inner thighs?
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 Michael Collins:
There are no exercises you can do to directly “burn” fat off your
inner thighs, but there are certainly exercises you can do to strengthen
the muscles in that area. Combined with the
proper diet (which will help reduce the fat from the inner thigh),
they will make your legs look phenomenal.
I'm sure if you ask around at the gym
you'll get the standard response of “do the adductor machine.” This is
the machine that you sit in and place the inner part of your legs
against a pad. You then squeeze the legs toward each other.
This movement was also the basis for
Suzanne Somers' ThighMaster that was popular in the 80's.
Many people buy into this exercise as
being the be- all, end- all of thigh exercises, because you "feel" it
working.
"I feel the burn".
The burn is often mistaken for fat being
burned locally (burned directly from the inner thigh). This is referred
to as spot reduction.
What you really "feel" is lactic acid
being built up in that area.
There's simply no viable way of spot
reduction outside of liposuction. I imagine that if liposuction were
in the cards for you, you wouldn't be reading this, so I'll give you the
healthier alternative to help you reduce the fat from your inner thighs.
Exercises that more effectively target
the legs and inner thigh area:
The basic (best) strength training
exercises that work the inner thighs effectively;
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Squats
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Deadlift
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Leg Curl
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Leg press
Bodyweight exercises that work the inner
thighs effectively (Video);
Beginner:
Variations of the Bodyweight Squat
Advanced:
Jump Squat/ Jump Lunge Variation
The formula for reducing the fat on
your inner thighs (and everywhere) would be as follows:
1) Create a
caloric deficit by consuming less calories than you're burning each
day. This forces the body to use the fat that is stored in your body,
including your inner thighs, to be burnt as fuel for exercise and every
day life.
2) Eat a favorable
macronutrient ratio (protein/ carbs/ fat) that will hormonally
support fat release into the blood stream for use as fuel.
3) Perform an intense strength
training program that will cause a spike in EPOC, and further add muscle
fiber, so that
metabolism is raised permanently.
4) Perform
intense cardio training that will tap into the fat stores and
accelerate caloric burn.
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