Maintaining fitness and keeping up with a hectic lifestyle can be challenging, but it’s important to stay in shape and look your best. When excess weight accumulates, it often shows up in the belly and thigh areas. To target fat in specific body parts, such as the inner thighs, requires hard work and specific exercises that focus on that area. Reducing inner thigh fat can be achieved through a combination of regular exercise, dietary adjustments, and leading a healthy lifestyle. There are many effective methods for reducing inner thigh fat and achieving slimmer, sexier inner thighs.

9 Simple Exercises to Reduce Thigh Gap at Home:

We will explore some floor exercises, yoga postures, and dumbbell exercises to target and burn the fat between the thighs.

1. Squats with Jump in Air:

Squats with a jump in the air can help target thigh fat, but it’s important to understand that spot reduction of fat is not possible. It can help strengthen and tone the muscles in your legs and glutes, they will not directly reduce fat in your thighs.

How to Perform:

  • First, stand with your feet apart, knees and toes pointed out.
  • Both hands should touch the ground.
  • Try to squat down as much it’s possible at your end.
  • Check the chest is lifted, and knees are in parallel to toes.
  • Move and jump in the air rotate the body towards the right, keeping both the feet intact and arms should be swinging upwards towards the sky.
  • Be grounded on the floor with a squat again facing towards the right side of the room.
  • Try to complete the full rotation for about a minute and then do the same for the other side also. For good results, repeat this inner thigh workout for at least 3 minutes each for one side.

2. Half Lying with Circular Leg Movement:

The Half Lying with Circular Leg Movement is an effortless, yet potent workout that focuses on the muscles in your thighs, helping you achieve toned and strengthened legs.

How to Perform:

  • First and foremost, lie down on your right side halfway on the floor; your elbow and arms should be touching the floor.
  • The body should be in a straight line and bending your right leg towards the inside position.
  • Raise the left leg from the ground and try to rotate it in a circular movement and try to focus on the inner thigh muscles.
  • Repeat the circle for about 10 to 20 times in each direction
  • Then switch to another direction.
  • At least do these exercises for inner thighs 5 sets on each side on a daily basis.

3. Legs Widen and Plank Position for Inner Thigh Fat:

The legs widen and plank position is a body weight exercise that works the muscles in your legs, core, and upper body. It is a compound exercise that helps to improve overall strength, stability, and balance.

How to Perform:

  • Hold yourself in the plank position with both feet together.
  • Try to maintain the upper body in a fixed position.
  • Start sliding the feet apart, and open the legs as wide as you can.
  • Then start contracting the inner thigh to slide and bring back the feet to the starting position.
  • Repeat this 15 times a day.
  • For better results, do these inner thigh exercises 2 sets on a regular basis.

Read: Get Rid of Lower Back Fat

4. Reduce Inner thigh Fat with Kettle bell:

Using kettle bells can be an effective way to target the muscles in your inner thighs and work towards reducing fat in that area.

How to Perform:

  • Keep both the legs wide apart and place both the hands in front of your chest, holding a kettlebell firmly.
  • Then slightly bent the knees and start pushing the hands downwards.
  • In a swing the kettlebell in between the legs, ensuring both the arms should be above the knee.
  • You could feel the pressure exerting on the inner thigh area.
  • Then again come back in the same position.
  • Repeat the same exercises to lose inner thigh fat for 10 times, like this do 2 sets for best results.

5. Reduce Inner Thigh by Natarajasana:

Natarajasana, also known as the Lord of the Dance Pose, is a yoga posture that can help to target the muscles in your thighs and glutes, contributing to their toning and strengthening. This exercise requires a good deal of balance and stability, which makes it a great way to engage your core and lower body muscles.

How to Perform:

  • Stand in a straight position and take a deep breath and lift your left foot.
  • Lift the foot so that the heel faces the left buttock and knees are bent posture.
  • The body weight should be on right foot and keep the torso upright. Catch holds the left foot from outside with left hand, keeping in mind that the lower back is not getting strained.
  • Lift your left foot up, away from the floor and back. It should be apart from torso also. Extend the left thigh behind you and it should parallel to the floor and you can feel the pressure on the inner thigh also.
  • The right arm should stretch forward so as to be parallel with the floor.
  • Hold this position for 30 second and repeat the same with other leg also.
  • Repeat these exercises to get rid of inner thigh fat for 3 times on both the legs.

6. Hop in Frog Style:

The Hop in Frog Style is a high-impact cardio workout that can effectively target and tone the muscles in your inner thighs, helping to build strength and improve their appearance.

How to Perform:

  • First keep both the legs wide apart and stand in straight position.
  • Place both the hands at the back of your head and above the ears.
  • Then in that position, bend down your knees
  • The upper body will also bend a bit in the front and then hop in the front like a frog and you could feel some pressure in the inner thighs.
  • Come back to the standing position.
  • Repeat the same like this for at least 15 steps in a row.
  • Like this do this exercise for inner thigh fat a minimum of 3 sets on a daily basis to see some obvious changes.

Read: Exercises for Flabby Arms

7. Simple Knee Bending with Legs Apart:

The exercise helps you to create pressure on inner things and even would help in toning at the same time.

How to Perform:

  • First stand with both legs apart.
  • Then bend the knee of the right leg and stretch the other one, hands should be placed on the bent knee and face should be on the left side.
  • The left foot should touch be in contact with the ground, so you can feel the stretch on the inner thigh and hold it for 10 seconds.
  • Repeat the same in the same position with left leg.
  • Do the same for 20 times on both the leg.

8. Eagle Posture-Tough Inner Thigh Fat:

This is the best pose to reduce the inner thigh fat, which would burn the fat from that area.

How to Perform:

  • Stand with the both feet together and shift your body weight to left foot and bend your right knee.
  • Then lift the leg above the floor and wrap the leg around the left thigh.
  • Ensure that you tuck in the right toes around the left leg.
  • Cross your left elbow with the right and both palms together.
  • Hold this posture and take five-time deep breath and lift the elbows towards the sky as much you can.
  • Feel the pressure on the inner thighs and then get back to the normal position.
  • Repeat the same inner thigh fat-burning exercises with other leg and do the same for five times on both legs.

9. Diminish Inner Thigh Fat with Dumbbells:

The exercise is done by holding a weight in both the hands it and bending down to easily reduce the inner thigh fat and at the same time would tone the skin.

How to Perform:

  • Hold the dumbbells on both the hand and both the feet should be wide apart.
  • Then place for right foot in the front and bend your knees in a right-angle position.
  • The left leg should be in the same place just need to bend your knees towards the ground, but shouldn’t touch the floor.
  • The  left leg heel should be above the floor and feel the pressure on both the inner thighs
  • Hold it for 30 seconds and come back to the same position.
  • Do the same with the other leg.
  • Repeat this inner thigh fat workout for 10 times for better results.

Read: Best Upper Back Exercises

Getting rid of fat from a particular body part is the toughest thing, but you can achieve the same with doing the correct workout with right postures. At the same time you should also aim to reduce your weight in over all that would even help to burn fat from every part of the body and the inner thigh would start showing results as per your dream.


About Sandeep

With a decade of experience as a content creator at Stylesatlife, sandeep brings a wealth of expertise to lifestyle writing. His articles, on fashion, beauty, wellness, and travel, reflect a passion for delivering engaging and informative content. Sandeep unique blend of creativity and meticulous research establishes him as a trusted voice in the dynamic world of lifestyle journalism.