Introduction
We are really getting down to targeting specific areas of the body that many women struggle with. At JCBPT, we want to make sure we are becoming the best physical versions of ourselves while continuing to inspire ourselves, our families, and our friends to live healthier lifestyles. Besides, it helps boost our mental health in all aspects, and we can inspire the world to live a healthier lifestyle.
JCBPT is back with the 4th installment of our “Problem Areas” series, (see 3 Exercises to Help Strengthen Your Core and Target the “Muffin Top” Area, or 3 Exercises to Help Reduce Bra Fat: Build a Stronger, More Defined Back this time, we are targeting that inner thigh area! This is another area where many people notice stubborn fat or loose skin, and we are here to help you strengthen those muscles and work toward your fitness goals.
Now, let’s get one thing straight. These exercises are not your “end-all, be-all” solution to losing inner thigh fat. You cannot “spot reduce” and choose exactly where your body loses fat, but you can strengthen and develop the muscles in that area. When you combine resistance training with consistent physical activity, balanced nutrition, and a sustainable routine, you can work toward improving your overall body composition.
The inner thigh muscles, also known as the hip adductors, play an important role in bringing your legs toward the midline of your body, stabilizing your hips, and supporting everyday movements. These exercises will help you put those muscles to work!
1. Super-Wide Sumo Squats
The first exercise on our list is the super-wide sumo squat. This variation of the squat places an emphasis on the inner thighs while also working your glutes and quadriceps. It’s a great exercise to incorporate into your leg-day routine!
How to do it:
- Stand with your feet wider than shoulder-width apart and turn your toes slightly outward.
- Keep your chest up, your back in a comfortable neutral position, and your core engaged.
- Slowly bend your knees and lower your hips toward the floor as far as you comfortably can.
- Keep your knees tracking in the same direction as your toes.
- Push through your feet to return to your starting position.
Recommended sets and reps: 3 sets of 10–15 repetitions.
JCBPT tip: Start with your body weight before adding resistance. Focus on controlling the movement and maintaining proper form instead of trying to squat as low as possible. As you get stronger, you can gradually increase the challenge.
2. Plié Leg Spread
Next up is the plié leg spread! This movement challenges your inner thighs and helps you build strength and control through your lower body. It is also a great way to introduce more variety into your leg workouts.
How to do it:
- Stand with your feet wider than shoulder-width apart and your toes pointed slightly outward.
- Engage your core and keep your upper body upright.
- Bend your knees and lower your hips into a comfortable plié squat position.
- Press through your feet to return to standing, keeping your movements smooth and controlled.
- Repeat for your desired number of repetitions.
Recommended sets and reps: 3 sets of 12–15 repetitions.
JCBPT tip: Keep your knees aligned with your toes throughout the exercise. If you are a beginner, start with a shallow range of motion and gradually increase your depth as your strength and mobility improve.
Note: If you are referring to a specific plié leg-spread variation, such as a floor exercise or a resistance-band movement, the setup may differ. Choose a version you can perform comfortably and with control.
3. Inner Thigh Lifts
Now let’s isolate those inner thigh muscles! Inner thigh lifts are a great addition to your routine because they specifically challenge the hip adductors without requiring heavy equipment.
How to do it:
- Lie on your side with your legs extended and your body aligned.
- Bend your top leg and place that foot on the floor in front of your bottom leg.
- Keep your bottom leg straight and engage your core.
- Slowly lift your bottom leg toward the ceiling, focusing on using your inner thigh.
- Lower your leg with control without letting it simply drop to the floor.
- Complete your repetitions and switch sides.
Recommended sets and reps: 3 sets of 12–15 repetitions per side.
JCBPT tip: You do not need to lift your leg extremely high to make this exercise effective. Focus on controlled repetitions and feeling the inner thigh muscles working. Quality over quantity!
Bonus Exercise: Curtsy Lunges
We couldn’t leave you without a bonus exercise! Curtsy lunges are another great movement to add to your lower-body routine. They challenge your glutes, quadriceps, and hip stabilizers while requiring coordination and balance.
How to do it:
- Stand upright with your feet about hip-width apart.
- Step one leg diagonally behind the other, as if performing a curtsy.
- Bend both knees and lower your body as far as you comfortably can while maintaining balance.
- Keep your front knee aligned with your foot and your torso controlled.
- Push through your front foot to return to the starting position.
- Alternate legs or complete your repetitions on one side before switching.
Recommended sets and reps: 2–3 sets of 8–12 repetitions per side.
JCBPT tip: Start with body weight and use a smaller step if needed. If this movement causes knee, hip, or ankle discomfort, skip it or choose a more comfortable alternative.
Don’t Forget Progressive Overload
One of the biggest keys to making progress in the gym is progressive overload. As your body adapts and gets stronger, your routine should gradually become more challenging.
Here are a few ways to progress:
● Increase your repetitions: Work toward completing more quality reps with good form.
● Add resistance: Once an exercise becomes manageable, consider using an appropriate dumbbell, resistance band, or ankle weight. Try to gradually increase the challenge as you get stronger.
● Increase your time under tension: Slow down the lowering portion of an exercise or use a controlled tempo. This can increase the amount of time your muscles are working and make the exercise more challenging.
● Improve your technique: Build a solid foundation before moving to more challenging variations. Your foot and arm placement should be properly aligned, and paying attention to proper technique is critical for getting the most out of your movements.
If you are a beginner, start with modifications that fit your current fitness level. You do not have to do everything at once. Build your confidence, learn proper technique, and progress at a pace that works for you.
If you are at an intermediate level, gradually challenge yourself with more resistance or repetitions while maintaining proper form. You can push yourself without turning every set into an all-out effort. Rest and recovery are important parts of the process, too!
Conclusion
Remember, these four exercises are just one piece of the puzzle. While they can help strengthen your inner thighs and develop your lower-body muscles, they will not specifically burn fat from that area alone.
For more well-rounded results, incorporate exercises that target your quadriceps, hamstrings, glutes, and calves, along with upper-body training and cardiovascular activity. Pair your workouts with balanced nutrition, consistent habits, and adequate recovery to support your overall fitness goals.
At JCBPT, we believe in building a blueprint for success that works for you. There is no one-size-fits-all approach to fitness, and your routine should reflect your goals, experience, and individual needs.
Ready to take your fitness to the next level? Stay consistent, keep challenging yourself, and remember that every step forward counts!
Disclaimer: Always consult with a qualified healthcare professional before beginning a new exercise program, particularly if you have an existing health condition, an injury, or concerns about your ability to exercise safely. Exercise within your abilities and stop if you experience pain.
JCBPT — Smart Training. Proven Methods. Real Progress.