By NoelGRSr
Inner thigh fat is the biggest enemy of woman’s body. You don’t like the way your jeans look on you, you can’t wear mini skirt or hot pants. And, that’s all the inner thigh’s fault. As much as you want inner thigh fat out of your body, you’re also aware that it won’t be gone just by sitting and waiting for it to disappear.
We want to help you in your fight against the inner thigh fat, so if you really want it gone, you should definitely try this workout.
Squat with ball
How to do it:
• Put an exercise ball between you and the wall. Have it up to the curve of your back.
• With your feet shoulder-width apart, stand while pressing the ball against the wall.
• Slowly bend your knees and lower yourself about 5 to 10 inches. Make sure your shoulders are leveled and hips square.
• Maintain this sitting position for about 3-5 seconds then slowly stand back up. Maintain the ball’s pressure on your back.
• Repeat until your form starts to break. Work your way up to at least 10 per set. Rest time is 30 seconds.
• Put an exercise ball between you and the wall. Have it up to the curve of your back.
• With your feet shoulder-width apart, stand while pressing the ball against the wall.
• Slowly bend your knees and lower yourself about 5 to 10 inches. Make sure your shoulders are leveled and hips square.
• Maintain this sitting position for about 3-5 seconds then slowly stand back up. Maintain the ball’s pressure on your back.
• Repeat until your form starts to break. Work your way up to at least 10 per set. Rest time is 30 seconds.
Jump Squat
How to do it:
• With proper posture, stand while the feet is shoulder-width apart.
• Bend knees to about 90 degrees, squatting down.
• Now with all your leg and glutes, jump as high as you can.
• Land softly, absorbing the impact, with your knees bent back to squat position.
• Do this for 3-4 sets of 6-8 reps.
• With proper posture, stand while the feet is shoulder-width apart.
• Bend knees to about 90 degrees, squatting down.
• Now with all your leg and glutes, jump as high as you can.
• Land softly, absorbing the impact, with your knees bent back to squat position.
• Do this for 3-4 sets of 6-8 reps.
Flamingo Balance
How to do it:
• While holding a dumbbell in one hand, stand with the other hand on your hip.
• Slightly lean forward while lifting one foot behind you to about hip height. At the same time, bring the free hand forward.
• Now with the free hand, perform a biceps curl.
• Slowly drop your toes down momentarily and repeat this for 10 reps. Make sure the free leg is straight while bending with the other.
• Switch sides and repeat.
• While holding a dumbbell in one hand, stand with the other hand on your hip.
• Slightly lean forward while lifting one foot behind you to about hip height. At the same time, bring the free hand forward.
• Now with the free hand, perform a biceps curl.
• Slowly drop your toes down momentarily and repeat this for 10 reps. Make sure the free leg is straight while bending with the other.
• Switch sides and repeat.
Leg Circles
How to do it:
• Lie on your back. Have your arms at the sides while the palms are facing down.
• Start out with one foot thrust upward towards the ceiling. Lift the legs without lifting your butt on the floor.
• Rotate the leg slightly outward.
• Breathe and hold your breath while you trace a circle with the lifted leg. Move your whole leg while keeping the rest of your body still and flat on the floor.
• Rotate the legs around 5 times clockwise and another 5 times counter clockwise.
• Switch with the other leg and repeat this 3-5 times.
• Lie on your back. Have your arms at the sides while the palms are facing down.
• Start out with one foot thrust upward towards the ceiling. Lift the legs without lifting your butt on the floor.
• Rotate the leg slightly outward.
• Breathe and hold your breath while you trace a circle with the lifted leg. Move your whole leg while keeping the rest of your body still and flat on the floor.
• Rotate the legs around 5 times clockwise and another 5 times counter clockwise.
• Switch with the other leg and repeat this 3-5 times.
Dumbell Lunge
How to do it:
• With proper posture, stand straight with the feet hip-width apart with an 8-pound dumbbell on each hand.
• Lunge forward with one leg, then level that leg. When you do lunges, the other knee should not touch the ground. Keep it to about an inch or two above the floor.
• Keep a perpendicular posture with your torso to the floor. Distribute your weight evenly between the two legs.
• Bring into line the front knee over the front ankle, with the heels carrying the weight instead of the toes.
• Lunge for about 30 seconds per leg before switching and repeat.
• With proper posture, stand straight with the feet hip-width apart with an 8-pound dumbbell on each hand.
• Lunge forward with one leg, then level that leg. When you do lunges, the other knee should not touch the ground. Keep it to about an inch or two above the floor.
• Keep a perpendicular posture with your torso to the floor. Distribute your weight evenly between the two legs.
• Bring into line the front knee over the front ankle, with the heels carrying the weight instead of the toes.
• Lunge for about 30 seconds per leg before switching and repeat.
Plie
How to do it:
• Stand straight, feet a bit wider than shoulder-width apart, toes must point out at around 45 degrees.
• With arms forward and straight, lower into squat position slowly. Keep your core and butt tight.
• Slowly rise up and repeat. Try to go as low as you can when you squat without breaking your straight form.
• Avoid your knees to go past your toes when you squat low.
• Do as many in 1 minute. Rest for 30 seconds. Repeat.
• Stand straight, feet a bit wider than shoulder-width apart, toes must point out at around 45 degrees.
• With arms forward and straight, lower into squat position slowly. Keep your core and butt tight.
• Slowly rise up and repeat. Try to go as low as you can when you squat without breaking your straight form.
• Avoid your knees to go past your toes when you squat low.
• Do as many in 1 minute. Rest for 30 seconds. Repeat.
Pivoting Curtsy Lunge
How to do it:
• With proper standing posture and feet hip-width apart, step one foot slantwise behind you into a 7 o’clock spot.
• Now bend both knees, forming a lunge position.
• You will then lean your torso forward about 30 degrees. Pulse up and down for about 10 times.
• Straighten up and reverse by pivoting 180 degrees. The other foot should be in front now.
• Now repeat the steps.
• Do this 10 steps per set; 3 sets per side.
• With proper standing posture and feet hip-width apart, step one foot slantwise behind you into a 7 o’clock spot.
• Now bend both knees, forming a lunge position.
• You will then lean your torso forward about 30 degrees. Pulse up and down for about 10 times.
• Straighten up and reverse by pivoting 180 degrees. The other foot should be in front now.
• Now repeat the steps.
• Do this 10 steps per set; 3 sets per side.
Hip Bridge
How to do it:
Lie your back on the ground. The knees must be bent and are facing up.Lift your toes towards the shins while your heels stay flat on the floor.Form a straight line from knees to the shoulders when you raise your butt off the ground. Keep your core tight and your butt engaged.Hold for 2 seconds then lower down.Repeat as many as you can without breaking form for 1 minute8 Exercises That Will Kill Inner Thigh Fat
