Exercise to lose inner thigh fat fast

Cossack Squat

This inner-thigh exercise provides a unique training stimulus for the lower body that will shape your glutes and thighs from every angle, says Jon-Erik Kawamoto C.S.C.S., a certified strength and conditioning specialist, personal trainer, and owner of JKConditioning. (P.S. This is also a great groin stretch.)

A. Stand with feet much wider than shoulders-width apart, arms relaxed by sides.

B. Squat as deep as possible to the left, while turning right toes up, flexing right foot (right leg remains straight and torso leans slightly forward to maintain balance). Extend arms straight out from shoulders.

C. Return to starting position, the repeat on the opposite side to complete one rep.

Do 2 to 4 sets of 8 to 12 reps.

Crisscross Power Jacks

This move is one of the best exercises for inner thighs because it effectively targets the adductor muscles while also boosting your heart rate, says Jessica Matthews, an exercise physiologist at the American Council on Exercise (ACE). Try this move as part of a circuit workout, she recommends. (Need a super-fast workout? This inner-thigh workout only takes five minutes.)

A. Stand with feet together and take a deep breath in. While exhaling, jump feet out wide and cross arms overhead.

B. From there, jump and scissor legs, crossing left leg in front of right, while crossing left arm over right at chest level.

C. Immediately repeat, alternating which arm/leg is in front each time.

Continue for 30 to 45 seconds.

Inner-Thigh Blaster

You don't need much time to work your inner thighs with this low-impact move from Sadie Lincoln, the co-fouder and CEO of barre studio barre3. This inner-thigh workout move is small but powerful.

A. Stand a forearm's distance away from a sturdy chair or countertop, holding on lightly with right hand. (Or, do the move without something to help balance to make it more challenging, as shown.) Step feet hips-width apart, toes pointed straight ahead. Place a soft, small ball (or similar size pillow) between inner thighs.

B. With hand(s) on hips, lift heels, balancing on balls of feet. Bend knees and lower about an inch, keeping back straight (imagine back is sliding down an imaginary wall). Press inner thighs into the ball, keeping shoulders stacked over hips, hips stacked over ankles, and core tight.

C. Raise hips back up, squeezing the ball with inner thighs. Lower an inch to repeat.

Do 30 reps, then repeat using other hand to balance.

Tree Lean to Side Lunge

"I love this exercise because not only does it target the inner thighs, but it also works your core, hips, and the entire lower body," says Michelle Dozois, a NASM-cetified personal trainer and owner of Breakthru Fitness in Pasadena, California. "It works the muscles dynamically while increasing strength, range of motion, and endurance," she adds.

A. Stand tall with feet together and arms overhead. Laterally flex spine so that arms and shoulders reach right while hips sway left.

B. Sweep arms up and over, making a half circle down toward the left as right leg steps out into a side lunge. Land in a deep side lunge with right hand resting on upper thigh, left hand touching the floor.

C. Push off the floor and circle arms back overhead to return to lateral lean as right foot returns to left.

Do 10 reps. Switch sides; repeat on opposite side.

Scissor Legs Plank

In addition to targeting the adductor muscle group, the in-out movement pattern in this at-home inner-thigh exercise forces your arms, chest, core, and glutes to engage, says Kim Truman, a NASM-certified athletic trainer.

A. Start in a high plank position (palms on the floor) with each foot on a folded towel, paper plate, or gliding disc.

B. Keeping upper body stable, slide feet apart, opening legs as wide as possible, and then slowly squeeze inner thighs to slide feet back together.

Do 2 sets of 15 reps, resting in between sets as needed.

Frog Bend

The frog bend is the best inner-thigh workout exercise for when you're short on time or traveling. You only use gravity for resistance — no equipment necessary, says Vera Musgrove, a dance teacher in Atlanta.

A. Lie faceup with legs extended straight over hips, feet flexed, heels together, and toes turned out.

B. Keeping heels together, slowly bend knees out to the sides, and then straighten, using inner-thigh muscles to control the movement.

Do 3 sets of 12 reps, resting in between sets as needed.

Squeeze and Lift

The small range of motion in this isolated movement makes it a great option for people with very weak inner-thigh muscles or those dealing with a groin injury, says Michele Olson, Ph.D., senior clinical professor of exercise physiology at Huntingdon College in Montgomery, Alabama. Plus, this inner-thigh exercise is easy to learn and you can do it just about anywhere.

A. Place a small ball between ankles (can be a soft weighted ball, air-filled ball, or medicine ball, but softer balls are more comfortable). Lie on one side, supporting head with bent arm. Bend top arm and press hand on the floor in front of chest to help stabilize body. Squeeze inner thighs to secure the ball.

B. Lengthen legs, then press bottom leg up toward top leg to lift both legs about 6 inches off the ground. Hold for 5 counts before releasing to return to starting position.

Do 10 reps. Switch sides; repeat on opposite side.

Barbell Squat

If you want to have stronger thighs, then you're going to want to add weight. To build muscle, your inner-thigh workout should include exercises that recruit multiple muscles, such as barbell squats, says Nick Tumminello, a NSCA-certified trainer and owner of Performance University in Baltimore. "The more muscles you work, the more calories you burn," he adds. (Also try these other barbell exercises everyone should master.)

A. Place a barbell across shoulders (not on top of neck) and stand with feet just wider than shoulders-width apart, toes turned out 10 to 15 degrees to each side.

B. Bend at knees and hips, lowering body as close to the floor as possible. (Knees should not lift off the ground and lower back should not lose its arch.) Keep knees wide and tracing the same direction as toes to avoid letting knees drop in toward the midline of the body.

C. Reverse the motion and stand up to complete the rep.

Do 3 to 4 sets of 8 to 12 reps.

Around-the-Room Froggies

Use this inner-thigh exercise to target your adductors and get your heart pumping, recommended by Sara Haley, an ACE-certified trainer. "This sequence should make you breathless, so use 20 to 40 seconds to recover properly before doing it again or doing another exercise," recommends Haley.

A. Stand with feet wider than shoulders-width apart, knees and toes pointed out, reaching hands down toward the floor.

B. Squat down as low as possible while keeping chest lifted and knees tracking over toes.

C. Jump up in the air and rotate body a quarter turn to the right while bringing feet together, swinging arms overhead to help propel body upward.

D. Land in a deep squat, facing right side of the room. Continue to complete a full rotation.

Do as many times as possible for 1 minute, then repeat to the left.

Pilates Side Splits

This Pilates exercise is typically done on the reformer machine — but without springs to assist the movement, this standing version challenges your body even more, says certified Pilates instructor Christine Bullock. "It's one of the best inner-thigh exercises because it requires the entire inner thigh to perform the main movement of drawing the legs together," she says.

A. Stand with feet hips-width apart and parallel. Place a gliding disc or folded towel under right foot. Extend arms straight out from shoulders, palms facing forward to start.

B. Slide right leg to the side, opening legs wide apart (2 to 4 feet).

C. Press into left foot and use inner thighs to draw right leg back to starting position, keeping legs straight.

Do 15 reps. Switch sides; repeat on opposite side.

Forward Lunge to Single-Leg Deadlift

One main role of the adductor muscles is to flex and extend the femur (aka thigh bone) while walking. When the leg is in front of the body, the inner thighs create extension; when the leg is behind the body, they create flexion.

This inner-thigh exercise is excellent for targeting those muscles, along with the hamstrings and glutes, says Pete McCall, a teacher for the NASM and ACE, as well as the host of the All About Fitness podcast. It recruits the adductors the way they're designed to be used and strengthens lean muscle, he says. (More: Deadlift Variations to Build Lower-Body Strength for Every Fitness Level and Exercise Need)

A. Stand with arms by sides, then step right foot forward, lowering into a lunge.

B. Shift weight into right leg and stand up, balancing on right leg with left knee bent.

C. Extend left leg back while right knee bends slightly, hinging forward from hips (body should almost make a straight line from left heel to head).

D. Immediately swing left leg forward into a lunge and repeat on the opposite side. That's one rep.

Do 2 to 4 sets of 8 to 12 reps, resting for 30 to 45 seconds after each set.

Reverse Clamshells

This inner-thigh toning exercise will never get easy, which is what makes it so great. "Because of the roundness of the ball, you have to 'clamp' down in the right way, which ensures that you're really focusing on the inner thigh," says certified Pilates instructor Lisa Johnson. "I also love that you never get too strong for it — just squeeze harder and you'll keep feeling the training effects," she adds.

A. Place a small, squishy ball (or similar size pillow) between thighs. Lie on one side, arm cradling head and knees bent. Bend top arm and press hand on the floor in front of chest to help stabilize body, if needed.

B. Inhale, then on the exhale, press top knee down with force into the ball. Hold for 4 counts, then inhale to release.

Do 12 to 15 reps. Switch sides; repeat on opposite side.

Side-Lying Double Leg Lifts

In this variation on traditional side-lying leg lifts, the top leg acts as resistance when lifting the bottom leg, says Nicole Nichols, fitness expert for SparkPeople.com at the time of this article's original publication. You'll work the inner thighs of both legs while also targeting the outer thighs and obliques, she adds.

A. Lie on one side with body in a straight line, bottom arm extended to support head and neck, legs stacked with knees, and toes pointing directly forward. Bend top arm and press hand on the floor in front of chest to help stabilize body. Pull belly in tight and squeeze thighs together.

B. Keeping legs glued together, slowly lift legs off the mat, hinging from hips. Only lift as high as possible while keeping legs together, hips stationary, and knees and toes pointing directly forward.

C. Hold for 1 to 2 counts, then slowly lower to hovering above floor (don't touch it!) and repeat.

Do 15 to 20 reps. Switch sides; repeat on opposite side. Do 1 to 2 sets on each side.

Inner-Thigh Circles

This is the best inner-thigh exercise for everyone because it's a safe and effective way to build strength during pregnancy, says Elizabeth Ordway, a certified Pilates instructor and founder of Movement Studio in Los Angeles. "Imagine you are drawing circles on the back wall, lengthening the inner thigh, and keep abs pulled in tight and torso stable," she suggests.

A. Lie on one side, supporting head with bent arm. Bend top leg and place foot firmly on the mat in front of bottom leg, holding on to ankle for support if needed. Point bottom foot and lift leg up high.

B. In a swooping motion, trace a circle with lifted leg (lift up each time to initiate the circle and target the inner thigh more).

Do 10 to 20 circles in each direction. Switch sides; repeat on opposite side.

Bodyweight Lunges

"Any single-leg exercise performed through a full range of motion (thighs below parallel) while standing is great for your inner thighs, but lunges are my personal favorite," says Amanda Russell, a certified personal trainer. Unlike the nonfunctional movements you'd do on the seated adductor machine, with lunges your inner-thigh muscles have more than one function. Plus, you get the bonus of working your glutes, hamstrings, quadriceps, calves, and core, resulting in more calories burned both during and after exercise, says Russell. Do the recommended reps and sets two to three times per week for best results, she recommends. (More: Lunge Variations to Try for Every Fitness Level and Workout Need)

A. Stand with feet hips-width apart and arms by sides. Keeping chest lifted and back straight, take a large step forward (about 3 feet) with right foot and lower into a lunge until front thigh is parallel to floor.

B. Push off right foot to return to starting position.

Do 10 to 15 reps. Switch sides; repeat on opposite side. Do 3 sets on each side.

Inner-Thigh Inside Piqués

This ballet-inspired inner-thigh exercise strengthens and tones your inner thighs while also increasing extension and flexion in your opposite hip, and comes highly recommended by ACE-certified trainer Teri Jory, Ph.D. This makes it easier for your hips and knees to flex, rotate, and elongate as they're designed to do without pain or injury. For best results, work up to 50 reps per side, recommends Jory.

A. Stand with feet parallel and shoulders-width apart, holding onto a chair or wall for support if needed. Extend left leg and cross it over to right side of body, squeezing inner thighs and rotating heel upward.

B. Shift right hip to the side as far as possible, then begin the piqués: Raise left foot up as high as possible and then quickly touch toes to the ground (try only tapping pinky toe on the floor if possible).

Do 10 reps. Switch sides; repeat on opposite side.

(Not enough for you? Here are 10 more no-equipment inner-thigh exercises.)

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