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Follow These Easy Steps To Lose Inner Thigh Fat For Good

Follow These Easy Steps To Lose Inner Thigh Fat For Good

Though we might not admit it, a lot of us envy that little thigh gap. But sometimes it just feels like it will never be attainable, so rather than even try to tone our legs we sit back on the couch and drink another soda. It is attainable though! And far easier (and healthier) than starving yourself and spending 24/7 in the gym. To make it even easier for you, we’ve rounded up four of the top, easy exercises that you can do in your own home, along with a couple more steps to help with your diet and losing that inner thigh fat for good.

Eat well

Exercise alone won’t help you melt away that unwanted extra fat. The golden formula for ultimate weight loss and muscle toning is dieting plus exercise. And we don’t mean cutting out all sugar, gluten, and anything else that is supposedly bad. Dieting is ultimately about balance and moderation in all things. Start by cutting back on the sweets and sugary drinks and replace them with better snacks and calorie-free drinks. Some great snacks to replace them with are almonds, avocados, berries, and smoothies.

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strawberries and blueberries
    Second, begin to increase your meal frequency rather than cutting any out. Eating small meals more often than the regular three helps your body stay fuller longer. Eat a small meal when your first wake up and then continue to do this every two or three hours for the entire day. These small meals don’t have to be “meals” either; they can be something as simple as a cup of soup or yogurt with granola and fruit.

    Oh, cardio!

    Along with dieting, exercise needs to be accompanied by good, old fashioned cardio. But for today, it really isn’t old fashioned anymore. From Zumba to spin class to our steady friend the treadmill, getting your cardio on is now a lot more fun than just doing a quick run around the neighborhood. If cutting back on calories is too hard on your body, be sure to, once again, balance it out with something–namely, cardio. Cardio burns calories better than anything else and it also helps to metabolize that little extra fat you might be carrying. The best part about cardio? Doing a mere 30 minutes three times a week will help shape and tone your muscles. So throw on a pair of yoga pants or shorts and get up and going.

    exercising

      Top thigh-thinning exercises

      Targeting those inner thigh muscles with these following leg exercises will be the icing on the cake (sorry for the analogy):

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      Side Lunge

      side lunge

        Like the regular lunge, the side lunge is a killer for your legs. The side lunge is near perfection for your inner thigh muscles. If you want an extra challenge, grab a pair of dumbbells to hold while doing the lunges.

        Start with your feet together, step wide with your left foot bending your left knee in a lunge. Be sure to keep your right leg straight as you lower yourself down to the floor with your left knee over your left ankle. Don’t bend at the waist, but maintain your upper body in an upright position. Push back up with your left foot and bring your feet back together. Repeat this on your right side and do 10 reps for each leg.

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        Leg Lift

        image source: POPSUGAR Photography / Megan Wolfe

          Sit on the floor with your left leg stretched out and your right leg bent with your foot flat on the floor. Lean over on your left elbow and forearm. Lift your left leg up from the floor, keep it straight. Point your toes to help. Don’t lock your knee but don’t bend it (soft knee as it’s called). Try not to let your foot hit the ground as it comes down. Repeat this for 30 seconds on each side. If you’re unsure if you have the right technique don’t be afraid to look up a video to help you get it right.

          Fire Hydrants + Fire Hydrant Kick

          fire hydrants

            Another great inner thigh workout is the fire hydrant. Place yourself on the ground on your knees, shins and feet touching the ground. Place your hands shoulder-width apart with your palms flat on the ground, keeping your back flat and straight. Beginning with your left leg, lift your knee simultaneously up and out to the side, never letting your left knee touch the ground. The motion should be similar to what a dog does to a fire hydrant (it sounds odd but it helps you know the right technique). Repeat this for each leg for 30 seconds on each side.

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            Fire Hydrant Kicks are similar to Fire Hydrants. As you lift your left knee up off the ground, kick your left foot out, pointing your toes to keep your leg straight. Remember to not lock your knee.

            Hydrant kick

              Featured photo credit: Unsplash via pixabay.com

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              Paisley Hansen

              Freelance Writer

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              Last Updated on March 25, 2020

              How to Live Longer? 21 Ways to Live a Long Life

              How to Live Longer? 21 Ways to Live a Long Life

              When it comes to living long, genes aren’t everything. Research has revealed a number of simple lifestyle changes you can make that could help to extend your life, and some of them may surprise you.

              So, how to live longer? Here are 21 ways to help you live a long life

              1. Exercise

              It’s no secret that physical activity is good for you. Exercise helps you maintain a healthy body weight and lowers your blood pressure, both of which contribute to heart health and a reduced risk of heart disease–the top worldwide cause of death.

              2. Drink in Moderation

              I know you’re probably picturing a glass of red wine right now, but recent research suggests that indulging in one to three glasses of any type of alcohol every day may help to increase longevity.[1] Studies have found that heavy drinkers as well as abstainers seem to have a higher risk of early mortality than moderate drinkers.

              3. Reduce Stress in Your Life

              Stress causes your body to release a hormone called cortisol. At high levels, this hormone can increase blood pressure and cause storage of abdominal fat, both of which can lead to an increased risk of heart disease.

              4. Watch Less Television

              A 2008 study found that people who watch six hours of television per day will likely die an average of 4.8 years earlier than those who don’t.[2] It also found that, after the age of 25, every hour of television watched decreases life expectancy by 22 minutes.

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              Television promotes inactivity and disengagement from the world, both of which can shorten your lifespan.

              5. Eat Less Red Meat

              Red meat consumption is linked to an increased risk of heart disease and cancer.[3] Swapping out your steaks for healthy proteins, like fish, may help to increase longevity.

              If you can’t stand the idea of a steak-free life, reducing your consumption to less than two to three servings a week can still incur health benefits.

              6. Don’t Smoke

              This isn’t exactly a revelation. As you probably well know, smoking significantly increases your risk of cancer.

              7. Socialize

              Studies suggest that having social relationships promotes longevity.[4] Although scientists are unsure of the reasons behind this, they speculate that socializing leads to increased self esteem as well as peer pressure to maintain health.

              8. Eat Foods Rich in Omega-3 Fatty Acids

              Omega-3 fatty acids decrease the risk of heart disease[5] and perhaps even Alzheimer’s disease.[6] Salmon and walnuts are two of the best sources of Omega-3s.

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              9. Be Optimistic

              Studies suggest that optimists are at a lower risk for heart disease and, generally, live longer than pessimists.[7] Researchers speculate that optimists have a healthier approach to life in general–exercising more, socializing, and actively seeking out medical advice. Thus, their risk of early mortality is lower.

              10. Own a Pet

              Having a furry-friend leads to decreased stress, increased immunity, and a lessened risk of heart disease.[8] Depending on the type of pet, they can also motivate you to be more active.

              11. Drink Coffee

              Studies have found a link between coffee consumption and longer life.[9] Although the reasons for this aren’t entirely clear, coffee’s high levels of antioxidants may play a role. Remember, though, drowning your cup of joe in sugar and whipped cream could counter whatever health benefits it may hold.

              12. Eat Less

              Japan has the longest average lifespan in the world, and the longest lived of the Japanese–the natives of the Ryukyu Islands–stop eating when they’re 80% full. Limiting your calorie intake means lower overall stress on the body.

              13. Meditate

              Meditation leads to stress reduction and lowered blood pressure.[10] Research suggests that it could also increase the activity of an enzyme associated with longevity.[11]

              Taking as little as 15 minutes a day to find your zen can have significant health benefits, and may even extend your life.

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              How to meditate? Here’re 8 Meditation Techniques for Complete Beginners

              14. Maintain a Healthy Weight

              Being overweight puts stress on your cardiovascular system, increasing your risk of heart disease.[12] It may also increase the risk of cancer.[13] Maintaining a healthy weight is important for heart health and living a long and healthy life.

              15. Laugh Often

              Laughter reduces the levels of stress hormones, like cortisol, in your body. High levels of these hormones can weaken your immune system.

              16. Don’t Spend Too Much Time in the Sun

              Too much time in the sun can lead to an increased risk of skin cancer. However, sun exposure is an excellent way to increase levels of vitamin D, so soaking up a few rays–perhaps for around 15 minutes a day–can be healthy. The key is moderation.

              17. Cook Your Own Food

              When you eat at restaurants, you surrender control over your diet. Even salads tend to have a large number of additives, from sugar to saturated fats. Eating at home will enable you to monitor your food intake and ensure a healthy diet.

              Take a look at these 14 Healthy Easy Recipes for People on the Go and start to cook your own food.

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              18. Eat Mushrooms

              Mushrooms are a central ingredient in Dr. Joel Fuhrman’s GOMBS disease fighting diet. They boost the immune system and may even reduce the risk of cancer.[14]

              19. Floss

              Flossing helps to stave off gum disease, which is linked to an increased risk of cancer.[15]

              20. Eat Foods Rich in Antioxidants

              Antioxidants fight against the harmful effects of free-radicals, toxins which can cause cell damage and an increased risk of disease when they accumulate in the body. Berries, green tea and broccoli are three excellent sources of antioxidants.

              Find out more antiosidants-rich foods here: 13 Delicious Antioxidant Foods That Are Great for Your Health

              21. Have Sex

              Getting down and dirty two to three times a week can have significant health benefits. Sex burns calories, decreases stress, improves sleep, and may even protect against heart disease.[16] It’s an easy and effective way to get exercise–so love long and prosper!

              More Health Tips

              Featured photo credit: Sweethearts/Patrick via flickr.com

              Reference

              [1] Wiley Online Library: Late‐Life Alcohol Consumption and 20‐Year Mortality
              [2] BMJ Journals: Television viewing time and reduced life expectancy: a life table analysis
              [3] Arch Intern Med.: Red Meat Consumption and Mortality
              [4] PLOS Medicine: Social Relationships and Mortality Risk: A Meta-analytic Review
              [5] JAMA: Fish and Omega-3 Fatty Acid Intake and Risk of Coronary Heart Disease in Women
              [6] NCBI: Effects of Omega‐3 Fatty Acids on Cognitive Function with Aging, Dementia, and Neurological Diseases: Summary
              [7] Mayo Clinic Proc: Prediction of all-cause mortality by the Minnesota Multiphasic Personality Inventory Optimism-Pessimism Scale scores: study of a college sample during a 40-year follow-up period.
              [8] Med Hypotheses.: Pet ownership protects against the risks and consequences of coronary heart disease.
              [9] The New England Journal of Medicine: Association of Coffee Drinking with Total and Cause-Specific Mortality
              [10] American Journal of Hypertension: Blood Pressure Response to Transcendental Meditation: A Meta-analysis
              [11] Science Direct: Intensive meditation training, immune cell telomerase activity, and psychological mediators
              [12] JAMA: The Disease Burden Associated With Overweight and Obesity
              [13] JAMA: The Disease Burden Associated With Overweight and Obesity
              [14] African Journal of Biotechnology: Anti-cancer effect of polysaccharides isolated from higher basidiomycetes mushrooms
              [15] Science Direct: Periodontal disease, tooth loss, and cancer risk in male health professionals: a prospective cohort study
              [16] AHA Journals: Sexual Activity and Cardiovascular Disease

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