Ways to remove fat between the legs

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Losing weight in the buttocks and inner thighs is the hardest, but there are ways to remove fat between the legs – they are represented by diet and exercise. Although some cosmetic procedures also help to reduce the volume of this zone. Even with a thick layer of fat, the inner part of the thighs lends itself well to all of the above methods, but it is important to apply them correctly. Read more about how to make the gap between the hips, described below..

How to remove the inner thigh

No matter where the fat deposits are located, there are several ways to deal with them. It is important to change the diet, enter physical activity into your regime. Various procedures that are easy to do at home will not be superfluous. These include massage and body wraps that help reduce the size of the problem area. Each of these areas, describing how to remove the inner part of the thigh, affects it in a certain way:

  • nutrition – removes toxins and excess fluid;
  • sport – builds muscle mass, helps burn fat;
  • wraps – also remove excess water;
  • massage – enhances blood circulation, tightens the skin.

Proper nutrition

Losing weight and removing excess fat will not work without changing the principles of nutrition. It’s not necessary to torment yourself with hunger. You just need to eat right. By switching to a balanced diet, you can remove fat not only between the legs, but throughout the body as a whole. The basic principles of nutrition for girls are as follows:

  1. Simple fast carbohydrates. You must exclude them. This includes sweets and other sugar products, flour, corn, potatoes, alcohol, bread.
  2. Complex carbohydrates. On the contrary, it is necessary to focus on them. This is white and cauliflower, salad, cucumbers, spinach, grapefruit and all cereals.
  3. Squirrels. Their number needs to be increased. The main part of the diet in this case are non-fat foods with a high protein content. Chicken breast, salmon, low-fat kefir and cottage cheese, chicken eggs, lean meats and fish are suitable for this category. The amount of protein per day should be about 1.5-2 g per kilogram of weight.
  4. Calorie intake. For weight loss, it is necessary to create a calorie deficit of 300-400 kcal, i.e. you have to spend more than eat in a day.

Salad in a plate

Doing sports

The second secret, how to remove fat between the legs, is in sports. Physical activity helps to spend more energy per day, which creates the necessary calorie deficit. In addition, due to sports, the body is tightened and the burning of fat is accelerated, which is gradually replaced by muscles. To achieve a result in the form of a gap between the legs, you need to practice at least 3 times a week, giving yourself a rest in the form of 1-2 days between workouts. The most effective exercises for obtaining the distance between the hips are the following:

  • squats, including plie and sumo;
  • lunges involving almost all the muscles of the legs;
  • scissors and a bicycle, also aimed at working out the muscles of the press;
  • gymnastics in the form of a stretch or simple morning exercises, which helps to dry full hips and make the figure beautiful and slim.


Another way to remove fat between the legs is to massage the problem area. They provide blood flow to tissues, which is why volumes begin to “melt” faster. There are several massage options:

  1. Using a hard washcloth. Performed in the shower using circular rubbing movements. It is better that the washcloth is made of natural fibers. After this procedure, you can additionally make masks or wraps.
  2. Honey. A very effective option. To do this, slightly heated honey is applied to problem areas, after which they are massaged with patting movements. After slight redness, the skin should be washed with warm water..


Wraps help get rid of cellulite, remove swelling and tone the skin. The essence of the procedures is to apply an anti-cellulite mixture to the skin and then wrap the problem area with cling film. After that, you should put on something warm and wait about an hour, and then rinse everything off and apply a moisturizer. Here are some recipes for wrapping mixes:

  • 3-4 drops of cinnamon, orange or rosemary oil;
  • 3 tablespoons of dry kelp, diluted with water until a viscous mixture is obtained;
  • a few tablespoons of clay, also diluted with liquid to a thick sour cream.

Seaweed wraps

Exercises for the inner thigh

The problem of how to make the gap between the legs is difficult, because it is difficult to use the muscles of the inner thigh. There are few exercises that help reduce and tighten this area. These include swings and classic squats. Equally effective is a set of exercises with a gymnastic ribbon, which gives an additional load on the muscles. Another option is to squeeze between the knees of a small ball until burning.


The first effective exercise, describing how to make a gap between the legs, has the unusual name “scissors”. All because of the characteristic movements that resemble the work of this tool. The exercise is as follows:

  • lie on the floor, arms extend along the body;
  • raise legs about 30-40 cm;
  • perform swings in the form of crossing movements, reminiscent of the work of scissors;
  • continue for at least 30 seconds.


The following exercise is also named because of the characteristic movements that are performed when riding a bicycle. Only in this case can they be performed at home. To do this, you must:

  • lying on the floor, arms extended again along the body;
  • legs to raise, bend at the knees;
  • continue to perform movements as if you were riding a bicycle, trying to make the amplitude as large as possible;
  • hold for at least 30 seconds, gradually increasing this time from time to time.


To work out the muscles of the legs, squats are considered classic, with all their varieties. Depending on the type of this exercise, it helps to pump one or another group of muscles of the lower extremities. The easiest option is to do classic squats. It is more effective to remove subcutaneous fat in the inner thighs with plie or sumo. These two types of exercises have practically no differences. The difference is only in the setting of the legs. With plia, they are maximally turned outward, like ballerinas, as shown in the photo. With sumo it’s not necessary.

After the correct setting of the feet shoulder width apart, you can proceed with the exercise:

  • while inhaling, slowly crouch down to a right angle at the knees, making sure that they do not protrude over the socks;
  • then exhale quickly rise up, i.e. return to starting position;
  • repeat another 8-10 times.

Girl crouches


Another effective exercise that helps to dry the area between the legs is lunges. Performing them, you really feel the tension of the inner part of each thigh. In addition, lunges involve the back surface, buttocks, quadriceps and smaller leg muscles, which are difficult to pump. At the initial stage, you can perform exercises without weights. When the volumes begin to decrease, it is worth introducing an additional load in the form of dumbbells. The exercise itself is performed as follows:

  • stand straight, arms are better placed on the belt;
  • with your right foot take a step forward and bend it to a right angle at the knees, while keeping your back straight and observing so that the knee does not go beyond the level of the foot;
  • then return to the starting position;
  • repeat on each leg 8-10 times.

Attention! The information presented in the article is for guidance only. Materials of the article do not call for self-treatment. Only a qualified doctor can make a diagnosis and give treatment recommendations based on the individual characteristics of a particular patient.

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