Many women call their lower half a problem spot. Excess weight in the area might not be as worrisome as extra belly fat, but being overweight poses several health risks, including heart disease, cancer and diabetes. Cycling is a good way to drop weight from your inner thighs because it burns calories. You don't have to ride your bike for hours at a time to see benefits, but you do need to stick to a regular workout schedule.
The Centers for Disease Control and Prevention recommends that women get at least 150 minutes of cardio each week, though more will help you lose inner-thigh fat more quickly. You can't use cardio to target your inner thighs, but it can help burn fat all over your body. Take a 30- to 60-minute bike ride, five days per week to meet these guidelines. Or, combine cycling with other forms of cardio, such as swimming or jogging, for a well-rounded workout that will have you back in your favorite shorts in no time.
Healthy Weight Loss
The bottom line when it comes to weight loss is to burn more calories than you consume. To drop 1 pound in a week, you must get rid of 3,500 calories through exercise and a low-calorie diet. A consistent cycling schedule helps you create the calorie deficit necessary to get rid of unwanted thigh flab. A 150-pound woman burns almost 600 calories in one hour riding at a 12 to 14 mile per hour pace. Step it up to 14 to 16 miles per hour and a 150-pound woman burns about 720 calories in 60 minutes. Balance this with a low-calorie meal plan and you'll see your inner thighs getting smaller in just a couple of weeks.
Tips for Cycling
Overestimating your calorie burn might get in the way of slimming your inner thighs. If you think you're burning more calories than you really are, you probably won't see the results you desire. Stay at a moderate pace throughout your bike ride to keep your calorie burn consistent. At this intensity, you'll be winded, but you should be able to have a conversation. Or, try interval training, which allows you to ramp up your calorie burn with a shorter workout. Intervals involve riding at a moderate pace for several minutes, then going all out for a shorter amount of time and back and forth throughout your ride.
All the bike riding in the world isn't going to shrink your inner thighs if you undo your hard work by hitting the drive-thru after your workout. You might be taking in more calories than you just burned, which is definitely not conducive to weight loss in your thighs. Instead, fill up on a variety of foods from each food group, which contain the nutrients necessary to fuel cycling but are low in calories. Add two or three strength-training sessions each week, including exercises that target your inner thighs. Squats and lunges are good choices. Strength training builds lean muscle mass, which boosts metabolism and burns calories.
- MayoClinic.com: Exercise Intensity: Why It Matters, How It's Measured
- Health Status: Calories Burned Calculator
- Cycling Performance Tips: Bicycling and Weight Control
- Centers for Disease Control and Prevention: Losing Weight
- Centers for Disease Control and Prevention: How Much Physical Activity Do Adults Need?
- MayoClinic.com: Rev Up Your Workout With Interval Training
Eliza Martinez has written for print and online publications. She covers a variety of topics, including parenting, nutrition, mental health, gardening, food and crafts. Martinez holds a master's degree in psychology.