Excess weight in your thigh and groin area doesn't put you at risk of heart disease like belly fat does, but it can leave you feeling self-conscious about the way you look in and out of your clothes. Although it's not possible to focus weight loss specifically on your thigh and groin area, an eating and exercise plan that promotes overall weight loss will help you lose excess thigh and groin weight. See your physician for health clearance before you get started.
Lose Thigh and Groin Weight through Exercise
Engage in aerobic exercise for 60 minutes, five days per week, suggests the Centers for Disease Control and Prevention, to lose weight all over, as well as in the thigh and groin area. Boost the conditioning benefits of your aerobic activity by doing exercises that engage the muscles of the thigh and groin area, such as jogging, playing tennis or basketball, or brisk walking.
Perform 25 wide-stance squats three times per week to slim the thigh and groin area by toning the muscles. Stand with your feet 3 feet apart and your hands on your waist. Bend your knees slightly to get into the starting position. Squat down until your thighs are parallel with the floor. Hold the squat for a count of two, and then slowly rise to the starting position to complete one full repetition.
Do leg circles to work your thighs and improve the muscle tone. Lie on your back with your hands resting at your sides. Lift your right leg until your toes are pointing at the ceiling; keep your hips planted on the floor. Rotate your foot clockwise to make 10 small circles. Repeat the exercise in a counterclockwise motion before switching to your left leg. Do these three times per week.
Work the muscles of the outer thighs, as well as the inner thighs and groin area with leg kicks. Stand behind a chair, lightly resting your hands on the back of the chair for balance. Position your feet shoulder-width apart, and then place your left foot 6 inches in front of the other foot. Swing your foot to the right as far as possible, and then kick it out to the left. Return to the starting position to complete one repetition. Perform 12 to 24 repetitions with each leg, three times weekly.
Promote Weight Loss with Healthy Eating Habits
Build muscle mass by doing strength-training exercises for your entire body three times per week, for 20 minutes each session. Muscle mass helps your body burn calories more efficiently for overall weight loss, as well as a loss of weight in your thighs and groin.
Lose 1 pound per week by reducing your calorie intake by 500 each day for overall weight loss that will also help you slim down your thighs and groin area. Drink herbal tea or water instead of sweetened soda or coffee beverages to save 200 to 500 calories, or skip the vending machine snack and eat an apple instead to cut 200 or more calories.
Consume a healthy diet consisting of fresh produce, dairy with a low fat content, fiber-rich whole grains and lean sources of protein. Eat small meals and snacks, suggests the University of Maryland Medical Center, to avoid hunger that leads you to cave in to the temptation to eat unhealthy snacks.
Track what you eat by writing it down to avoid overeating and become more mindful of what you're eating over the course of the day. Weigh and measure portion sizes to avoid consuming more calories than you realize, which can make it difficult to lose weight all over and in the thigh and groin areas.
- American Council on Exercise: Why is the Concept of Spot Reduction Considered a Myth?
- Mayo Clinic: Rev Up Your Workout with Interval Training
- Centers for Disease Control and Prevention: Physical Activity
- Real Simple: Trim Your Inner Thighs with Easy Exercises
- Fitness Magazine: Our Top Ten Thigh Exercises
- University of Maryland Medical Center: Common-Sense Strategies for Long-Term Weight Loss
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