Butt and Inner Thigh Exercises to Lose Thigh Fat

If you are obsessed with hiding your thighs in baggy pants and long skirts, now is time to stop doing that.

You should start to work this quick interval workout, which targets your upper legs from every angle and simultaneously lifts and naturaly tones and tightens your butt.

How it works:

–           Perform it three to four days a week,

–           Warm-up before starting with 10-minute dynamic (sprint using any cardio machine or a jump rope).

–           Perform complete workout, alternating between sprinting and the exercises in order.

–           When you finish the last exercise, rest 30 seconds.

–           Perform 4 circuits total.

Time: up to 30 minutes

Equipment needed:

–           Jump rope,

–           Mat,

–           Resistance band

–           Pilates ring,

  1. Clamshell


–           Starting position – A) Laying on your right side, loop a resistance band around legs just above knees, bend the knees bent and stack them while heels are in line with glutes.

–           B) Keeping heels together and engaging core and glutes the entire time, lift left knee as high as possible,

–           Lowering knee comes to starting position. That is one rep.

Perform 4 Sets of 20 reps per side

  1. Leg Lift


–           Starting position – A) On all fours with a resistance band around legs just above knees.

–           Keeping knees bent, glutes engaged and core stabilized, lift right leg out to the side and back until upper leg is parallel with the floor.

–           Lowering leg to starting position, complete one rep.

Perform 4 Sets of 20 reps per side

  1. Lateral Walks with Band at Knees


–           Starting position – A) Stand with your feet together and a resistance band looped slightly above your kneecaps. Lean forward at the hips and bend  the knees slightly

–           B) Start taking a medium step to one side with your lead leg, followed by a little step by your trailing leg. Make sure to feel the resistance that the band provides on each step to the side.

Perform 4 Sets of 20 reps per side


  • Avoid locking out your knees and maintain a slight bend throughout the entire drill.
  • Keeping your hips square throughout the exercise, avoid letting them rotate while moving side to side.
  • Keep the knees lined up over your feet the entire time, (do not let them cave inward during the exercise).
  1. Squat with Knee Pulse


–           Starting position – A) Standing, feet hip-width apart, with a resistance band above knees, into a deep squat.

–           B) Press knees out 1 inch, while your glutes are engaged, chest lifted, and weight equally over both feet,

–           Returning to start position complete one rep.

Perform 4 Sets of 20 reps

  1. Ring Pulse


–           Starting position – A) Laying face up with feet hip-width apart, place a Pilates ring between thighs, while your hands are on the floor, abs engaged and hips lifted toward the ceiling into a bridge position.

–           B) From this position, bringing legs as close together as possible, squeezing the ring,

–           Hold this position, then release the squeeze.

Perform 4 Sets of 20 reps per side