The inner thighs are made up of a group of muscles known as the adductors. Often overlooked in workout routines, this area can start to sag due to fat buildup or the natural aging process.
Fortunately, you can fight this sagging to enhance the look of your legs, build muscle tone, prevent hip or knee injuries, and even boost athletic performance.
Here’s an easy-to-follow guide on the best exercises to target your inner thighs and why you should start incorporating them into your routine today!
🦵What Causes Saggy Legs?
Sagging typically happens when muscles lose their firmness and elasticity, causing the skin to look loose and soft. Your legs are especially prone to sagging due to several factors:
Aging
After the age of 25, collagen and elastin production slows down by about 1% each year. This means your muscle fibers lose their ability to stay tight and firm.
Hormonal Changes
Starting around age 35, estrogen levels begin to drop, which can make skin thinner and less elastic. Menopause often brings weight gain, contributing to more fat accumulation in the legs.
Lack of Exercise
Not engaging in regular physical activity can lead to muscle loss. Weak muscles can’t support the skin as effectively, causing it to appear loose.
Poor Diet
Diets low in protein but high in sugar and saturated fats not only contribute to weight gain but also cause the skin to lose elasticity and firmness.
Rapid Weight Loss
If you lose a lot of weight quickly without incorporating exercise, the skin may become loose and lack support, resulting in sagging.
💪Why You Should Train Your Inner Thighs
The inner thigh muscles, or hip adductors, are a group of five muscles located in the inner part of your thigh. Strengthening this area offers several aesthetic and functional benefits:
- Better stability and balance in your hips and pelvis
- Improved athletic performance
- Helps maintain good posture
- Reduces the risk of groin, hip, and knee injuries
- Tones muscles for a more sculpted look
- Minimizes sagging and fat accumulation
- Slims down the legs for a more aesthetic appearance
🔥How to Lose Inner Thigh Fat
To reduce fat in your inner thighs, you need an overall fat-loss strategy. The most effective approaches are:
Healthy Eating
To lose body fat, stick to a diet full of veggies, fruits, lean proteins, and limit refined carbs like white bread and rice. Avoid inflammatory or water-retaining foods like processed meats, pre-cooked meals, bread, alcohol, pizza, refined cereals, soda, baked goods, and fried foods.
Exercise
In addition to the inner thigh exercises mentioned earlier, other effective moves and sports for toning your legs include:
- Hip rotations
- Side lunges
- Side leg raises
- Calf raises
- Adductor bridges
- Jumping jacks
- Leg raises
- Steps
- Squats
- Lunges
- Calf raises
- Jumping jacks
- Leg lifts
- Step-ups
- Jump squats
- Leg extensions
- Deadlifts
- Cycling or spinning
- Soccer
- Running
- Swimming
❓Why aren’t diets and exercise enough to combat sagging and eliminate localized fat?
Diet and exercise are key for overall health and contribute to reducing total body fat and improving muscle tone. However, the loss of skin elasticity as a consequence of aging or sudden weight loss, genetic predisposition, resistant localized fat, and hormonal changes can hinder muscle toning, especially in a complicated area like the inner thighs.
Plastic Surgery
If you’re looking for a surgical option, a thigh lift (or cruroplasty) is recommended. It’s not just for removing fat but also for tightening loose skin and removing leftover fat deposits. It’s especially beneficial for people who have lost a lot of weight from bariatric surgery, liposuction, gastric bands, or strict diets.
Body Radiofrequency
Spa treatments can help reduce localized fat and even complement surgery. One of the best options is body radiofrequency, which uses high-frequency electromagnetic waves to heat deeper skin layers, stimulate collagen production, and combat fat deposits.
Radiofrequency not only reduces fat but also firms the skin and reduces the appearance of stretch marks and cellulite.
Intense Pulsed Light (IPL)
Although commonly used for hair removal, IPL treatments can stimulate collagen production and promote cell renewal to fight sagging skin caused by weight loss or aging.
📝Tips to Prevent Sagging
While aging is inevitable and often comes with skin laxity, these tips can help you prevent sagging skin:
- Stay hydrated: Drink around two liters of water a day to nourish your skin and keep it plump.
- Stay active: Walk or run daily, play sports, go to the gym, or do home workouts to keep muscles toned.
- Eat a balanced diet: You don’t have to cut out carbs completely, but reducing them and choosing healthier options will help you maintain a healthy weight and prevent fat accumulation.
- Pamper yourself! Use firming creams, spa treatments, and massages to keep your skin beautiful, stimulate your body’s self-repair mechanisms, and make you feel good inside and out.
📅Book Your Appointment at Soulya!
Say goodbye to sagging legs! At Soulya, we’re a plastic surgery and medical spa clinic with specialists ready to help you regain your shape and achieve amazing results.
Schedule your consultation through our contact form, by email at contact@soulyaesthetics.com, or via WhatsApp at +52 66 32 11 50 55. See for yourself why Soulya is the best choice for your treatments.
