Fat Pouches On Inner Thighs: 12 Easy Ways To Get Rid

Fat pouches on inner thighs is not entirely bad, but if you have extra fat in your inner thighs, then you have to do something about it and as soon as possible. Fat itself not completely bad, because; it helps to protect your organs and preserve your life. But like it is said, “Too much of anything is harmful”. The inner thighs is one area of the body that is most likely to store fat. It is a very frustrating part of the body to slim down just like the belly fat.

Research has shown that fat tends to be found more on the inner thighs of women than that of  men. When thinking of getting rid of fat pouches on inner thighs, it is important to know that you cannot target only your inner thighs fat.

Generally, you cannot lose fat in a specific part of the body. It is an over all process. So, if you want to get rid of fat pouches on inner thighs, you should be prepare to lose a bit of fat all round your body too and know that you do not have any control over it or where it will start from. Exercise and diet are the most important thing to look out for when trying to get rid of fat pouches on inner thighs.

So many people have laid complains that exercise only makes the inner thigh worst by making it grow bigger instead of it going smaller. Yes!, not all exercises would help you do away with inner thighs fat, there are specific exercises to help you achieve it and you would get to know them as you proceed in reading. But notwithstanding, there are still other minor ways to get rid of fat pouches on inner thighs.


There are three (3) common things that makes fat pouches to develop in your inner thighs. They are;

  • Improper Diet: If you ear so much calories than you try to burn them, it stores up thereby producing fat.
  • Genetics: Genetics plays a big role as anyone can inherit the morphological gene of their parents or relatives.
  • Fat Cells: Fat pouches on inner thighs may be caused by different types of fat cells which are;
  • Subcutaneous Fat: This is mostly common in the thighs. It is located just beneath the skin.
  • Intramuscular Fat: These are fats which are located within the muscles.
Fat Pouches On Inner Thighs:
Fat Pouches On Inner Thighs


1. High Intensity Interval Training(HIIT)

High Intensity Interval Training (HIIT) is a fat burner and a strength builder. It can be done anywhere and anytime. It does not only burn fat but it also affects your metabolism by altering your insulin response positively. Examples of high intensity interval training includes; high knees, jump squats, burgees.

You need 85% to 95% of your effort to perform this training. Because of the intensity of the high intensity interval, you will need to do it with other exercises or cardio for recovery. Doing this for 2 to 3 times a week can help you get rid of fat pouches on your inner thighs.

2. Work On Your Diet

A balanced diet helps you to loss some calories and also works on your metabolism thereby reducing fat in your whole body which includes your inner thighs. Calculating it, one pound of fat is equal to about 3,500 calories, so if we cut down your calories for one week or two, you would be able to get rid of fat pouches on your inner thighs.

Foods to eat to get rid of fat pouches on inner thighs;

  • Lean protein
  • Cocktails
  • Vegetables
  • Fruits
  • Whole grains
  • Nuts
  • Legumes
  • Eggs
  • Meat

Foods to avoid to get rid of fat pouches on inner thighs;

  • Processed food
  • Junk food
  • Fried food
  • Baked food
  • White food
  • Sugary drink
  • Alcohol
  • Pasta
  • Soda
  • Dessert
  • Bread

Note: Do not starve yourself or reduce your food portion to get rid of fat. Just eat the right diet. Ensure to stick to your diet.

3. Engage In Strength And Muscles Training

The calories you burn when doing strength training is so much more than what you burn when doing just any normal training.

4. Coolculpting

This is a treatment to freeze fat. It is an FDA approved treatment. It is the world’s number one non-invasive body treatment which is used world wide. It is used to reduce any stubborn and unwanted fat. It is not only used to get rid of fat pouches on inner thighs but all round body fat. After undergoing this treatment, you would get rid of fat pouches on inner thighs in about 2 to 4 months.

5. Cardio

You can burn a lot of calories and metabolic fibers if you add cardio to a strength training at least two times a week. Running, swimming, walking, biking around cardio that can be fun to do and at the same time can burn fat pouches on inner thighs.

6. Soft Tissue Manipulation

This is a blasting, a facial blasting which has to do with using a particular product to massage your body with pressure to reduce fat and occurrence of cellulite.

7. Reduce Your Intake Of Salt

Retained water stores salt and this can cause bloating which can affect not just your inner thighs but your whole body. If you reduce your intake of salt, you would notice a change in your fat level and a reduction in the retention of water.

8. Hill Training

To make your inner thighs muscles strong and to get rid of fat pouches on inner thighs, you need to run up and down hills. First, you run for about 30 seconds timing your self with a stop watch. Do this for about 5 to 10 times and for 2 to 3 times in a week.

9. Take More Electrolytes

Electrolytes like Calcium, Potassium and Magnesium are plenty in many food. They should be added to your diet. Examples of electrolytes includes; Yoghurts, green leafy vegetables and many others. Electrolytes helps to reduce the salt that would be retained in your body.

10. Drink Lots Of Water

To keep your body active, you need to stay hydrated. The most essential factor to keeping your body hydrated is to drink lots of water. Hydration fastens up the rate of metabolism in your body. You are expected to drink 8 to 10 cups of water a day. Drinking plenty of water also flushed out unwanted fluid and excess salt, thereby reducing bloating.

11. Have A Sound Sleep

You might be wondering how sleep helps. By sleep, I mean a sound sleep not a lazy or all day sleep. A sleep of 5 to 8 hours is sound enough. Lack of sleep can affect your weight in different ways. It takes away your strength thereby leaving your muscles weak and making you feel stressed. Stress can cause your body to produce hormones that can store fat, example; cortisol. Also, when you do not sleep at the right time, you increase your appetite and tend to eat junk food or any other food against your diet.

12. Exercise

Exercise and diet in works hand in hand. You cannot choose to do one and leave the other. You would not achieve maximum result. Exercise helps to keep your muscle strong and shape your inner thighs. Although, not all exercise helps to reduce fat pouches on your inner thighs. Aerobic exercises are the right exercise to help you burn fat pouches on your inner thighs.

Note: Avoid doing squats exercise or exercise to gain hips. Spend about 20 to 30 minutes, 2 to 3 times a week doing exercise to help strengthen your muscles and help you get rid of fat pouches on your inner thighs.

Exercises to engage in to help you get rid of fat pouches on inner thighs ;

  • Skater: (Repeat this for about 10 times per leg).
  • Sumo Squat: (Repeat this for about 30 seconds).
  • Side Lunge: (Repeat this for about 12 to 15 times per leg).
  • Single-Leg Circles: (Repeat this for about 5 to 10 times per leg).
  • Supine Inner Thigh Lift: (Repeat this for about 10 to 15 times per leg).
  • Cursty Lunge: (Repeat this for about 10 to 15 times per leg).
  • Walking Lunge With Dumbbells: (Repeat this for about 10 to 15 times per leg).


Fat pouches on your inner thighs might just develop due to improper diet or genetics. Some people are not just meant to have gap between their thighs, mostly due to genetics but that does not mean you cannot do a bit of change. The above listed ways to get rid of fat couches on your inner thighs are very effective and all you need to do is to trust the process and be consistent.

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