To get rid of "pregnancy thighs" (extra fat and potential cellulite), focus on a holistic approach with a healthy diet, consistent exercise (cardio + strength training like squats/lunges), and lifestyle changes, as spot reduction isn't possible; consult your doctor before starting postpartum exercise, and for significant concerns, surgical options like liposuction exist but require a healthy lifestyle for lasting results.
Women accumulate fat reserves throughout pregnancy, especially in the tummy, back and thighs. These reserves store energy and are necessary to ensure that the pregnancy and breastfeeding go well.
How Do You Lose Inner Thigh Fat?
Much of this fat often settles in the hips, buttocks, and thighs. It's part of your body's natural process to protect you and your baby! After giving birth, it can take some time for your body to start shedding these extra fat stores.
Regular exercise, including targeted strength training and cardiovascular activities, is crucial for toning thigh muscles and reducing overall body fat. Surgical options like liposuction and thigh lift surgery can effectively remove excess thigh fat but should be complemented by a healthy lifestyle for lasting results.
Thigh fat removal can happen naturally through proper diet and exercise. A diet rich in fruits, vegetables, lean proteins, and fat-free products can help. You should also consider switching from processed grains to whole grains. Do your best to avoid refined and processed foods and alcohol.
Here's what will help you lose 3 or more inches off your thighs and maintain a toned appearance:
A recent study found that only 20% of women return to their pre-pregnancy weight within the first three months postpartum and that 24% of women retain at least 10 pounds one year postpartum. (McKinely et al., 2018.) For a little help, see these progressive post-pregnancy exercises for weight loss.
There's no single "hardest" month, as challenges vary, but many find the first trimester tough due to nausea, fatigue, and hormonal shifts, while the third trimester (months 7-9) often brings the most physical discomfort from the baby's size, affecting sleep, mobility, and causing aches, heartburn, and frequent urination. The difficulty often shifts as pregnancy progresses, with the first months focused on adjustment and the later months on physical strain and preparation for birth.
Genetics and a lack of exercise are standard reasons, but for women, thigh fat can also commonly develop for estrogenic reasons.
If you were active before pregnancy, you can maintain that level of exercise. If you weren't, gradually increase your activity level. You could start with walking, which is very safe and effective.
Yes, it does—when done the right way. If you're someone trying to slim down your thighs without going through punishing workouts, walking can be a gentle yet powerful way to begin your fitness journey. Toning your thighs doesn't have to mean endless squats or high-intensity workouts.
Hip Widening
This hormonal shift can lead to a widening of the hips, which may persist after giving birth. While some women may notice a permanent change in hip width, for others, the hips may gradually return to their pre-pregnancy size as the ligaments tighten over time.
1. Your Estrogen Levels Are High. High levels of the sex hormone estrogen can send fat to the hips, thighs, and pelvis area, according to an article published in Frontiers in Endocrinology, making lower-body weight gain more common in women.
Squats with a fitness ball
Stand up straight with a fitness ball behind your back against a wall. Put your feet about shoulder-width apart. Slide down the wall until your knees reach a 90-degree angle. Keep your heels flat on the floor.
🏋🏻Doing 100 squats a day can help tone your thighs and firm your glutes, but ladies… it won't necessarily make your thighs smaller. Use light weights or no weights to ensure you don't increase the size of your thighs.
4) Jumping Jacks
It is a fun exercise to reduce fat in the thighs. It is considered a full-body exercise and it releases stress as well.
Walking is the best type of exercise for lean legs. It will help get rid of excess fat on your legs and lean them out. When you do cardio at a low to moderate intensity i.e. walking, your body burns stored glycogen (carbs) first, and then fats.
The 3-3-3 rule for weight loss is a simple, habit-based method focusing on three key areas: 3 balanced meals a day, 3 bottles (or ~1.5L) of water by 3 PM, and 3 hours of physical activity per week, aiming for consistency over complex diets. It simplifies fat loss by establishing rhythm through consistent eating, adequate hydration to support metabolism, and regular movement, promoting sustainable health without intense calorie counting or restrictive rules, says Five Diamond Fitness and Wellness, Joon Medical Wellness & Aesthetics, and EatingWell.
Exercise: Regular exercise, after doctor's approval, is crucial. Activities like pelvic floor exercises, yoga, and brisk walking help shed excess weight and strengthen core muscles, which support the abdominal wall and contribute to a tighter appearance.
These are some habits that worked for me:
Don't Skip Cardio
Good news: cardiovascular exercises like brisk walking, running, cycling, and swimming are all great ways to burn body fat, including that stubborn thigh fat.
This eating regimen is based on traditional Korean food habits, which are naturally loaded with whole foods, fermented ones like kimchi and plenty of vegetables and lean protein. Unlike most Western diets, it refrains use of dairy and red meat, instead focus on seafood, vegetables, rice, and broth-based dishes.
For people who are overweight
They should drink more water to remain hydrated and help lose weight. Generally, you should take half of your body weight in ounces of water. Therefore, a person weighing 180 pounds should target about 90 ounces in a day.