How to Get Rid of Fat Adductors

Studio shot of a woman's legs

If your inner thighs are fat and flabby, you must tone your adductor muscles. Fortunately, this is not as difficult as toning your outer thighs, or your abductor area. The three adductor thigh muscles are responsible for bringing your thighs toward the center, or midline, of your body. Walking, running, squatting and lunging all engage your adductor muscles even if it may not be as apparent as squeezing a ball between your thighs. To get rid of fat adductors, you must incorporate a progressive leg routine, include some aerobic exercise and decrease the number of calories you eat per day.

Complete a leg routine consisting of multijoint leg exercises at the beginning of the week. Include dumbbell sumo squats, walking lunges and one-leg dead lifts, as all of these exercises tone and build your adductor muscles. Do four to six sets of eight to 12 repetitions per exercise. Use progressively heavier weights to ensure you are continuously challenging your inner thigh muscles.

Incorporate another leg routine toward the end of the week, this time focusing on single-joint adductor exercises. Perform cable adductor pulls, ball squeezes and side-lying inner thigh raises. Use moderate weight and complete four sets of 15 to 20 repetitions per exercise.

Add sprint intervals one day per week to your weekly routine; do these intervals across a flat field, a running track or a treadmill if it's not convenient to exercise outdoors. Sprint as fast as you can for 20 to 30 seconds then walk for two minutes, totaling 10 sprints. Sprints require your leg muscles, including your adductor muscles, to contract powerfully and forcefully, toning your inner thigh muscles.

Include two cardio workouts per week that last for 60 to 90 minutes each session. Take a one-hour step aerobics class, or train for 30 minutes each on the treadmill, bike and elliptical. You may also divide your 90-minute session by doing a cardio workout for 45 minutes in the morning and then another 45 minutes later in the day. Engaging in longer and more frequent aerobic exercise burns plenty of calories so you can get rid of fat adductors.

Write down an estimate of the total number of calories you currently eat per day. Subtract 500 to 1,000 calories from your total to estimate the number of calories you should now eat if you want to get shed body fat, including the fat covering your inner thighs.


Complete a 10- to 15-minute warm-up session prior to your workouts; this prepares your body for the more strenuous exercise to come. Incorporate a 10-minute cool-down period as well; this helps to slowly return your body back to a pre-exercise state.

Maintain a workout journal to ensure your resistance training and aerobic workouts are progressively more challenging. Keep a food diary to ensure you are eating within your allotted calories every day.


Gradually ease into your new leg workouts and aerobic exercises. This reduces your risk of spraining your joints and straining your muscles. It also helps minimize muscle soreness.