The adductor muscles make up the groin area on the inside of the thighs. Fat that builds up around the groin is not hazardous to your health, but it does cause frustration. Like any area on your body, you cannot reduce only the size of the groin area. Adding a few weight-training exercises to your weight-loss plan can promote better definition, however, to lose weight in the groin, you have to lose weight throughout your body as a whole.
Healthy EatingStep 1
To lose weight around your groin, you'll need to lose weight in general. Healthy eating will be key to this weight loss. Track your calories for three days, total the intake and divide by three to get an average. Reduce this amount by 500 to get a new intake, and eat that many calories a day. For example, if you currently average 2,500 calories daily, make your new intake 2,000. This will cause about 1 lb. of weight loss weekly. Choose foods that are low in fat and calories, like fruits, vegetables, lean meats, whole grains, low-fat dairy and fish.
Healthy EatingStep 2
If you're struggling to drop 500 calories from your diet every day, consider reducing the calories you drink. Soda, sweetened tea, dessert coffees with whipped cream, milk shakes, slushies and alcohol all contain a high amount of calories. Stick with calorie-free options instead, such as water, diet beverages and unsweetened tea.
Healthy EatingStep 3
Prevent yourself from overeating by incorporating healthy snacks into your diet. Have snacks two to three hours after your meals, and keep them small. Whole-grain crackers with hummus dip, nuts and fruit are healthy options. This will help you avoid overeating at meals and will keep your energy levels steady all day.
Add Cardiovascular Exercise to Burn CaloriesStep 1
Perform cardiovascular exercise to burn fat around the groin. Choose a type that you like, such as brisk walking, running, biking, stair climbing or rowing. Aim for 45 to 60 minutes, and work out three or four days a week.
Add Cardiovascular Exercise to Burn CaloriesStep 2
If you're having trouble sticking to a cardiovascular exercise routine, consider setting times to work out with a friend. This will keep you accountable for showing up and getting the workout done.
Add Cardiovascular Exercise to Burn CaloriesStep 3
If you don't like to work out alone, consider joining some of the many cardiovascular group classes offered at a fitness center. Aerobics, water aerobics and indoor cycling are all good cardiovascular options.
Add Toning and Weight Training to Your RoutineStep 1
Try a personal training session with a trainer at a gym. Ask the trainer to design a program to target your groin area. After a session or two, you should be able to follow this routine on your own or you can sign up for more sessions if you need the motivation of having a trainer.
Add Toning and Weight Training to Your RoutineStep 2
If you don't want to work out in the gym area, you can take group classes like Pilates and yoga. These types of classes often incorporate exercises to tone the inner thigh area.
Add Toning and Weight Training to Your RoutineStep 3
If you can't get to the gym, try using lower body toning DVDs at home. If you don't want to buy, you can check DVDs out from your local library. Choose DVDs that focus on lower body conditioning. Many of these exercises on these DVDs can be done at home without equipment.
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This article reflects the views of the writer and does not necessarily reflect the views of Jillian Michaels or JillianMichaels.com.