These 6 Exercises Will Work Your Inner Thighs
Most women have one stubborn area in their
body they often find difficult to work off. Thankfully, excess fat
around the inner thigh area can be toned and trimmed with specific
exercises. This part of our body needs to be targeted specifically as it
is not commonly used in everyday activities. The exercises below
specifically target the inner thighs and other larger leg muscles.
Getting Started: Spend a couple of minutes warming up the body before
commencing with the below exercises. Repeat the exercises three to four
times per week, pairing it with other exercises, for your core and legs.
1. Frog Bend
No equipment is necessary for this
resistance exercise.
Here's How:
1. Lie on your back on a mat, keeping your legs extended over the hips.
Keep your feet flexed, heels together and your toes turned out.
2. Bend your knees slowly, taking them out to the side, then straighten
them back. Use your inner thigh muscles to control the movement.
3. Do the exercise for a total of three sets, with 10 repetitions each,
resting in between each set.
2. Scissor Kicks
This exercise moves your legs in multiple
directions, working out both your inner thighs and your core.
Here's How:
1. Lie on your back, arms out to the side.
2. Raise your feet about 30cm (12 inches) off the floor. Control your
core muscles and scissor your legs up and down for 10 repetitions.
3. Alternatively, you can scissor your legs side to side, crossing one
foot over the other and alternating your top leg each round. Repeat for a
total of 10 repetitions per leg, completing one set.
4. Repeat the exercise for a total of three sets, trying not to release
your legs in between.
3. Side and Cross Over Lunges
Tone your inner thighs with a full body
workout.
Here's How:
1. Stand with your feet shoulder-width apart. Take a wide step with your
left foot as shown in illustration A. Bend your right knee, pushing
your hips behind you when you are stepping aside. Keep your back
straight and your face forward. Extend your right leg as you move your
body weight onto your left side.
2. If needed, touch the ground with your fingertips for extra support,
placing each hand on either side of the left foot. Return to standing
and perform one set for each leg with 10 to 15 repetitions.
3. Alternatively, you can do the classic lunges, as shown in
illustration B. Stand with your right leg forward, and your left leg
back. Slowly bend the knees until both legs are at a right angle. Then
push back up to starting position. Keep your back straight and don't let
your knees extend over the toes. Practice one set for each leg at 10 to
15 repetitions.
4. Seated Ball or Pillow Squeeze
Give your inner thighs a nice squeeze with
this workout.
Here's How:
1. Sit on a chair. Keep your feet rested on the floor, knees bent at a
90-degree angle.
2. Place a ball, or a pillow, between your thighs. Take a long deep
inhale. As you exhale, squeeze the ball between your thighs. Hold for 1
minute, breathing normally then rest for 30 seconds to one minute and
repeat again for another two sets.
5. Inner Thigh Lift and Circles
Works your glutes, core and inner thigh
muscles.
Here's How:
1. As shown in the illustration, lie on your right side, supporting your
head with your bent arm.
2. Bend your left leg, placing your foot on the floor in front of your
right leg, holding your ankle for support. Keep your right leg extended.
3. Use your inner thigh muscles to lift your right leg upwards (about
15cm or more). Hold for a couple of seconds then slowly lower your right
leg back. Repeat for 10 to 20 times on each side.
6. Side Squat with a Band
This exercise requires resistance bands. It
works on your inner and outer thighs, hips and bottom.
Here's How:
1. Stand with your feet shoulder-width apart. Tie a band around your
lower legs.
2. Then lift your right leg, while pressing the resistance band out.
Your left leg remains on the floor. Then bend your knees into a deep
squat and stand up again, bringing your feet back to shoulder-width
apart.
3. Repeat the exercise, alternating your legs, or taking 10 steps to the
left and then 10 steps to the right.