For many women, the one thing that they want is to get thinner thighs. This is no easy task and it isn’t just about working out the right muscles. It’s also about eating the right foods and staying on track with good nutrition. You will have to work hard and be dedicated to reach this fitness goal, but it can be done. By the end of this fitness journey, you’ll have the toned and slim inner thighs you have always dreamed of having.
If you’re working to lose that last bit of weight, specifically around the thigh area that you can never seem to get rid of, check out these 8 best exercises for inner thighs that will have you toned and shapely, and help you lose the weight there for good. Yes, it is possible to actually be happy with the way your legs look!
If you combine the following workouts and do them three times a week, you will see definite results.
Exercises To Reduce Inner Thigh Fat:
1 . Side Shuffle Switch:
How to do:
Stand with your feet together, arms by your sides.
‘Shuffle’ to your right by taking three quick steps to the side (right, left, right), and then lift your left knee up.
swinging your right arm forward.
Immediately reverse your shuffle (left, right, left) and land with your right knee up, left knee bent, swinging your right arm forward.
Repeat 20 times in a row as fast as you can, alternating sides.
2. Inner-Thigh Blaster:
How to do:
Stand forearms distance away from a sturdy chair or counter top, holding on lightly with right hand.
Step feet hip-distance apart, toes pointed straight ahead. Place a soft, small ball (or similar sized pillow) between inner thighs.
With left hand on hip, lift heels, balancing on balls of feet. Bend knees and lower about an inch (imagine back is sliding down an imaginary wall).
Press inner thighs into the ball, keeping shoulders stacked over hips, hips stacked over ankles, and core tight.
Raise hips back up and bring left arm overhead, squeezing the ball with inner thighs. Lower an inch to repeat.
Do 30 reps, and then turn around to repeat on other side.
Using an exercise ball when strength training is a great way to add a little bit more challenge to basic exercises. Since you have to work hard to keep the ball in place, you end up using more muscle groups. This exercise will tone your thighs, especially your inner thighs, and also your core.
How to do:
Lie on your side on the floor with your arms crossed in front of your body. If this is uncomfortable, bend your bottom elbow and rest your head on your hand.
Place a large exercise ball in between your feet, and slowly lift the ball up toward the ceiling using only your hips and butt. Return to the start position. This counts as one repetition.
Complete three sets of 15 reps.
4. Plie Squats:
How to do:
Start with your feet wide, toes turned out to 45 degrees, and your chest lifted high. You can use a weight like the model in the picture for a harder workout.
Bend your knees, engaging your gluts, core, and inner thighs, keeping them pressed back and over your baby toes as you lower down to 90 degrees.
Press through your heels and straighten your legs to complete the rep. Do 10 to 15 reps.
5. Glider Side Lunge:
This exercise works the legs and glutes, but as you slide your leg back to center, your inner thigh does all the work. You need one of those discs like the Valslide, but if you don’t have one, just use the lid of a plastic container and do this move on a carpet. Or wear socks and try it on a wood floor.
How to do:
Stand with your feet a few inches apart, with your right foot on the plastic lid. Make a fist with one hand and cup your other hand over it. Keep your hands in front of your chest throughout the exercise to help you stay balanced.
Put weight into your left leg, and as you slowly bend your left knee and squat down, slide your right foot out to the side.
Then as you slowly straighten your leg, slide the right foot back in.
Most of your weight remains in the leg that’s not moving.
Complete three sets of 10 reps with each leg.
6. Sumo Squat With Side-Arm Raises:
How to do:
Stand with legs wide and toes pointed outward slightly. Hold a pair of dumbbells in your hands with your arms straight and your palms facing down.
Bend your knees until your knees are over your ankles while raising your arms to just below shoulder height.
Arms should be in line with your legs — you should see the weights in your peripheral vision.
Straighten your legs and lower your arms simultaneously.
Complete three sets of 15 reps.
7. Adductor squeeze with Pilates ring:
This Pilates move will strengthen your inner thighs and glutes, which weaken with prolonged sitting.
How to do:
Start by lying on your side with a Pilates ring or squishy ball between the ankles and the arm outstretched with head relaxed.
Exhale and press the top leg down. Inhale to release. Keep the movement slow and controlled.
Tip: For a harder movement, reach the top arm to the ceiling.
Reps: 12 to 15 each side.
8. Scissor Leg Plank:
How to do:
Start in a classic plank position with each foot placed on small folded towels.
Now, side the feet apart while keeping your upper body fixed and
open the legs as wide as possible.
Slowly squeeze the inner thighs to slide the legs back together.
Do 2 sets of 15 repetitions.
