Most women can agree on one specific “problem area” we all struggle with; the inner thighs. The inner thighs go unnoticed and neglected for months, until that first day of shorts weather, or worse, swim suit season. All of a sudden, seemingly without warning, we are scrambling to find any and all exercises that target this area and hitting the gym in full force.
Unfortunately, toning and firming any area of the human body does not happen overnight or even in a week. In order to see a significant change in those troublesome inner thighs, you have to be proactive and consistent with your workouts.
Don’t Wait Until The Last Minute!
Start including inner thigh exercises into your regular workouts right now. By squeezing in a few thigh-specific sets every time you hit the gym you will have long lasting results. Which, in turn, means no more last minute panic attacks when it’s time to bring out the shorts and swim suits.
How to Get Started.
There are many ways to start incorporating thigh exercises into your routines. If you delegate different days for upper and lower body work, simply add onto your lower body days. If you are a cardio bunny who prefers constant movement over the stationary weight room, add in some thigh exercises at the end of your workout.
You don’t have to dedicate any more than 15-20 minutes onto your existing workout routines, and the results will be sure to impress!
Targeting Inner Thighs
Example Exercises and Ideas
The following exercises require no equipment and can easily be performed anywhere:
Basic Leg Lifts
Laying on your side, lift one leg straight up and lower slowly back down. Repeat as many sets as desired and then switch to the other side.
Basic Knee Lifts
In the same position as the previous exercise, slightly bend your knees in. Lift leg in that position and repeat on each side.
Walk In-Out Plank
Start in a push up position with feet together. Step one foot out to the side, then step the other foot out to the side and hold that position for a few seconds. Walk one foot back to the center, and then the other. Repeat as many sets as desired.
Sumo Squat
Standing with feet a little farther than shoulder width apart, turn toes out to the side as much as comfortable. Perform numerous deep squats in this position.
Wall-Sit Leg Lifts
Sitting straight up against a wall, bend one knee and hold it into your body while the other leg is out straight. Hover the straight leg a few inches above the ground and slowly move it out to the side, and then back to the center. Try not to let the foot rest on the ground until you have finished an entire set. Repeat on each side.
The following exercises require minimal equipment.
Sitting Dumbbell Leg Lift
Sitting in a chair, place a fairly lightweight dumbbell between your feet and lift legs straight up off the ground and lower slowly. Repeat as many sets as desired.
Bridge Knee Squeeze
Get into bridge pose by laying on your back with feet flat on the ground and knees bent at hip distance apart. Place a block, a small ball, or something similar in size, between your knees and slowly lift and lower tailbone to the ground.
Wide Dumbbell Squat
Standing in a wide squat position – feet farther than hip width apart – hold a dumbbell with one end facing the ground and repeat a basic squat movement as many times as desired.
Micah is a traveling swim coach and personal trainer, depending on the season. She is also currently working on her Master of Science in Athletic Administration and Coaching. Micah loves to live an active lifestyle, whether she is competing in open water swims, running a road race, practicing yoga, or biking with her dogs. The main objective in her career is to... Read More
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