For many women, the inner part of the thighs is a “problem” and they want to change it in every possible way. However, this is not so easy if you perform exercises that are not exactly effective for this part of the body.
Still getting inner thighs is probably the second thing on your wish list after getting rid of the stomach, don’t worry, you’re not the only one. In fact, the thing is that fattening up your inner thighs is quite easy and can be done in no time, but losing weight in that area is hard. Also, keep in mind that nothing is impossible.
Therefore, in an attempt to lose weight on your inner thighs, you need to be persistent and the results may not appear immediately, but you still have to keep at it.
Here are 8 exercises that will tone your muscles in the shortest possible time and solve the problem of excess fat on the inner thighs.
DONKEY KICKS
- Start on all fours on a yoga mat. Make sure your knees are below your hips and your hands are below your shoulders. Bring your spine to a neutral position and draw your shoulder blades down and back.
- Inhale.
- Exhale. Keeping your knee bent, release and raise your right leg until your thigh is in line with your spine, making sure your foot remains flexed.
- Inhale. Lower your right leg to return to the starting position, but without resting your knee on the mat.
- Complete 10 reps on the same side, before repeating the remaining reps on the other side.
SQUAT WITH DUMBBELL
- Stand tall with your feet spread wide and your hips turned slightly outward.
- Hold a dumbbell or kettlebell in front of your chest while keeping your elbows close to your body.
- Bend at the hips, knees, and ankles to squat down.
- Continue until your hips are slightly lower than your knees.
- To get up, push your feet toward the ground and return to the starting position.
- Complete 10 reps, rest, and repeat for a total of two to three sets.
SUMO SQUAT
- Stand with your feet slightly wider than hip-width apart and turn your feet out.
- Keeping your hands together in front of your chest, push your hips down and back into a squat.
- The weight should be on the heels and the toes should be able to move freely. Make sure to keep your chest up and your back straight.
- Return to standing position and repeat.
- Do 10 repetitions.
STAR JUMPS
- Stand with your feet together and your hands by your sides.
- In one movement, she jumps trying to get her feet to the sides, and raises her arms above her head.
- You have to imagine that when you are in the middle of the jump you make a star with your body.
- Return to standing position and repeat.
- Do 30 repetitions.
WALKING LUNGES
- First of all, you should stand with your feet shoulder-width apart and your hands at chest height.
- Next, step forward with one leg and bend your knees until your back knee almost touches the ground.
- Return to the starting position having advanced that step you have taken forward.
- Then do the same with the other leg. Always moving forward.
- Count 20 steps alternating both legs.
SIDE STEPS WITH RESISTANCE BAND
- With a resistance band wrapped around your lower thighs, place both feet on the ground hip-width apart, making sure your knees remain in line with your toes. Looking straight ahead, bend at the hips and knees, making sure the knees are in line with the toes. Continue bending your knees until your upper legs are parallel to the ground. Make sure your back stays at a 45-90 degree angle to your hips. This is the initial position.
- Inhale.
- Exhale. Keeping a squat position with your right foot on the floor, step your left foot out so your feet are slightly shoulder-width apart.
- Inhale. Keeping the squat position and with your left foot on the floor, step your right foot inward to return to the starting position.
- Complete 10 reps on the same side before completing the remaining reps on the other side.
CLAMSHELLS
- Lie on your right side with your arm extended along with the mat and your head relaxed on your arm. Bend both knees and bring them slightly forward to align your feet with your buttocks, making sure your hips are stacked and you keep a small space between your waist and the ground. This is the initial position.
- Inhale.
- Exhale. Keeping your feet together, engage your right glute to drive your right knee toward the ceiling, making sure to maintain the distance between your waist and the floor.
- Inhale. Lower your right knee to return to the starting position.
- Complete 10 reps on the same side before completing the remaining reps on the other side.
BUTTOCKS BRIDGE
- Lie on your back with your knees bent and your feet flat on the floor.
- Lift your hips off the ground so your body forms a straight line from your shoulders to your knees.
- Pause when you’re in that position, and then slowly lower your body back to the ground.
- Do 2 sets of 12 seconds.
