Everybody longs for perfectly sculpted legs, but thighs can be a problem area. According to Web MD, weight loss and aging can both contribute to the development of sagging skin in the thigh region, but you don’t have to live with it. Sometimes, you have to create a workout regime that really focuses in on the areas that cause you the most issues. Don’t work hard, work smarter!
No matter what your lifestyle looks like, there are thigh workouts for you. Whether you are in the best shape of your life or just starting your fitness journey, some methods will get you the results you are looking for. Let’s take a look at 11 exercises that are proven to tighten and tone those inner thighs. You’ll be happy that you did.
1. Sumo Squat and Drag
An article from Prevention describes the sumo squat and drag as being a great source for inner thigh training. The squat itself is good for the upper body, but the controlled movement of the drag makes sure that the thighs are involved.
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To do:
Start with your feet spread out slightly past your shoulders. Dip your buttocks down so that you are in a squat position. As you raise up, drag your foot over the other one as you feel your thighs tighten with the movement. Alternate between both legs that you drag. Repeat 10-15 times.
2. Sumo Jump
Similar to the sumo squat above, the sumo jump goes one step further in your thigh training. The added movement of the jump helps you strengthen and increase your speed.
To do:
Stand with your feet out past your shoulders. Lower down into the squat position. Jump up in the air and land back in the squat position. Repeat 10 times.
3. Lateral Lunge
This inner thigh workout not only slims your thighs, but works as a full body workout that burns a ton of calories.
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To do:
Begin in the standing position as you take one step to the left. Stick out your buttocks and sit back on your heel and hip. Return to the original position Repeat 12 times alternating between the side steps.
4. Leg Sweeps
An article on Prevention indicates that leg sweeps work the inner thigh, core, and glutes.
To do:
Stand with your feet slightly apart. Begin with your left leg by doing a sweeping motion front and back with your foot. Make sure that your toes stay pointed. Complete 5 reps per foot.
5. Curtsy Lunge
Another great option for tightening the loose skin found in the thigh area.
To do:
Similar to a traditional lunge. However, you should cross your leg behind your body as you dip lower into the lunge.
6. Plie Squat
Women’s Health and Fitness encourages readers to engage in a Plie squat to work out the thighs, abs, and legs.
To do:
Lower your buttocks into a deep squat and then raise your arms as you lift out of the position. Keep the movement slow and deliberate. Repeat 12-15 times.
7.Side Lunges
Side lunges help slim and tone the inner thighs while also working the legs and buttocks.
To do:
Start in the standing position. Next, extend your leg out to the side as you bend your knee. Make sure that your toes and knee are facing away from your body as you bend into the lunge.
8.Scissor-Leg Plank
If you want a deep inner thigh workout, the scissor-leg plank is the way to go. It also works out the back and shoulders.
To do:
To get into the traditional plank position, lift your body off the ground with your spine straight you’re your feet and hands supporting your weight. Next, raise your right leg while holding the plank position. Alternate between each leg 10-12 times each.
9.Frog Bend
This no-equipment-necessary exercise is great when you are traveling or short on time. Make no mistake, even though it only requires gravity, this workout will definitely work those upper thighs.
To do:
Lie on your back with your legs extended in the air with your ankles together and your feet turned out. Slowly lower your legs and allow your knees to bend and then straighten. Make sure that your thighs are engaged and controlling each movement. Repeat 3 sets of 12 reps.
10.Reverse Clamshell
The reverse clamshell is an excellent option even for the most seasoned trainer. The exercise forces you to squeeze your inner thighs and it promotes strength training even when you are in great shape. You simply hold the ball tighter as you get stronger.
To do:
Place a ball in between your thighs as you lie on your side. Apply pressure to the ball by tightening your thighs. Hold for 5 seconds before releasing and exhaling. Repeat 12-15 times.
11. Squeeze and Lift
An article from Shape indicates that the simple motions in the squeeze and lift exercise are stellar for thighs. In fact, the simplistic of this move is ideal for people recovering from an injury or those who have weak inner thighs.
To do:
Place a ball in between your ankles as you lie on your right side. Squeeze your thighs together and you slowly lift your legs. You can support your weight with a bent right arm under your head as you press firmly into the ground with your left hand. Hold the position at 6 inches off the ground for 5-10 seconds. Repeat 10 times.
