Toning the inner thighs is a common fitness goal for many individuals. Strong and toned inner thighs not only contribute to overall leg strength but also enhance balance and stability.
In this article, we present nine non-generic exercises that specifically target the inner thigh muscles, helping you achieve the toned and sculpted look you desire.
SQUEEZE THE BALL BETWEEN YOUR KNEES
- Sit with your back straight and belly in. Place a ball between your knees.
- Press the ball, first slowly (20 repetitions) and then quickly (20).
- Contract your buttocks and thighs: The movement does not begin by squeezing your knees, but by contracting your leg muscles.
- Exhale while holding the ball, keeping your stomach in to work your pelvic floor, abdomen, and adductors.
- 20 slow repetitions and 20 fast repetitions.
LUNGE
- Stand with your feet shoulder-width apart.
- Step forward with your left leg.
- Crouch down until your right leg almost touches the ground.
- Hold the position for a few moments and return to the starting position.
- Do it again with the other leg.
- Do 20 repetitions with the left leg and 20 with the right leg.
PLIÉ SQUAT
- Adopt a wide stance with your feet externally rotated.
- Tuck your tailbone toward your pubic bone, keep your spine straight, and engage your core as you lower and open your legs so you can really focus on your inner thighs.
- Your knees should be directly over your ankles at the base of the squat.
- Contract your glutes as you come back up and straighten your knees.
- Repeat 20 times.
LATERAL SQUAT
- Optional: Place a resistance band around your ankles or lower thighs, just above your knees.
- Stand with your feet hip-width apart.
- Keeping your spine tall and chest up, push your butt back and down into a squat.
- Stay squat and carefully walk 10 steps to the right while maintaining tension with the band.
- Restart and then walk 10 steps to the left while remaining in the squat position.
- Repeat the exercise 3 times.
REVERSE LUNGE
- Stand with your feet hip-width apart, arms at your sides.
- Keep your chest lifted and move your right foot behind your left leg.
- Push down, placing your knee a few inches above the floor.
- Slowly return to the standing position. Repeat on the opposite side.
- Do 20 repetitions with the left leg and 20 with the right leg.
CLAMSHELL
- Lie on your side and make sure your head, hips, and heels are in one long plane.
- Place your feet on the floor in front of you to stabilize your body.
- Bend your knees in front of you.
- Keep your feet together and float your top knee up to your hip and then back down.
- Repeat on the opposite side when you finish all reps.
- Do 20 repetitions with the left leg and 20 with the right leg.
LEG RAISES
- Lying on the floor, raise your legs straight, 90 degrees from the floor, with your back resting on the floor.
- Spread your legs without moving your pelvis, with your toes pointing outward.
- Go back to the starting position.
- Do 2 series of 20 repetitions each.
SIDE LUNGE
- To do a side lunge, first stand with your feet shoulder-width apart.
- Take a big step with your left foot while squatting down with your right leg.
- Try to keep your chest up while lowering your butt.
- Stand again and repeat on your right side.
- Do 20 repetitions with the left leg and 20 with the right leg.
HYDRANTS
- Get on all fours, making sure your core is tight, belly button is in, and back is flat like a table.
- Keeping your knees bent and hips stable, slowly lift one leg out to the side.
- Return to the starting position with control.
- Do 20 repetitions with the left leg and 20 with the right leg.
