Effective Inner Thigh Exercises You Can Do At Home

Fundamentals of Fitness 101
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The inner thighs, commonly referred to as the adductors, are a common trouble area for most women and some men. The area of your inner thighs is a place that stores fat easily. and can be one of the harder places to tone. These effective inner thigh exercises can get you headed towards toned, slimmer thighs.

Perform these exercises three to four times a week. If the exercises become to easy, add resistance to make them more challenging.

Inner Thigh Move 1

  • Stand behind a chair with your hands rested on its back. Press your shoulder blades back and down.
  • Raise the heel of your foot until you are on the ball of your left foot. Lift your right leg.
  • Keeping your abdominals muscles held tight, bring your right leg across your body, in front of your left.
  • Swing your right leg back out to the right. Keep your toes flexed and turned out. Be sure to use momentum to swing through your leg as you fire through your left glutes and keep both hips facing forward.
  • Repeat this move for 10 repetitions then switch legs for 10 additional repetitions.
  • Do 3 sets per leg, resting for 30 seconds between each set.

Inner Thigh Move 2

  • Place your body into a position as if you were sitting in an imaginary chair. Tighten the abdominal muscles and inner knees and ankles are touching. Lower your hips to a half-squat and place a 5 pound dumbbell over your head.
  • Raise your heels off the floor until you are on the balls of your feet. Keep the lower part of your legs controlled as you lower and lift your butt about 4 inches.
  • Repeat this movement for 8 to 12 repetitions. Be sure that you take your time and keep your movements steady.
  • Do 3 sets, resting for 30 seconds between each set.

Note: When you press your inner knees together, act as if you are trying to hold something using your inner thighs.

Inner Thigh Move 3

  • Lie on your back with your arms at your side. Place your hands palm-side down and extend your legs extended.
  • Lift your legs 45 degrees and keep your toes pointed.
  • Quickly open and close your legs. Cross your right leg over the left, then reverse the movement.
  • Repeat the scissoring of the legs for 12 to 15 repetitions.
  • Do 3 sets, resting for 30 seconds between each set.

Although these are effective inner thigh exercises. These exercises alone will not reduce the size of your inner thighs. Follow a healthy diet and include a cardio workout and you will see the results in no time.

References

Women’s Health Magazine: Inner Thigh Workouts - https://www.womenshealthmag.com/fitness/inner-thighs

Fitness Magazine: Our Top 10 Thigh Exercises - https://www.fitnessmagazine.com/workout/thighs/exercises/top-thigh-exercises/?page=11