We all go through that stage where we just hate out thighs or legs in general. We see those dang fat deposits on our legs and think it’s the end of our lives, because let’s face it: legs are tough to train. This is because legs are one of the biggest muscle groups in our bodies.
If you are looking to tighten up those thighs, these exercises will help to your dream of killer legs in no time. Follow 16 different inner thigh exercises from several of our countries leading fitness experts.
1. Cross Squat
Perform: 2-4 Sets of 8-12 Reps
To begin, you stand with your feet wider than shoulder width apart, with your arms relaxed by your sides. You squat deep to the left while turning your right toes up. Remember the right leg remains straight and proceed to extend your arms straight out from your shoulders.
The cross squat is here to help train your glutes and thighs from every angle.
2. Criss-Cross Power Jacks
Perform: Transition Move—30-45 Seconds between exercises
To begin, you stand with your feet together, take a deep breath in and as you exhale you jump feet out wide while crossing your arms overheard. Scissor your legs, crossing the left leg in front of the right, as the left arm crosses over the right at chest level. Alternate Sides.
The Criss-Cross Power Jacks target the inner-thigh muscles while also engaging your whole body.
3. Inner Thigh Blaster
Perform: 30 Reps each side
To begin, stand holding onto a chair or counter top as you see pictured. Step with your feet hip distance apart with your toes pointed straight forward. Place a small soft fitness ball between your inner thighs. Take your left hand on hip, lift your heels while balancing on the balls of your feet. You want to bend your knees and lower about an inch pressing inner thighs in to the ball. To successfully complete this exercise make sure to keep your shoulders stacked over hips, hips over ankles and your core is tight.
This low impact move will help to shape those legs in no time.
4. Tree Lean to Side Lunge
Perform: 10 Reps; Either Side
Begin by standing tall with your feet together and arms up above. Flex your spine so that your arms and shoulders reach left while your hips sway right. Sweep your arms up and over making a half circle down toward the right as the left leg steps out into a side lunch. Repeat on opposite side.
This exercise not only targets your inner thighs but it also works your core, hips and entire lower body.
5. Scissor Legs Plank
Perform: 2 Sets of 15 Reps.
Begin in full plank position with either foot on something that slides easily like folded towels, paper plates or gliding disks. Keep your upper body stable and slide feet as wide apart as possible. Then, slowly squeeze inner thighs bringing your feet back together.
In addition to working your inner thighs, this exercise is great because it also engages your arms, chest, core and glutes.
6. Frog Bend
Perform: 3 Sets of 12 Reps
Begin by lying face up with your legs extended straight over hips. Keep your feet flexed, heels together and toes turned out. Proceed to slowly bend knees out to the side and straighten all while using your inner-thigh muscles to control this movement.
This is an ideal exercise for when you are traveling or short on time, since there is no equipment necessary!
7. Squeeze and Lift
Perform: 10 Reps on Each Side; Holding for 5 Counts
Begin by placing a ball between your ankles, preferably a soft ball as those work best. Lie on your right side supporting your head with a bend right arm. Press opposite hand on the floor in front of chest for stabilization and squeeze inner thighs to secure the ball. Lengthen your legs and lift both legs up about 6 inches off the ground. Repeat on opposite side.
This isolated move can be done anywhere and is great for those with weaker inner-thigh muscles.
8. Barbell Squat
Perform: 3-4 Sets of 8-12 Reps
This exercise is typically done at your local gym unless you have a home gym…lucky! You want to start off by placing a barbell across your shoulders with the appropriate weight. Stand with your feet just wider than shoulder width with your toes turned roughly 10-15 degrees. Bend at your knees and hips lowering your body as close to the floor as possible. Keep in mind heels should not lift off the floor and lower back should not lose its arch. Reverse the motion to stand up and repeat.
Barbell squats use multiple muscles and are your best bet to achieving sexy legs.
9. Around the Room Froggies
Perform: As many times as possible for 1 min
Begin by standing with your feet wide and knees and toes pointed out all while reaching your hands down to the floor. Squat down as low as possible while keeping chest lifted and knees tracking over toes. Jump in the air and land in a deep squat, facing the right side of the room eventually completing a full rotation. Repeat to the left.
This move helps get your heart pumping all while working to tighten those inner thighs.
10. Pilates Side Splits
Perform: 15 Reps; Either Side
Start off with your feet hip distance and parallel, if you have a gliding disc use this otherwise a hand towel will suffice. Please either of these under your right foot and extend arms straight out with your palms facing forward. You’ll want to slide your right leg to the side, opening legs. Use your inner thighs to draw right leg back to the start. Repeat on opposite side.
This standing move challenges your body requiring superior inner-thigh strength.
11. Forward Lunge to Single Leg Deadlift
Perform: 2-4 Sets of Rep 8-12 Reps; Resting 30-45 Seconds between sets
Place arms by your side and step your right foot forward lowering into a lunge. Shift your weight to your right leg and stand up balancing on you right leg with your left knee bent.
Part 2: Extend your leg back while right knee bends slightly hinging forward from the hips (body should make a straight line). Swing your left leg forward into a lunge and repeat on the opposite side.
This move works to enhance toning without increasing in size.
12. Reverse Clamshell
Perform: 12-15 Reps
You’ll need a squishy ball for this exercise and you’ll begin by placing it between your legs while lying on your side. Your arm should be cradling your head and your knees bend. Inhale on the exhale and proceed to press the top knee down with force in to the ball and hold for 4 counts. Inhale to release. Repeat on other side.
This move helps you to really increase that inner-thigh strength.
13. Side Lying Double Leg Lifts
Perform: 1-2 Sets of 15-20 Reps.
Begin by lying on one side with your body in a straight line with your bottom arm extended to support your head and neck. Stack those legs with knees and toes pointing directly forward. Place your top hand on the floor for support, pull your belly in tight and squeeze those inner thighs together. Keep your legs glued together while slowly lifting them off of the mat and hinging from the hop. Hold for 1-2 seconds before lowering to a hover (DON’T TOUCH) and repeat on opposite side.
This move helps to work your inner thighs of both legs all while targeting the outer thighs and obliques.
14. Inner Thigh Circles
Perform: 10-20 Circles in each direction
Lie on your right side, supporting your head with your bottom arm bent. You’ll want to bend that top leg, while placing your foot firmly on the mat in front of the bottom leg. Hold on to your ankle for support, making sure to point bottom foot and life leg up high.
In a sweeping motion, trace a circle with your lifted leg. Repeat on opposite side.
Pregnant? This is a safe and effective way to build strength during pregnancy.
15. Bodyweight Lunges
Perform: 3 Sets of 10-15 Reps.
Pretty self-explanatory but begin by standing with your feet hip width apart and arms by your sides. You’ll want to keep your chest lifted while keeping your back straight. Take a large step forward with the right foot and lower into a lunge until your front thigh is parallel with the floor. Push off that right foot to return to the beginning and repeat on opposite side.
Any single leg exercise like the lunge, is great for those thighs!
16. Inner Thigh Piques
Perform: 10 Reps to Start
Begin by holding onto a chair or wall for support. Stand with your feet parallel and shoulder width apart. Extend your right leg and cross it over to your left side, squeezing those inner thighs and rotating your heels up. Proceed to shift your left hip to the side as far as possible and quickly tap toes to the ground. Repeat on opposite side and work your way up to 50 reps for best results.
This move not only works to strengthen and tone your inner-thighs but also increase extension and flexibility in your hips.
Is it Leg Day Yet?