10 Best Inner Thigh Exercises for Women


A toned inner thigh is a healthy inner thigh — attractive and strong. Show yours some love with these 16 inner-thigh exercises to get shapely legs.

WATCH COMPLETE WORKOUT ON THE VIDEO AT THE END OF THE PAGE



Cossack Squat

To do it: Stand with feet much wider than shoulder width, arms relaxed by sides. Squat as deep as possible to the left, while turning right toes up, flexing right foot (right leg remains straight and torso leans slightly forward to maintain balance). Extend arms straight out from shoulders. Return to the starting position and perform on the opposite side to complete one rep. Do 2 to 4 sets of 8 to 12 reps.

Criss-Cross Power Jacks

To do it: Stand with feet together and take a deep breath in. As you exhale, jump feet out wide and cross arms overhead. From there, scissor legs, crossing left leg in front of right, as left arm crosses over right at chest level. Immediately repeat, alternating sides each time.

Matthews recommends using this move as part of a circuit, completing the exercise for 30 to 45 seconds before transitioning to the next strength move.

Inner-Thigh Blaster

To do it: Stand forearms distance away from a sturdy chair or countertop, holding on lightly with right hand. Step feet hip-distance apart, toes pointed straight ahead. Place a soft, small ball (or similar sized pillow) between inner thighs. With left hand on hip, lift heels, balancing on balls of feet. Bend knees and lower about an inch (imagine back is sliding down an imaginary wall). Press inner thighs into the ball, keeping shoulders stacked over hips, hips stacked over ankles, and core tight.

Raise hips back up and bring left arm overhead, squeezing the ball with inner thighs. Lower an inch to repeat. Do 30 reps, and then turn around to repeat on other side.



Tree Lean to Side Lunge

To do it: Stand tall with feet together and arms overhead. Laterally flex the spine so that arms and shoulders reach left while hips sway right.

Sweep arms up and over, making a half circle down toward the right as left leg steps out into a side lunge. Land in a deep side lunge with left hand resting on thigh, right hand touching the floor. Push off the floor and circle arms back overhead to return to lateral lean as left foot returns to right. Do 10 reps; repeat on opposite side

Scissor Legs Plank

To do it: Begin in a full plank position with each foot on a folded towel, paper plate, or gliding disc. Keeping upper body stable, slide feet apart, opening legs as wide as possible, and then slowly squeeze inner thighs to slide feet back together. Do 2 sets of 15 reps, resting in between sets as needed.

Frog Bend

To do it: Lie faceup with legs extended straight over hips, feet flexed, heels together, and toes turned out.

Slowly bend knees out to the sides, and then straighten, using your inner-thigh muscles to control the movement. Do 3 sets of 12 reps, resting in between each set as needed.

Squeeze and Lift

To do it: Place a small ball between ankles (can be a soft weighted ball, air-filled ball, or medicine ball, but softer balls are more comfortable), and lie on right side, supporting head with bent right arm. Bend top arm and press hand on the floor in front of chest to help stabilize body. Squeeze inner thighs to secure ball. Lengthen legs and then press bottom leg up toward top to lift both legs about 6 inches off the ground. Hold for 5 counts. Do 10 reps; repeat on opposite side.

Barbell Squat

To do it: Place a barbell across shoulders (not on top of your neck) and stand with feet just wider than shoulder width, toes turned out 10 to 15 degrees. Bend at knees and hips, lowering body as close to the floor as possible (heels should not lift off the ground and lower back should not lose its arch). Keep knees wide and tracking in the same direction as toes to avoid letting knees drop in toward the midline of body. Reverse the motion and stand up. Do 3 to 4 sets of 8 to 12 reps.

Around-the-Room Froggies

To do it: Stand with feet wide, knees and toes pointed out, reaching hands down to the floor. Squat down as low as possible while keeping chest lifted and knees tracking over toes.

Jump up in the air and rotate body a quarter turn to the right while bringing feet together, swinging arms overhead to help propel body up. Land in a deep squat, facing right side of the room. Continue to complete a full rotation. Repeat as many times as possible for 1 minute, then repeat to the left.

“This sequence should make you breathless, so use 20 to 40 seconds to recover properly before doing it again (or doing another exercise),” Haley says.


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