6 moves for slim and sculpted inner thighs

Many girls, doing fitness at the club, or doing the exercises themselves, sooner or later face the problem of insufficient work of the inner thighs.

Traditionally, in the bulk of the exercises for the legs and hips, the emphasis is on the front or back surface.

The inner part of the thigh, if it is worked out, is exclusively by an additional principle.

We all know that if you want to get flawless legs and hips, you need to work through all the zones and develop the muscles harmoniously.

Today we will correct this annoying omission and devote an entire article to hip training from the inside, and also give the best exercises on the inner surface of the thigh. You can use the whole complex or choose the exercises that you like.

And now we will give some useful and tested in practice advice that will help you make the training more effective, and the result is more tangible.

– Observe the principle of diversity. Alternate the exercises and change the whole program every 2-3 months.

– Do not let your muscles get used to and adapt to the load. Focus on your feelings and techniques of doing exercises. If you conduct training at home, and do not practice in the fitness club, do not get distracted by extraneous things.

– Perform a small warm-up before training and stretching after.

– Always remember why you train and perform all these exercises.

Each of us has our own motivation: someone wants to become slimmer and more beautiful, and someone stronger. Remember what keeps you motivated and get started now! Your desire is enough to start acting and to achieve results.



#1. Leg Adduction with Chair

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1. Stand straight with your feet hip-width apart and hold onto a wall.

2. Keeping one leg stationary, slowly swing the opposite leg forward and backward in a single smooth movement.

3. Switch sides and repeat until set is complete.

#2. Glute Kickbacks

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1. Get down on all fours and position your hands under your shoulders and your knees under your hips.

2. Kick back with one leg and squeeze the glutes.

3. Bend the knee, lower the leg and repeat.

4. Switch legs.

#3. Single-Leg Balance Lunge with Fitness Ball

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Stand about two feet in front of a Swiss ball and place your hands on your hips.
Extend your right leg back and rest the instep of your foot on top of the ball. Keep your chin parallel to the floor while maintaining a natural arch in your lower back

Brace your core. Drop your hips toward the floor until the front of your knee almost forms a 90-degree angle. Pause at bottom.

Reverse direction and repeat for the prescribed number of repetitions before switching sides.



#4. One-Leg Squat with Chair

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Use a chair or a TRX (suspension training system) to assist you. Keep your standing foot relaxed as you push your hips back with your knee tracking the toes of your standing leg.

Start by actually sitting down on the chair (unless you are using a TRX), and work your way up to barely tapping your gluteus to the chair.

Single-leg work is a great way to feel which leg may be stronger/weaker and can help flush out imbalances in strength.

#5. Step Up to Chair

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Find a strong surface that has enough room for your foot to complete a single-leg step-up. Place your foot on a step or platform, and push the hips back to activate your glutes, pressing your heel into the platform.

Step up until you are standing upright, with your hips underneath your shoulders and glutes engaged. Slowly step back to the floor. Keep your knee and hip angle at less than 90 degrees of flexion.

#6. Basic Squat With Side Leg Lift

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Stand with your feet shoulder-width distance apart, feet parallel. Hold your hands out in front of you for balance. Bend your knees, lowering your hips deeply so your thighs are parallel with the floor, keeping your weight back in your heels.

Then rise back up, straightening the legs completely and lifting the left leg out to the side, squeezing the outer glute.

As you step the foot back into shoulder-width distance position, squat down again. Then stand up and do a side leg lift on the right side. Lower the leg back to the starting position.

This counts as one rep. Do three sets of 15 reps on each side.