A toned inner thigh is a healthy inner thigh â€” attractive and strong. So show yours some love with these simple inner thigh exercises that will help you feel confident sporting your bikini or teeny shorts during warmer weather.
Ball Leg Lifts
Using an exercise ball when strength training is a great way to add a little bit more challenge to basic exercises. Since you have to work hard to keep the ball in place, you end up using more muscle groups. This exercise will tone your thighs, especially your inner thighs and also your core.
- Lie on your side on the floor with your arms crossed in front of your body. If this is uncomfortable, bend your bottom elbow and rest your head on your hand.
- Place a large exercise ball in between your feet and slowly lift the ball up toward the ceiling using only your hips and butt. Return to the start position. This counts as one repetition.
- Complete three sets of 15 reps.
The sumo squat also known by the feminine name pliÃ© squat is for creating shapely legs. Focus on the inner thigh when doing this move, not the quad.
- Stand with legs wide and toes pointed outward slightly. Hold a pair of dumbbells in your hands with your arms straight and your palms facing down.
- Bend your knees until your knees are over your ankles while raising your arms to just below shoulder height. Arms should be in line with your legs â€” you should see the weights in your peripheral vision.
- Straighten your legs and lower your arms simultaneously.
- Complete three sets of 15 reps.
This exercise might remind you of Jane Fonda’s workout videos from the ’80s, but it’s been a staple of the Pilates mat repertoire for decades. Since the knee is straight, you work all the muscles of the inner thigh group.
- Lying on your side, lengthen your bottom leg and cross your top leg over it. Rest either your knee or foot on the floor. Prop your head up with your hand or rest your head on your arm.
- As you exhale, lift your bottom leg up, and inhale as you lower it back down. Your torso should stay still while you do this.
- Do 10 reps, then repeat on the other side.
- Watch a video on how to do theÂ side-lying leg liftÂ here.
The side lunge works the muscle on the side of the pelvis as well as the inner thighs, while the curtsy move tones your tush.
- Holding a five- to 10-pound weight in your left hand, stand with your feet and knees together, hands on your hips.
- Take a large step with your right foot to the right side and lunge toward the floor.
- Make sure your right knee does not extend past your toes and keep your left leg relatively straight.
- Push off through your right foot to return to the start to complete one side lunge.
- Do three sets of 10 on each side.
Glider Side Lunge
This exercise works the legs and glutes, but as you slide your leg back to center, your inner thigh does all the work. You need one of those discs like theÂ Valslide, but if you don’t have one, just use the lid of a plastic container and do this move on a carpet. Or wear socks and try it on a wood floor.
- Stand with your feet a few inches apart, with your right foot on the plastic lid. Make a fist with one hand and cup your other hand over it. Keep your hands in front of your chest throughout the exercise to help you stay balanced.
- Put weight into your left leg, and as you slowly bend your left knee and squat down, slide your right foot out to the side. Then as you slowly straighten your leg, slide the right foot back in. Most of your weight remains in the leg that’s not moving.
- Complete three sets of 10 reps with each leg.
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