What Are Some Exercises To Target The Inner Thighs?
Ah, the elusive inner thighs – a common trouble area for many. You’ve probably wondered, at some point, what exercises you can do to specifically target this stubborn part of your body. Look no further! We’ve got you covered with a variety of exercises that are sure to leave your inner thighs feeling the burn and looking fab. So grab a mat, put on your favorite workout playlist, and get ready to sweat it out as we reveal some effective exercises just for you.
Exercise #1: Inner Thigh Lifts
Instructions
To perform inner thigh lifts, lie on your side with your legs extended straight out and stacked on top of each other. Place your bottom arm under your head for support and rest your top hand on the floor in front of you. Engage your core and lift the top leg up towards the ceiling, keeping it straight. Lower the leg back down and repeat for the desired number of reps. Then, switch sides and repeat the exercise with the other leg.
Variations
- To make the exercise more challenging, you can use ankle weights or resistance bands around your thighs.
- Another variation is to perform the exercise while lying on a stability ball. This adds an extra element of balance and stability to the movement.
Tips for Success
- Focus on keeping your hips stacked and your body in a straight line throughout the exercise.
- Keep the movement controlled and avoid swinging your leg.
- Engage your inner thigh muscles to lift the leg, rather than relying solely on momentum.
Exercise #2: Sumo Squats
Instructions
To perform sumo squats, stand with your feet wider than hip-width apart and toes turned out at a 45-degree angle. Keep your chest lifted and core engaged. Lower your body down into a squat, keeping your knees tracking over your toes. Go as low as you comfortably can, then push through your heels to return to the starting position.
Variations
- You can hold a dumbbell or kettlebell in front of your chest to add resistance to the exercise.
- Another variation is to perform sumo squats on a Bosu ball or a balance disc. This adds an additional stability challenge to the exercise.
Tips for Success
- Keep your knees in line with your toes throughout the squat.
- Engage your glutes and inner thighs as you push through your heels to stand back up.
- Maintain proper form by keeping your chest lifted and core engaged throughout the movement.
Exercise #3: Inner Thigh Pulses
Instructions
To perform inner thigh pulses, either stand or lie on your side with your legs straight. If standing, place one hand on a wall or stable surface for support. If lying down, prop yourself up on your elbow. Lift your top leg slightly off the ground and pulse it up and down, engaging your inner thigh muscles.
Variations
- To make the exercise more challenging, you can wear ankle weights or use a resistance band around your thighs.
- Another variation is to perform the pulses in a lying position with your legs extended at an angle, rather than straight up and down.
Tips for Success
- Focus on maintaining a controlled and steady rhythm as you pulse your leg up and down.
- Keep your core engaged and your body stable throughout the exercise.
- Remember to breathe and relax your upper body as you perform the movement.
Exercise #4: Side Lunges
Instructions
To perform side lunges, start by standing with your feet shoulder-width apart and your hands on your hips. Take a wide step to the side with your right foot, keeping your left foot planted on the ground. Bend your right knee and lower your body weight towards the right leg, keeping your left leg straight. Push through your right heel to return to the starting position, then repeat on the other side.
Variations
- You can hold dumbbells or kettlebells in your hands to add resistance to the side lunges.
- Another variation is to perform the exercise on an unstable surface, such as a balance board or a foam pad, to challenge your stability and engage additional muscles.
Tips for Success
- Keep your chest lifted and your core engaged throughout the movement.
- As you lower into the lunge, focus on keeping your knee tracking over your toes and your weight in your heels.
- Push through your heel as you stand back up to engage your inner thigh muscles.
Exercise #5: Inner Thigh Press
Instructions
To perform inner thigh press, lie on your back with your knees bent and feet flat on the floor. Place a small exercise ball or pillow between your knees. Squeeze your inner thighs together to press the ball or pillow, then release. Repeat for the desired number of reps.
Variations
- Another variation is to perform the inner thigh press with your legs extended straight up in the air. This adds an additional challenge to the exercise.
- You can also add resistance by using a larger exercise ball or a resistance band around your thighs.
Tips for Success
- Focus on squeezing your inner thighs together with each press, engaging the muscles.
- Keep your lower back pressed into the floor throughout the exercise.
- Control the movement and avoid using momentum to press the ball or pillow.
Exercise #6: Pilates Scissor
Instructions
To perform the Pilates scissor exercise, lie on your back with your legs extended straight up in the air. Lift your head, neck, and shoulders off the ground, and extend your arms by your sides. Lower your right leg towards the ground, keeping it straight, while simultaneously lifting your left leg towards the ceiling. Switch legs in a scissor-like motion, moving them in opposite directions.
Variations
- You can add ankle weights to make the exercise more challenging.
- Another variation is to perform the scissor with your upper body lifted in a crunch position, rather than lying flat on the ground.
Tips for Success
- Focus on engaging your core muscles to lift your upper body off the ground.
- Keep your legs as straight as possible and avoid bending your knees.
- Remember to breathe and maintain a steady, controlled rhythm throughout the exercise.
Exercise #7: Side Plank Leg Lift
Instructions
To perform the side plank leg lift, start in a side plank position with your forearm on the ground and your body in a straight line. Lift your top leg towards the ceiling, keeping it straight, then lower it back down without touching the ground. Repeat for the desired number of reps, then switch sides.
Variations
- To make the exercise more challenging, you can add ankle weights or use a resistance band around your thighs.
- Another variation is to perform the side plank leg lift with a leg abduction. Lift your top leg to the side, away from your body, instead of straight up.
Tips for Success
- Keep your core engaged and your body in a straight line throughout the exercise.
- Focus on lifting your leg using your inner thigh muscles, rather than relying on momentum.
- Control the movement and avoid swinging your leg.
Exercise #8: Inner Thigh Squeeze
Instructions
To perform the inner thigh squeeze, sit on the edge of a chair or a stability ball. Place a small exercise ball or a pillow between your knees. Squeeze your inner thighs together, pressing the ball or pillow, then release. Repeat for the desired number of reps.
Variations
- You can use a larger exercise ball or a resistance band around your thighs to add resistance to the exercise.
- Another variation is to perform the squeeze in a standing position, using a resistance band attached to a stable surface.
Tips for Success
- Focus on squeezing your inner thighs together with each repetition, engaging the muscles.
- Keep your back straight and your shoulders relaxed throughout the exercise.
- Control the movement and avoid using momentum to squeeze the ball or pillow.
Exercise #9: Side Leg Raises
Instructions
To perform side leg raises, lie on your side with your legs extended straight out and stacked on top of each other. Place your bottom arm under your head for support and rest your top hand on the floor in front of you. Lift your top leg towards the ceiling, keeping it straight, then lower it back down without touching the ground. Repeat for the desired number of reps, then switch sides.
Variations
- You can add ankle weights to increase the resistance and make the exercise more challenging.
- Another variation is to perform the leg raises while lying on a stability ball, which adds an extra stability element.
Tips for Success
- Keep your hips stacked and your body in a straight line throughout the exercise.
- Engage your core and inner thigh muscles to lift your leg, rather than relying solely on momentum.
- Control the movement and avoid swinging your leg.
Exercise #10: Butterfly Stretch
Instructions
To perform the butterfly stretch, sit on the ground with the soles of your feet together. Hold onto your ankles or feet with your hands. Gently press your knees down towards the ground, using your elbows to apply light pressure. Hold the stretch for 20-30 seconds, breathing deeply and relaxing into the position.
Variations
- You can lean forward, reaching your hands towards your feet, to increase the stretch.
- Another variation is to perform the stretch lying on your back with your legs in the butterfly position.
Tips for Success
- Relax your inner thigh muscles and allow gravity to assist with the stretch.
- Avoid forcing your knees down if you feel any pain or discomfort.
- Breathe deeply and hold the stretch without bouncing or jerking.
Incorporating these exercises into your workout routine can help you effectively target and strengthen your inner thigh muscles. Remember to start with a warm-up and consult with a healthcare professional before beginning any new exercise program. With consistent practice and proper form, you can achieve toned and strong inner thighs. Happy exercising!