Best Inner Thigh Exercises For Women

If your inner thighs are less shapely and toned than you would like, performing the following workouts can help you to achieve strong, beautiful inner thighs. These workouts do not take long and can be easily performed in the comfort and convenience of your own home with minimal equipment.

Ball Leg Lifts

Adding an exercise ball to your workouts is an excellent way to make even the most basic exercises more challenging. One of the great elements of this workout is that you will use more muscle groups by trying to keep the ball in place. Along with toning your inner thighs, this workout will also help to tone your core.

Begin by lying on the floor on your side. Position a large exercise ball between your feet. Lift the ball up toward the ceiling slowly. Make sure you are only using your glutes and hips. Bring the ball back down to the start position. This is one rep. Repeat three sets of 15 reps.

Glider Lunge

This workout is great for working the glutes and legs, especially the inner thighs. To perform this exercise, you will need a workout disc. Begin by standing with your feet a few inches apart. Your right foot should be on the disc. Form a fist with one hand and cup the other hand over it. Position your hands in front of your chest. This will help you to stay balanced.

Put your weight onto your left leg and then squat down, slowly bending your left knee. Slide your right foot to the side. Next, slide the right foot back inward while slowly straightening your leg. This is one rep. You will perform three sets of 10 reps on each side.

Side-Arm Raise Squats

Also sometimes known as the plie squat, this workout is a great way to create strong, shapely legs. Begin by standing with your legs wide apart. Your toes should be pointed slightly outward. You will hold onto a pair of dumbbells with your arms straight outward.

Your palms should be positioned facing downward. Bend your knees until they are over your ankles. At the same time, raise your arms until they are shoulder height. Make sure your arms are in line with your legs. You should still be able to see the dumbbells. Straighten your legs and lower your arms at the same time. Perform three sets of 25 reps.

Criss Cross Jacks

This workout is quite effective at targeting the inner thigh muscles while also keeping your entire body engaged. Stand with your feet together. Take a deep breath and then jump with your feet out wide as you exhale and cross your arms over your head.

Next, scissor your legs so that your left leg is in front of your right leg. Your left arm should cross over your right arm at chest level. Repeat and alternate sides. Continue for 45 seconds.

Inner Thigh Blaster

When you want to target your inner thighs but you do not have a lot of time for workouts, this is a great one try. It’s also low impact. Begin by standing forearms distance away from a countertop or sturdy chair. Hold on with your right hand. Step so that your feet are hip’s distance apart. Your toes should be pointed straight ahead. Place a small pillow or softball between your inner thighs. Lift your heels, using your left hand for balance and then balance on the balls of your feet.

Bend your knees and lower your body about one inch. As you do so, press your inner thighs against the ball. Raise your hips and bring your left arm over your head, continuing to squeeze the pillow or ball with your inner thighs. Lower one inch and repeat. Perform 30 reps on each side.

Side Lunge

Along with targeting the inner thighs, this exercise also works your hips, core, and lower body. By working your muscles dynamically, this work out can also help to increase your endurance, range of motion, and strength. Begin by standing with your feet together.

Flex your spine and bring your arms up and over so that you form a half circle as you step out with your left foot into a side lunge. Your left hand should be resting on your thigh as you touch the floor with your right hand. Push up off the floor and then bring your arms back over your head in a circular motion to return to the beginning position. Perform 10 reps on each side, alternating between each rep.

Scissor Legs Plant

Along with targeting the inner thigh muscles, this exercise will also engage your glutes, core, chest, and arms. Begin by standing with both feet on a folded towel. Keep your upper body still as you slide your feet apart. Try to open your legs as wide as you can and squeeze the inner thighs together slowly as you bring your feet back together. Perform two sets of 15 reps.

Inner Thigh Circles

Begin by lying on your right side. Your bottom arm should be bent to support your head. Bend your top leg and place your foot on a map in front of your bottom leg. Hold onto your ankle for support. Point your bottom foot upward and lift your leg high. Make a circle with your lifted leg, using a sweeping motion. Be sure to keep your torso stable and your abs pulled tight as you do so. Perform 20 circles then switch sides and repeat.

As you can see, it doesn’t take a huge time commitment to add in some workouts to specifically target your inner thighs. Remember that it is also important to eat a balanced diet and drink plenty of water when trying to lose weight or commit to any type of regular workout. In no time at all, you will begin noticing a difference in your inner thighs and be ready for swimsuit season.