Health
8 Best Inner Thigh Exercises

Health Moment: 8 Best Inner Thigh Exercises

Who doesn’t want to be toned, look great, and feel amazing? Don’t all raise your hands at once, because becoming fit is 100% achievable if you put in the work to get there. Things can get better with as little as 20 minutes of walking per day, but if you want better results faster than you must do more than just walk. I’ve been on a personal fitness journey and over the years and I’ve learned that just doing fun exercises you love may not produce the look you want to see. Thus certain exercises will work you in just the right areas. If you’re like me and are gaining cellulite in your thigh area as you age, then here are the very best 8 inner thigh exercises! 

I’ve asked my colleague, Eric to share a few tips with me and my readers, so we can stop just wishing for a more toned body and have better results.

8 healthy exercises to achieve toned thighs

Pile Squats

The pile squat is a variation of the classic squat. It pushes the inner legs and there’s no equipment involved, but you can get better results using a kettlebell or dumbbell.

  • Stand upright and move your feet into the “pile” position – with your toes pointed out and your core tight. Stand with your feet as wide apart as possible. Try to get them shoulder width apart if you can.

Keep your upper body and pelvis straight (the move isn’t a complete squat, so you won’t be sitting back) and lower your body until your thighs become parallel with the floor, or just as close as you can. There’s no need to force it. Take it slow.

  • I personally like to hold this position for a moment and squeeze my glutes before going back to the start position
  • If you have problems with balance, then hold on to something nearby. Just don’t become dependent on the support.
  • Perform 3 sets of 15 reps

Side Lunge with Kettlebell

  • Stand with your feet together, with your arms down holding a kettlebell
  • Take a giant step left while keeping your body faced forward, and let your left foot face outward slightly
  • Bend your left knee and slightly sit back until your left thigh becomes parallel to the ground with your right leg straight
  • Hold the position before returning to start by pushing off with your left foot, then repeat the move with your right leg

Abductor Squeeze with Pilates Ring

This is a Pilates move designed to strengthen the inner thighs and glutes, which can be caused by sitting or too long. It’s a good choice if you spend most of your day sitting or work in an office.

  • Start the exercise laid on your side with a squishy ball or Pilates ring between your ankles, with your head relaxed and your arm outstretched.
  • Exhale and press your top leg down. Inhale on the release. Keep your movements slow and controlled
  • Increase the difficulty of the move by reaching for the ceiling with your top arm
  • Perform 12-15 reps for each side

Sumo Squat with Kettlebell

  • Start with a really wide stance. The exercise works your glutes and quads more the wider your feet are.
  • Point your feet 45 degrees away from your body and keep the kettlebell held out in front of you without flexing your arms. Keep your back straight and core engaged. Bend your knees and push your hips backwards, lowering both your body and the kettlebell as low as possible without breaking posture. Aim to get the weight to the ground but not actually touching it.
  • Rise up back to the starting stance, squeezing your glutes when you reach the top of the movement.
  • That counts as one rep; repeat the exercise for 4 sets of 15 reps
  • Take the exercise to the next level by including ten reps of jump squats after every set. Do the same exercise without the kettlebell and jump up when rising from the squat so your feet leave the floor.

Pile Jumps

This is a great little workout for targeting your abs, legs, and butt.

  • Stand with your legs spread further than shoulder-width, with your arms by your sides and your toes pointed outwards. Squat down until your thighs become parallel with the floor, which is the starting position.
  • Jump up as high as possible, with your legs kept wide. Extend your arms up above you and then return back to the starting position, ready to repeat the exercise.
  • Keep performing the exercise for 30 seconds.

Sumo Squat with Medicine Ball

This exercise targets the glutes, hamstrings, quadriceps, abductors, deltoids, soleus, triceps, gastrocnemius, trapezius, rhomboids, and latissimus dorsi.

  • Start with your feet apart further than shoulder-width. The wider the stance the harder the muscles are working. Keep your toes turned out.
  • After getting your feet into position, hold the medicine ball in front of the body. Your arms should be hanging freely during this first part.
  • Squat down until your legs become parallel and ensure you keep the abdominal muscles engaged. It’s okay to only go half way down if you have limited mobility. What matters is that you keep your head up and your back straight.
  • Exhale as you stand up
  • Raise the medicine ball above your head while keeping abdominal muscles engaged and elbows soft. Relax your shoulders and let them hang down. Squeeze your glutes as you lift the ball and raise it above your head. Hold the position before lowering back into the starting position.
  • Perform three sets of 12-15 reps, with 30 seconds of recovery between sets.

Clams

  • Start out lying down on your side with your legs together. Bend your knees and have your head, shoulders, bottom, and heels touching the floor.
  • Keep your heels connected and open your top knee to the roof, going through a full rotation
  • Repeat the exercise for one minute
  • Do the exercise for another minute, but this time keep both heels level with the top of your hips
  • The key to this exercise is to keep your heels connected
  • Perform the exercise for both sides of your body
  • Swap sides if you feel the exercise in your hips as this is a sign of fatigue

Abductor Squats with Single Dumbbell

  • Start it with your feet wider than your hips, with your back straight and your arms locked with the dumbbell in the middle of your body
  • Lower your body weight down into a squat. Hold the squat before moving back to the starting position.
  • Try and perform 12 reps
  • Ensure you lock your core as your posture is key; keep your eyes forward and your chin up.

If you want to challenge yourself to get better thighs in 30 days then check out http://fitnessgoals.com.

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  • MJ

    Thanks for including videos of the moves. I need to start doing this asap.

  • Eva

    School is over and I am ready to get fit! Thighs are always a great place to start…

  • That’s Chelsea

    My inner thighs are definitely my “struggle area”. I will have to try these out!

  • Yep, I’ll agree with Chelsea, my thighs could use a good workout. Thanks for the hook-up!

  • My thighs are good, but I’d love to do some of these for my rear. I’m sure a few of these would work in that area too.

  • These are very doable, my fitness focus is just tone up. These are perfect for me.

  • My thighs are already burning thinking about these! I already added to their fluffiness with having four babies, but they can stand to get a little attention from me. I miss my thighs from my softball days.

  • I can’t see myself doing these exercises. I have had enough since Agua Jogging class…

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