10 Inner-Thigh Exercises For Slim Hips & Thighs
If you’re looking to tighten and strengthen your inner-thigh muscles, this exercises will tone your legs and help you feel more confident, whether you’re in tight jeans or a bathing suit. Challenge those muscles and shake your body! Here they are:
1. Cossack Squat
Image Credits: Cossack Squat
Stand with feet much wider than shoulder-width apart, arms relaxed by sides.
Squat as deep as possible to the left, while turning right toes up, flexing the right foot.
Extend arms straight out from shoulders.
Return to the starting position and perform on the opposite side to complete 1 rep.
Do 2 to 4 sets of 8 to 12 reps.
2. Crisscross Power Jacks
Image Credits: Crisscross Power Jacks
Stand with feet together and take a deep breath in.
As you exhale, jump feet out wide and cross arms overhead.
From there, scissor legs, crossing left leg in front of right, as left arm crosses over right at chest level.
Immediately repeat, alternating sides each time.
3. Inner-Thigh Blaster
Image Credits: Inner-Thigh Blaster
Stand forearms’ distance away from a sturdy chair or countertop, holding on lightly with right hand.
Step feet hip-distance apart, toes pointed straight ahead.
Place a soft, small ball between inner thighs.
With left hand on hip, lift heels, balancing on balls of feet.
Bend knees and lower about an inch.
Press inner thighs into the ball, keeping shoulders stacked over hips.
Keep the hips stacked over ankles, and core tight.
4. Tree Lean to Side Lunge
Image Credits: Tree Lean to Side Lunge
Stand tall with feet together and arms overhead.
Laterally flex the spine so that arms and shoulders reach left while hips sway right.
Sweep arms up and over, making a half circle down toward the right as left leg steps out into a side lunge.
Land in a deep side lunge with left hand resting on thigh, right hand touching the floor.
Push off the floor and circle arms back overhead to return to lateral lean as left foot returns to right.
Do 10 reps and repeat on opposite side.
5. Scissor Legs Plank
Image Credits: Scissor Legs Plank
Begin in a full plank position with each foot on a folded towel, paper plate, or gliding disc.
Keeping upper body stable, slide feet apart, opening legs as wide as possible.
Then slowly squeeze inner thighs to slide feet back together.
Do 2 sets of 15 reps, resting in between sets as needed.
6. Frog Bend
Image Credits: Frog Bend
Lie faceup with legs extended straight over hips, feet flexed, heels together, and toes turned out.
Slowly bend knees out to the sides, and then straighten, using your inner-thigh muscles to control the movement.
Do 3 sets of 12 reps, resting in between each set as needed.
7. Around-the-Room Froggies
Image Credits: Around-the-Room Froggies
Stand with feet wide, knees and toes pointed out, reaching hands down to the floor.
Squat down as low as possible while keeping chest lifted and knees tracking over toes.
Jump up in the air and rotate body a quarter.
Turn to the right while bringing feet together, swinging arms overhead to help propel body up.
Land in a deep squat, facing the right side of the room.
Continue to complete a full rotation.
Repeat as many times as possible for 1 minute, then repeat to the left.
8. Pilates Side Splits
Image Credits: Pilates Side Splits
Stand with feet hip-distance apart and parallel.
Place a gliding disc or hand towel under right foot.
Extend arms straight out from shoulders, palms forward.
Slide right leg to the side, opening legs apart wide.
Press into left foot and use inner thighs to draw right leg back to starting position, keeping legs straight.
Do 15 reps and repeat on opposite side.
9. Forward Lunge to Single-Leg Deadlift
Image Credits: Forward Lunge to Single-Leg Deadlift
With arms by sides, step right foot forward, lowering into a lunge.
Shift weight into right leg and stand up, balancing on right leg with left knee bent.
Extend left leg back while right knee bends slightly, hinging forward from hips.
Immediately swing left leg forward into a lunge and repeat on the opposite side.
That’s 1 rep.
Do 2 to 4 sets of 8 to 12 reps, resting 30 to 45 seconds after each set.
10. Inner-Thigh Circles
Image Credits: Inner-Thigh Circles
Lie on right side, supporting head with bottom arm bent.
Bend top leg and place foot firmly on the mat in front of the bottom leg.
Hold on to ankle for support.
Point bottom foot and lift leg up high.
In a swooping motion, trace a circle with the lifted leg.
Do 10 to 20 circles in each direction, and then switch sides and repeat.