While the inner thighs are often notorious for storing body fat, exercises for inner thighs can be highly effective when done correctly. For best results, a combination of the exercises described below should be followed. Research has found that performing a variety of different types of exercises is much more effective than focusing on one specific exercise. Here are four exercises to tone the inner thighs:
1. Inner Thigh Squeeze
One of the best and easiest inner thigh exercises that you can do is the inner thigh squeeze. To do this exercise, lay on your back with a firm pillow or small stability ball placed between your inner thighs. Keep your legs extended straight out in front of your body, and take some deep breaths. As you exhale your breath, squeeze your inner thighs together, placing pressure on the pillow or stability ball. Relax your legs, bringing them back to their original position. Repeat this exercise for at least 30 seconds or until your inner thighs feel very fatigued.
2. Inner Thigh Leg Lift
The inner thigh leg lift is another great, effective exercise that can be easily done at home with great results. To do this exercise, lay on your right side with your elbow on the ground and your head resting in your right hand. Extend both legs out on the ground, with your right leg firmly on the ground and your left leg stacked on top of it. Lift your left leg off the right, bend your knee, and place your left foot on the ground in front of your right leg. Take a few deep breath, and during exhalation, use the muscles in your inner thighs to lift your right leg off the ground towards the sky. Do 10 repetitions of this exercise and rest. Repeat the rep, and then perform the same exercise using your left leg.
3. Side Steps with a Thera Band
Side steps with a thera band is a guaranteed way to help you tone the muscles of your inner thigh. As the name suggests, this exercise requires the use of a thera band, which is a long piece of stretchy rubber that is typically very flat and thin. Thera bands can be easily found at most gyms and can also typically be purchased at sporting goods or home improvement stores. To perform the exercise, start by holding one end of the thera band in each hand, allowing the center of the band to drape down in front of your body.
Step on the band with both feet, and spread them about one foot apart from each other. The thera band should now run up the outer sides of both legs and be under both feet. While standing tall, take a large step out to the side with your right foot, and step to the same side with your left foot. Continue side stepping, being sure to keep a one-foot distance between both feet the entire time.