The inner thigh is usually one of the most challenging areas to slim down and tone up. You could do leg day more frequently but you may still find that area in need of shaping up—this means building muscle, while reducing fat. There are many resources online on what you can do to tone your legs and your inner thighs, but which ones are truly effective and suitable for you? Here are five suggestions for inner thigh exercises:
1. Scissor Legs Plank
This plank variation will challenge not just your inner thighs but also your core. Assume a full plank position, with each of your feet on a gliding disk, a paper plate, or a folded towel. Slide your feet apart while keeping your upper body stable. Open your legs as wide as you can, then slowly slide your feet back together by squeezing your inner thighs. If this is too easy, use a resistance band to increase the difficulty.
2. Side-Lying Double Leg Lifts
Proper form is very important with this exercise. Lay on your side on a fitness mat, legs stretched and stacked. Put your head on your bottom arm, and the hand of your top arm on the floor for stability. Squeeze your legs together and lift them off the floor simultaneously. Hold the position for one breath, and return to start.
3. Inner Thigh Circles
Lie on your right side on a mat, propped up on your forearm and elbow. Bend your left leg and place your left foot firmly on the mat. With your stretched out right leg, trace circle in the air in front of you. Do 10 circles in each direction. Repeat on the other side.
4. Side Lunges
Hold a 5kg weight with your left hand and stand with your feet and knees together. With your right foot, take a large step to the right side, then lunge toward the floor.
Your right knee should not extend past your right toes.
Your left leg should stay relatively straight and your feet should stay planted to the ground.
Return to starting position by pushing off through your right foot. Aim to do 2 to 3 sets of 10 on each leg.
5. Barbell Squats (also known as Sumo Squats)
Stand with your feet wider than shoulder-width apart, your toes turned out (about 45 degrees).
Take the barbell out of the rack with it resting on your rear shoulder muscles. Lower into a squat, inhaling as you do. Remember to keep your core engaged and your back neutral. Your shins should be vertical and your knees tracking over (but not past) your toes.
Pause at the bottom. Press into your heels and outer edge of your foot to stand, exhaling as you do. Try 4 sets of 12 reps each. Use a resistance band + weights to increase difficulty level.
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