Someone sent me an e-mail after coming across my website, they wanted to know what exercises they could do to tone their inner thighs. With Summer just around the corner I thought it might be nice to share this with all of you.
Inner thighs are always difficult to target by themselves. It is important to do other leg exercises which target the surrounding muscles i.e. quads, hamstrings, glutes. Lunges, squats, 1 legged squats, leg press, leg extensions, hamstring curls, etc. are great for creating lean and sculpted legs. If you are at a gym, using the seated abduction/adduction machine is always a nice addition as well.
Inner thigh pull: Attach an ankle cuff to the low pulley on a Freemotion or other machine which allows this. While standing, put the cuff on the ankle closest to the machine, set the weight to the lowest level to start then move your leg in front of and across your body do 10-15 reps, 3-4 sets on each leg. This is a slow and controlled movement. Make sure you hold on to the machine firmly as you do this exercise. Play with the position of your feet throughout maybe flex your toes for one set and point them for another. As you get more advanced, you can add weight but always ensure that your form or posture does not suffer. This is a small and controlled movement so heavy weight is not necessary.
Inner thigh presses: Grab a stability ball and lie on the floor, put the ball between your knees keep your hips on the floor and squeeze the ball repeatedly (little presses/pulses) keeping tension on the ball, repeat 20-30 times, 3-4 sets.
Inner thigh leg lifts: Grab a pair of 2 to 5 lb. ankle weights, lying on your left side ensuring that your head, shoulders and hips are aligned. Use your hand to prop your head up, cross the right leg over your left and place your right foot on the floor. Now lift and lower the left leg (this is a small movement) 20-30 times then, without stopping, keep the left leg lifted and make small circles 10-20 times forward then 10-20 times backward. Repeat on the right side. Click here for a video of this exercise.
Stair crosses: If you have stairs nearby, stand sideways at the bottom of the stairs holding on to the railing for balance. Put your right foot on the first stair and cross your left leg over the right to get to the next stair. Continue till you reach the end of the stairs. For added resistance, you can add 2 to 5 lb. ankle weights.
Plie squat: Stand so that your feet are shoulder width apart with your toes turned out like a ballerina. Now, come down into a squat keeping your chest and shoulders lifted throughout the exercise, do 10-15 reps, 3-4 sets. As you get more advanced, grab a 10-30 lb. dumbbell and hold it lengthwise as you squat. You can also use a barbell, I just prefer a dumbbell.
There are several other exercises that target not only the inner thighs but the legs and glutes as well. These are just a few. Repeat these exercises a few times a week and watch those inner thighs get stronger and more toned.