In our daily lives, we often overlook the importance of exercising our inner thighs. However, even in individuals who are naturally thin, this area of the body can be a problem zone. To eliminate excess fat and tone the inner and outer thighs, it is important to incorporate regular exercises into your routine.
By following a healthy eating plan and engaging in vigorous cardio exercises, you can effectively shape both the outer and inner thighs. Here are some exercises you can do at home to reduce outer thigh fat:
CLAMSHELLS
- Begin by lying on your right side with your arm extended along the mat and your head resting on your arm. Bend both knees and bring them slightly forward, aligning your feet with your buttocks. Make sure your hips are stacked and there is a small gap between your waist and the ground. This is your starting position.
- Inhale.
- Exhale. Engage your right glute to lift your right knee towards the ceiling, keeping your feet together and maintaining the gap between your waist and the floor.
- Inhale. Lower your right knee back to the starting position.
- Complete 10 repetitions on one side before switching to the other side.
SINGLE-LEG GLUTE BRIDGES
- Lie on your back with your palms facing down by your sides.
- Extend one leg and squeeze your glutes as you push off with the other leg.
- Keep your upper back in contact with the ground and lift your hips until your extended leg forms a straight line with your back.
- Perform 12 to 20 repetitions with each leg.
GRASSHOPPER
- Start in a push-up position with your hips centered and your hands placed below your shoulders.
- Bring your left foot diagonally towards your right hand, then alternate by bringing your right foot towards your left hand. This is one repetition.
- Engage your glutes and obliques as you perform this exercise.
- Repeat between 15 and 25 times.
REVERENCE LUNGE
- Stand with your feet shoulder-width apart and your arms by your sides.
- Shift your weight onto your right foot and step back with your left foot, pivoting as if you’re bowing. Allow your arms to come forward in a comfortable position, while keeping your chest straight.
- Begin straightening your right leg, pushing through your heel and returning your left foot to the starting position.
- Perform 10 repetitions on each side.
SIDE PLANK
- Begin by lying on your right side with your legs extended and your feet and hips resting on top of each other.
- Place your right elbow directly under your shoulder, as shown in the illustration. Engage your core muscles and lift your hips and knees off the ground.
- Hold this position for as long as you can, then return to the starting position. Repeat on the other side.
SUMO SQUAT
- Stand with your feet slightly wider than hip-width apart and turn your feet outwards.
- Keep your hands together in front of your chest and lower your hips down and back into a squat position.
- Ensure that your weight is on your heels and your toes can move freely. Keep your chest up and your back straight.
- Return to the standing position and repeat.
- Perform 10 repetitions.
DONKEY KICK
- Start on all fours on a yoga mat, with your knees below your hips and your hands below your shoulders. Align your spine and draw your shoulder blades down and back.
- Inhale.
- Exhale. Keeping your knee bent, lift your right leg until your thigh is parallel to your spine, ensuring that your foot remains flexed.
- Inhale. Lower your right leg back to the starting position without resting your knee on the mat.
- Complete 10 repetitions on one side before switching to the other side.
JUMP SQUAT
- Start by standing with your feet together, arms bent, and hands clasped behind your head.
- Jump your feet outwards, and upon landing, immediately crouch down while keeping your arms in the same position.
- Extend your legs and jump your feet back to the starting position, then immediately jump back out.
- Complete 3 sets of 12 repetitions.
SUPERMAN STANCE
- Lie face down on the floor with your arms and legs extended.
- Raise your chest and legs off the ground as high as possible, while keeping your neck in a neutral position.
- Return to the starting position.
- Repeat for 3 sets of 12 repetitions.
