The inner thighs are rarely a focus of attention outside of the gym and are therefore rarely worked out. That’s why that area of the body could be the most problematic even among the thinnest persons. By exercising regularly, you can reduce the accumulation of fatty acids and tone both the inner and outer thighs.
If you follow a balanced diet and keep up a robust aerobic routine, these exercises will help you tone and shape your outer and inner thighs.
The exercises are as follows:
GLUTE BRIDGE KNEE SQUEEZE
To begin, lie face-up with your knees bent and your feet flat on the floor, then pause and lower your hips toward the floor. That’s one rep.
You should do 8 to 12 reps.
FIRE HYDRANT MINI-BAND
To begin this workout, you must get down on all fours. Then, put a resistance band (mini-band) around your working leg just above your knee, making sure your back is flat and your head and spine are both neutral.
You should then begin by raising your banded leg. Then move to the side, maintaining your knee bent 90 degrees and rising to hip level, making sure your weight is evenly distributed between your hands and knee. Then, pause for 1-2 seconds at the peak before slowly lowering back down to the start, resisting the draw of the band as you do so.
Then repeat for 10 to 12 reps on one side before switching.
WALL SIT
Start this exercise by standing with your back flat against a wall and walking your feet out about 2 feet in front of you, about 6 inches apart. Next, slide your back down the wall, bending your knees to around a 90-degree angle and holding this seated position for 20-60 seconds while clenching your abdominal muscles. Then, straighten your legs and return to a standing lean against the wall, changing the angle of your bent knees to alter the difficulty of the workout.
CLAMSHELL-MINI-BAND
You should lie on your left side, with your left arm under your head for support, and your other hand on your hip, with your knees, bent to a 45-degree angle. Next, attach a mini-band above your knees while keeping your feet together, then tighten your abs and spread your knees as far apart as possible.
LATERAL SQUATS
Standing with your feet wider than your hips. Then, shift your hips to the left and down by bending your left knee while keeping your right leg straight. Then, with your feet straight ahead and flat on the ground, return to the starting position by pushing through your left hip. Switch sides.
Do 10-12 reps.
RESISTANCE BAND MONSTER WALKS
To begin, wrap a band around both ankles and another around both knees with enough tension that they are tight while your feet are shoulder width apart, and then take short steps forward switching between your left and right feet. After a few steps, you must reverse your steps and return to where you began.
SIDEBAND WALK
To begin, wrap a band around your lower thighs, remembering that resistance can be provided closer to the knees for an easier movement or around the ankles or feet for a more complex movement. With the band in place, take an athletic standing position with the knees and hips slightly bent, feet shoulder-width apart, and head and chest up. This is your starting point.
Then you must remain low and take a gradual, lateral step, while keeping your toes pointing forward and remaining low.
Walk 5-10 steps towards the left. Then switch to the other side.
