The dreaded inner thighs have the ability to make or break any tight fitting clothing and swimsuit attire. Strengthening this key area can help you firm those muscles but you’ll also need to address tightness in your inner thighs as well. Simple inner thigh exercises will help to increase circulations (a culprit in cellulite), increase flexibility, and help to change the overall look. Keep in mind that if you have a lot of excess fat, you will need to decrease your overall body composition with changes in your diet. Exercise alone won’t be enough to reduce the size.
Address Tightness in Your Inner Thighs FIRST
Stretches can help relieve daily stress in this area, but for lasting results, I recommend using a foam roller on a consistent basis. Reducing the knots in your inner thighs will help to increase circulation (for reducing cellulite) and give this area a leaner, more consistent look. No one wants bumpy inner thighs!
Fitness Tips: One of the key points about knots and tightness in the inner thighs; If your muscles are too tight, the body with shut them off. It’s a defense mechanism of the body to protect it from injury. Foam rolling helps your body to relax enough to use those muscles again.
Foam Rolling Inner Thigh
“Lie face down and place one thigh, flexed and abducted, over the foam roller. Slowly roll the upper, inner thigh area to find the most tender spot. Hold for 30-90 seconds until the discomfort is reduced. Roll to the next spot and repeat (NASM).
Inner Thigh Exercises For a Tight Looking Body
One of my all time favorites is the side to side lunge.
B. Step sideways with one of your feet keeping them parallel and keeping your leg straight as it makes contact with the ground. Make sure your back remains straight. Do not bend forward or collapse in the spine. Hold you trunk nice and firm – draw your belly button towards your spine.
As fluidly as possible, transfer your weight over towards the outside leg (the one that just stepped out) whilst simultaneously flexing forward at the hips. Your inside leg should be kept straight.
Make sure your back remains straight throughout and your outside knee tracks over your big toe, no further!
Once you have reached the end of your range keep your weight in the heel of the outside leg and drive through the heal as you push back up to the starting position (A).
Repeat on the opposite site (C).
Repeat 24 to 30 times (12 – 14 reps on each side) for 3 sets.
Squats and Leg Press
If you’re doing these at the gym, you can do both of these exercises using free weights or machines. At home, you will have to opt for squats (with or without dumbbells).
The Key to changing these exercises to an immediate inner thigh exercise is all in the foot placement. Sumo squats are an easy way to transform the normal squat by pointing your toes out at what would be 2 o’clock and 10 o’clock.
Stand with your feet two to three feet apart, your toes pointing out. Hold a dumbbells with both hands between your legs. Keep your head forward, your back straight and your core engaged. Squat down on a count of two and rise back up on a count of two.
Remember to distribute weight throughout the foot and heel
Trainer Tip: Try adding a calf raise to the end of each squat to maximize your calorie burning!
Leg press is the same, turn your feet out and make sure that your knees line up with your feet when you preform each version, tracking in the same direction.
Side Leg Raise
“This exercise may seem simple, but boy is it super-effective at targeting your inner thighs. It will also help with toning the whole of your core because those muscles are also engaged to counter the moment of your legs.
Start off by lying on the floor on your left side. Rest your head on your left arm, and brace your right hand on the floor in front of your chest. Without moving any other part of your body, raise your right left as high as you can. Pause and then return to the starting position (source).”
Repeat 15 times for 3 sets
Chair Leg Lifts
- Lay on your side and support your head with one hand.
- Place your top foot on the chair.
- Slowly lift the bottom leg to touch the chair. Hold of for a count of “2,” then lower the leg back down. Don’t let it touch the ground. Repeat this motion 15 times on each leg, 3 sets.
Don’t let your inner thighs bring you down. Address the tightness daily and work to strengthen the muscles so you have the look you desire. Remember, the inner thigh muscles also support your knees, so these exercises are always beneficial to have in your routine.
Adria Ali
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