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Best Exercises For Inner Thighs

Updated on January 14, 2019

What Are The Best Exercises For Inner Thighs?

If you’re looking for exercises for inner thighs and a fitter body, keep in mind that it won’t be easy. Developing and maintaining a healthy figure requires a lifestyle of good habits.

If you’re looking for a 20-minute a day exercise, you’re not going to see much improvement. Instead, realize you need to commit to an hour of exercising five to seven days a week

Why Does Fat Build Up On The Inner Thighs And Not Come Off With Diet Alone?

This is a one of the most impossible areas for people to lose weight from and it is not limited to woman there are many men who are effected by fat build up on the thighs and face difficulty trying to lose weight from the area of the thighs.

The inner thighs are a place on the body where the body tends to store more fat than in other places on the body and it is a natural defense of the boy to store fat.

It can be extremely difficult for people who have been overweight to be able to get rid of the extra fat around the inner thigh area and it may take an exercise routine that targets the area of the inner thighs to be able to shake the fat off of the inner thighs.

Creating An Exercise Program That Targets The Inner Thighs

If you are one of these people who have trouble losing weight that has built up on your inner thighs, then you will want to find exercise for inner thighs for your exercise routine to be able to shake of the fat that builds up on the inner thighs.

There are many types of aerobic exercises that target the inner thighs, such as leg lifts.

These types of exercises will work the inner thigh muscles and help to burn the fat that has built up on the inner thigh areas.

You will want to have a routine of these exercises to be able to shake the pounds.

If you have a regular exercise routine you can add a series of inner thigh workouts to your exercise routine for some days of the week and watch the fat burn off through your exercise routine.

Many people, both men and women, find it difficult to be able to get rid of the fat that builds up in the inner thighs even if they have lost tens of pounds in other areas of their body.

The inner thighs are a place where fats cells store and without the right exercise routine, it is extremely difficult to get the weight off of the inner thighs.

You may want to have a special workout at least a day or two per week to help you in shaking the fat build up from the inner thigh area.

Ways To Shed Pounds For A Healthier You

If you particularly hated the height of the skinny-jean phase, you’re not alone. There are thousands of women out there who felt the same way and began the hunt for the best exercises for inner thighs.

It’s important to remember, targeting areas of your body for weight loss is impossible without weight loss surgery.

There are, however, ways to shed pounds for a healthier you and, by extension, some slimmer thighs.


One of the best exercises for inner thighs is running. The more you run, the fitter you will be. Running is an intense cardio, fat-burning exercise.

It takes a bit of training to increase distances and times, but once your body adjusts, you’ll be on your way to a healthier you. Be sure to wear good shoes and do leg stretches before running.

Look for a track or field to run on, as consistently running on concrete is very hard on the knees.


Squats are often what people picture first when it comes to exercises for inner thighs. Squats are great for tightening muscles in the inner thighs. You’ll be burning fat in no time.

While squats are a great exercise, you must couple them with a more intense work out and do a significant amount of reps to make them worthwhile.

Try working up to 3 reps of 30 squats. Beware; you will be sore the next day.

Jumping Rope And Biking

Jumping rope and biking are highly effective exercises for inner thighs. Jumping rope allows you to enter into a continuous rhythm and a fat burning frenzy. Similarly, biking offers the rider repetition and a strong cardio work out.

Repetition is important because both quality and quantity matter when it comes to slimming and trimming. These two activities require intense energy exertion and time commitment.

Don’t stay dissatisfied with your figure. There are plenty of exercises for inner thighs out there, and certainly one for you. Most importantly, just get moving.

You’ll be surprised how much you can tone your body by parking farther away from the grocery store or walking, when practical. Though it’s not easy, leaner thighs are possible.

10 Easy And Effective Inner Thigh Exercises

With the summer fast approaching people have begun to look for exercises for inner thighs.

Women want to look good in their bathing suits and what better way to do that than working on toning the inner thighs.

The following exercises for inner thighs are easy to do, which will make it easier for you to make them a daily routine. These exercises will allow you to not only tone your thighs, but also make them stronger so they look ultra great in those short shorts or tiny bikini.

If you are a beginner you should start out a little easier by only doing each standing exercise 15 to 20 times, where as the more experienced people can repeat the exercise 25 to 30 times.

Exercise 1: "Squatting"

The most beneficial exercise for the thighs is known as “squatting”. When you are performing a squat you will want to stand with your feet slightly more than shoulder-width apart and have your toes pointed outwards away from your body.

You will then want to lower your body by bending your knees so that you can enter the squatting position.

Once you have entered the desired position you then hold it for 3 seconds and then raise your body until you are standing in the upright position.

Exercise 2: “Wide-stance squat”

The first exercise for inner thighs is called the “wide-stance squat”. All you will need to do is find a wall with room for you to stand without knocking off any pictures.

Stand with your back flat to the wall. Begin to slide down the wall until your knees are at about a 90 degree angle.

Make sure that your legs are not held together, but rather in a wide-stance.

Exercise 3: "Medicine Ball 1"

For the second exercise you will again need a wall to help you perform the exercise for inner thighs. You will also need a small medicine ball to complete this exercise.

Again stand with your back against the wall. Next, you will need to place the small medicine ball between your legs at about the knees.

Place your hands on the wall and begin to lower yourself down to about a 90 degree angle.

Exercise 4: "Medicine Ball 2"

For the third exercise you will need the small medicine ball. Again you will stand with your back against the wall.

This time you will want to hold the medicine ball between your hands. Next, you will slowly lower yourself down the wall in the same fashion as exercise one.

Exercise 5: "Medicine Ball 3"

For the forth and finale exercise for inner thighs you will again need your medicine ball. This time you will lay down on the floor with your knees bent.

Next you will place the medicine ball between your knees and place your hands flat on the floor. The medicine ball is firm, but soft enough for you to squeeze with your knees.

Exercise 6: "Squatting Arm Swings"

For this exercise you will want to have your feet placed a little more than shoulder-width apart and have your toes pointing out to the side away from your body.

You will then want to grab a dumbbell and hold it in a vertical position right in front of your stomach. Straighten your arms and then lift the weight until it is at your shoulders height and then enter the squatting position, holding for 3 counts.

Then return to standing position and repeat.

Exercise 7: "Rubber Ball Thigh Press"

Lie flat on your back on a yoga mat or a soft surface and bend your needs so that your feet are planted directly onto the floor.

You will then want to grab a rubber ball and place it in between your knees. By contracting your inner thighs you will be provided with the ability to squeeze the ball.

Hold this position for 30 seconds or more and then release your thighs and rest for 5 seconds, repeat for at least 4 reps.

These exercises for inner thighs are meant to be a series of exercises that should be done on a daily basis to quickly tone and strengthen your inner thighs.

Exercise 8: "Thigh Lifts"

Other important exercises for inner thighs include the thigh lifts. In this inner thigh exercise, a person needs too get down on all fours.

This means laying down an exercise mat, kneeling down and putting both hands on the floor with the palms facing downwards.

While in this position, on leg is lifted up at a time and stretched out to the side. It is then lifted up and down for several repetitions.

Beginners may do about 8 repetitions while seasoned trainees may do a set of about 15 repetitions.

Once the required number of repetitions are done, you then switch and exercise the other leg in the same manner. Thus one set will need each leg worked separately for a particular number of sets and repetitions.

Exercise 9: "Scissors Kicks"

Scissors kicks are great for the inner thighs and also for the abs. To effectively perform this particular exercise, you get to lie down on your back, preferably on your exercise mat.

Place both hand behind your backside while on your back. In essence, you should have you palms tucked in behind your backside.

Raise both feet alternatively in a scissors motion for a count of about fifty.

Exercise 10: How To Do A “Squat with Ball” Exercise For Inner Thighs

The inner thighs can be a troublesome place for many to lose extra weight--for one, it’s an accumulator of extra fat that can be burned off through exercise. Inner thigh exercises exist to tone and shape inner thighs.

The simplest is “squat with ball” exercise.

Before the squat with ball exercise can be introduced, let’s look into how everything works:

Inner Thigh Muscles

The inner thigh muscles contain three adductor muscles that run through your inner thighs.

These muscles are called the

  • adductor brevis
  • adductor longus
  • adductor magnus

The adductor muscles start at your pelvis and extend through your inner thigh and knee. This allows your hips and knees to extend, rotate and flex among other thigh muscles.

The adductor brevis, adductor longus and adductor magnus pull your legs together and helps the movements of your hip joints.

Exercise Balls

Exercise balls are simply fitness balls used in many fitness related activities--yoga, physical therapy, general exercise and Pilates.

These instruments are generally 55 to 77 centimeters in diameter, and help encourage challenge in fitness workouts, such as Pilates.

Many use exercise balls to enhance the therapeutic environment of their workouts. These instruments add difficulty to many exercise workouts in the form of balance and leverage.

They can be used for stretching by simply draping yourself over the front or back of the ball.

Exercise balls are also good for keeping your abdominal muscles and spine aligned--just sit against the ball to maintain an upright sitting posture. They’re even good for encouraging resistance by squeezing them to practice light resistance exercises.

Before The Workout: Stretches

It’s good to stretch before performing a workout, especially when it comes to your inner thigh muscles.

Stretches prepare your inner thigh muscles for work involved in exercise. It helps prevent sudden injury, such as strained or even pulled muscles.

Basic stretches should be slow and gentle, starting on the floor where you can sit up straight and bend both knees with the soles of your feet turned out and touching together.

Hold onto your toes gently and bring your feet close to your body. Hold your position for five to ten seconds. When stretching, resistance of your inner and outer thigh muscles can be felt.

Squat Ball Exercise - Standing

Standing squat ball exercises are simple to carry out. To start, place the ball against the wall, so it’s resting between the wall and your body.

Make sure the ball rests within the curve of your back, standing with your feet parallel to your shoulders.

Bend your knees and lower yourself about five to ten inches toward the ground. Your shoulders and hips should stay straight; hold your position for three seconds and slowly stand back up.

Begin five repetitions of the same squat you performed moments earlier. Stay calm and work your way to 12 repetitions. After completing the previous set, rest for 30 seconds and perform another set of squats.

Ball Exercise - Inner Thigh Squeeze

The inner thigh squeeze is a fitness technique much like the squat ball exercise, where both use an exercise ball to tone and strengthen the inner thigh muscles. Unlike ball squat exercises, inner thigh squeezes are comfortably performed on a floor.

To start, lie on your back with your knees bent, close enough to your chest. Place the exercise ball between your thighs and abdominal muscles. Your exercise ball should be positioned at an 90 degree angle to your relaxed thighs.

Inhale a breath and squeeze your inner thighs together as tightly as you can, holding them for three seconds afterward.

Exhale and release your inner thigh muscles, letting them reset their position at your sides.

Perform this exercise ten times, slowly working your way to 30 repetitions. You can squeeze your inner thigh muscles for longer intervals of time as your adductor muscles get used to the repetitions.

During Your Workout

During a workout, it’s best to keep yourself as comfortable as possible. Wearing loose fitting clothing helps tremendously, as it leaves enough space for your limbs to move and air out.

In addition, perform your workouts in a well cushioned place, either using a exercise mat or even a comfortable carpet.

Work on maintaining your endurance while you add more repetitions to your squat ball inner thigh workout. This helps improve your inner thigh strength as you increase the amount of repetition you can do.

Slowing during a workout challenges your ability to keep your inner thigh muscles in a flexed position. Your thighs can be toned depending on the type of intensity you apply to your workout.

The type of intensity used during a workout varies between people based on the repetitions they perform.

Maintain a moderate intensity in your squat ball inner thigh workout--at your own limit, of course--to see the best results for your inner thighs.

© 2019 Tom


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