Inner Thigh Exercises for Women that Really Work

November 12, 2012

Inner Thigh Exercises for Women that Really Work

The inner thigh is one of the most difficult areas to tone. Many women have gap between their legs that isn’t the most attractive shape wise. Many females posing in bathing suits often cross their legs in the standing position to hide this troublesome area. However, with the proper exercise you can strengthen and shape this area to perfection. There are 4 main inner thigh exercises you can do that are easy and take very little time to do. These exercises include: Pile squat, inner thigh on your side, donkey kick, and ball raise. The only piece of equipment you need for these inner thigh exercises is a large fitness ball.

The Pile Squat for the Inner Thigh

No equipment is necessary for the pile squat. You just need your body so this can be done anywhere. The first time you do this you will really feel the burn.

  • In standing position turn your legs/feet outward but not too far that it is uncomfortable

  • Bend your knees by squatting and keep your back and head straight

  • Don’t squat to far that you fall down. Squat just far enough that you can feel your inner thighs contracting well.

  • Hold for a count of 10

  • Come back to the standing position

  • Hold in the standing position for a count of 5

  • Try doing 20 of these inner thigh exercises

Inner Thigh Exercise Lying on your Side

You might want to use a mat for this one. Your hip will carry most of your weight on the floor.

  • Lay on your side on the floor

  • Support you body with your lower arm

  • Rest your top arm on the floor in front of you

  • Extend your bottom leg

  • Bend your top leg until you achieve a right angle to your torso and keep your foot flat on the floor.

  • Raise you bottom leg as far as you can

  • Hold for a count of 5 (this may be difficult)

  • Bring bottom leg back to floor

  • Try to do 5 of these

  • Switch over to your other side and repeat above

If you haven’t done this before, you might want to start with 1 repetition and see how it goes. So, try 5 leg lifts on your right side followed by 5 leg lifts on your left.

Donkey Kicks

These inner thigh exercises are best done if you have a mat for this exercise. A mat makes it easier on the knees. Make sure to keep your back straight at all times.

  • Start by getting down on all fours

  • Your weight should be unequally distributed to your arms

  • keep one knee bent and lift the other leg until it is horizontal

  • Hold this position for a count of 5

  • Bring your leg back down to the floor

  • Lift your other leg to the horizontal position and hold for a count of 5

  • Try to do 10 leg lifts on each side in succession

  • Try to do 3 complete repetitions for both legs

Ball Raise for Inner Thigh

These inner thigh exercises require a large fitness ball. These are inexpensive and can be bought at your local discount store or over the internet. You need enough space to move around for this one.

  • Sit down on the floor and place the ball between your feet and ankles

  • Lay on your back

  • Spread your arms out to provide balance

  • Raise your legs and buttocks off the floor until they come to a vertical position

  • With legs in vertical position, exhale and squeeze your feet together

  • Hold this position for a count of 5

  • Inhale as you release the pressure on the ball

  • Remain relaxed with the ball between your feet for a count of 2

  • Try doing 10 repetitions if you can

This may be difficult at first, and you will really feel the burn. Do as many as you can the first time. You can increase the number of repetitions when you’re up to it.

Try doing these inner thigh exercises at least 3 times a week and you should see a marked improvement in your inner thighs.

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