For many women, the inner thighs are a “problem” and they want to change them in every possible way. However, this is not so easy if you perform exercises that are not exactly effective for this part of the body.
Still getting inner thighs is probably the second thing on your wish list after getting rid of your stomach, don’t worry, you are not the only one. In fact, the thing is that fattening up the inner thighs is quite easy and can be done in a short time, but slimming that area is difficult. Also, you have to keep in mind that nothing is impossible.
Therefore, in an attempt to lose weight on the inner thighs, you need to be persistent and the results may not appear immediately, but you still have to keep at it.
Below we present you 8 exercises that will tone your muscles in the shortest possible time and solve the problem of excess fat on the inner thighs.
1. DONKEY KICKS
Start on all fours on a yoga mat. Make sure your knees are below your hips and your hands are below your shoulders. Keep your spine in a neutral position and draw your shoulder blades down and back.
Inhale.
Exhale. Keeping your knee bent, release and raise your right leg until your thigh is in line with your spine, making sure your foot remains flexed.
Inhale. Lower your right leg back to the starting position, but keep your knee off the mat.
Complete 10 reps on the same side, before repeating the remaining reps on the other side.
2. DUMBBELL SQUAT
Stand with your feet wide and hips turned slightly outward.
Hold a dumbbell or kettlebell in front of your chest while keeping your elbows close to your body.
Bend at the hips, knees and ankles to lower yourself into a squat.
Continue until your hips are slightly lower than your knees.
To stand up, push your feet into the floor and return to the starting position.
Complete 10 repetitions, rest and repeat for a total of two to three sets.
3. SUMO SQUAT
Stand with your feet slightly wider than hip-width apart and turn your feet outward.
Keeping your hands together in front of your chest, push your hips down and back into a squat.
Your weight should be on your heels and your toes should be able to move freely. Make sure to keep your chest lifted and your back straight.
Return to the standing position and repeat.
Do 10 reps.
4. STAR JUMPS
Stand with your feet together and your hands at your sides.
In one movement, jump, trying to bring your feet out to the sides and raise your arms above your head.
You have to imagine that when you are in the middle of the jump you are making a star with your body.
Return to the standing position and repeat.
Do 30 repetitions.
5. WALKING LUNGES
First, stand with your feet shoulder-width apart and your hands at chest height.
Next, take a step forward with one leg and bend your knees until your back knee almost touches the ground.
Return to the starting position, having taken that step forward.
Then do the same with the other leg. Always moving forward.
Count 20 steps, alternating both legs.
6. SIDE STEPS WITH RESISTANCE BAND
With a resistance band looped around your lower thighs, place both feet on the floor hip-width apart, making sure your knees stay in line with your toes. Facing forward, bend your hips and knees, making sure your knees stay in line with your toes. Continue bending your knees until your upper legs are parallel to the floor. Make sure your back stays at a 45- to 90-degree angle to your hips. This is your starting position.
Inhale.
Exhale. Keeping your squat position with your right foot on the floor, step your left foot out so your feet are slightly shoulder-width apart.
Inhale. Keeping your squat position with your left foot on the floor, step your right foot in to return to the starting position.
Complete 10 reps on the same side before completing the remaining reps on the other side.
7. CLAMSHELLS
Lie on your right side with your arm extended along the mat and your head relaxed on your arm. Bend both knees and draw them forward slightly to align your feet with your glutes, making sure your hips are stacked and you maintain a small gap between your waist and the floor. This is the starting position.
Inhale.
Exhale. Keeping your feet together, engage your right glute to raise your right knee toward the ceiling, making sure to maintain distance between your waist and the floor.
Inhale. Lower your right knee to return to the starting position.
Complete 10 reps on the same side before completing the remaining reps on the other side.
8. GLUTE BRIDGE
Lie on your back with your knees bent and feet flat on the floor.
Lift your hips off the floor so that your body forms a straight line from your shoulders to your knees.
Pause once in this position and then slowly lower your body back to the floor.
Do 2 sets of 12 seconds.
