Every woman wants to have a gap on the inner thigh, because our body was built in a way that our inner thigh has to touch and it doesn’t look good on everyone.
But thigh gap aside, we make the mistake of not thinking about this part of our body when we work out, which leads us to the sad reality that if we don’t take the time to work on our inner thighs, our legs won’t look as perfect as we want them to.
We’re going to help you define your inner thighs with a special workout. First, you’ll need three things: a mat, or you can use the floor if you don’t have one; a chair; and some dumbbells.
1. Front leg swing
Stand with your arms on your hips. If you need support, you can hold onto a wall with one hand.
Swing one leg back and forth.
Each full swing is one repetition.
Complete 12 repetitions with each leg.
2. Circles with one leg lying down
Lie on your back. Keep your arms at your sides with your palms facing down.
Start by raising one leg toward the ceiling.
Rotate your leg slightly outward. Breathe and hold your breath as you trace a circle with your raised leg.
Move your entire leg while keeping the rest of your body still and flat on the floor.
Rotate your legs 5 times clockwise and 5 times counter-clockwise. Switch to the other leg and repeat this 3-5 times.
3. Dumbbell squats on shoulders
Stand up straight, holding a pair of dumbbells on your shoulders.
Keep your head up, tighten your abs, push your hips back and bend your knees.
Slowly lower your body into a squat position, with your hands at your sides.
Hold this position for a few seconds,
then push back up to the starting position.
Repeat for 8 to 12 times.
4. Lying lateral leg raise
Lie on your right side on an exercise or yoga mat. Make sure your head is supported by your hand.
Lift your left leg up as high as you can, keeping your leg straight. Hold it for 1 second at the top.
Slowly lower your leg.
Do this 15 times, then switch sides.
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.
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