A toned inner thigh is a healthy inner thigh — attractive and strong. Show yours some love with these 18 inner-thigh exercises to get shapely legs.
Ball Leg Lifts
Using an exercise ball when strength training is a great way to add a little bit more challenge to basic exercises. Since you have to work hard to keep the ball in place, you end up using more muscle groups. This exercise will tone your thighs, especially your inner thighs, and also your core.
Lie on your side on the floor with your arms crossed in front of your body. If this is uncomfortable, bend your bottom elbow and rest your head on your hand.
Place a large exercise ball in between your feet, and slowly lift the ball up toward the ceiling using only your hips and butt. Return to the start position. This counts as one repetition.
Complete three sets of 15 reps.
Glider Side Lunge
This exercise works the legs and glutes, but as you slide your leg back to center, your inner thigh does all the work. You need one of those discs like the Valslide, but if you don’t have one, just use the lid of a plastic container and do this move on a carpet. Or wear socks and try it on a wood floor.
Stand with your feet a few inches apart, with your right foot on the plastic lid. Make a fist with one hand and cup your other hand over it. Keep your hands in front of your chest throughout the exercise to help you stay balanced.
Put weight into your left leg, and as you slowly bend your left knee and squat down, slide your right foot out to the side. Then as you slowly straighten your leg, slide the right foot back in. Most of your weight remains in the leg that’s not moving.
Complete three sets of 10 reps with each leg.
Gate Swings With Cross
This deep inner-thigh stretch tones your glutes, quads, and both your outer and inner thighs, and it also gets your heart rate up! Check out this GIF demonstrating this move in action.
Start with your feet in a wide, second-position stance with your toes pointed slightly outward. Bend your knees and lower into a squat, using your hands to help push your knees wide apart to deepen the inner-thigh stretch.
Push off your knees to get leverage, and jump your right leg in front of your left, landing in a standing cross-legged stance.
Immediately jump your legs back out to a wide squat with your hands at your knees.
Push off your knees and jump your legs together, crossing your left leg in front of your right.
Repeat as many times as possible for at least 40 seconds.
This dynamic move tones your arms and legs while getting your heart rate up; here’s a GIF demonstrating how.
Stand with your feet shoulder width apart, and extend your arms straight out to either side with palms facing down. This is the starting position.
Jump, and cross your right arm over your left and your right foot over your left. Jump back to the starting position, then cross with the opposite arm and foot. This counts as one rep.
Continue alternating sides and repeating this movement until you complete 25 reps. Be sure to keep up the pace and not allow too much time for recovery between jumps; this way you’ll be sure to keep up your heart rate and engage your whole body.
Bridge With Squeeze
Adding an inner-thigh squeeze to your basic bridge will tone your inner thighs.
Start on your back with your knees bent and your feet hip distance apart. Place a pillow, a ball, or a toning ring between your knees.
Push up into a bridge. Keep your ribs aligned with your pelvis.
Without raising or lower your pelvis, slowly squeeze your pillow 20 times. Lower the pelvis and bring your knees to your chest to round and relax your back. Then repeat twice for a total of three sets.