Tone your inner thighs with these moves

Everybody longs for perfectly sculpted legs, but unfortunately inner thigh jiggle is a common problem among women. Learn how to tighten that trouble area and get slim and toned legs!

Many women are so afraid of getting bulky thighs that they strictly avoid to strength-train their legs. Bad mistake! In reality, bulky legs are mainly due to fat and excess weight. So if you want to tone and slim down your thighs, the best approach is to promote full body weight loss and do specific exercises to build lean muscle mass. Check out the best toning exercises for inner thighs. 

Plie squats with calf raise

1. Stand with your feet spread apart and facing outward. Slowly lower into a squat, so your knees are bent to a 90-degree angle.
2. Keeping your pelvis straight and upper body straight (this is not a squat per se, we are not sitting back), lower your body until your thighs are close to or parallel with the floor.
3. Slowly raise up onto the balls of your feet, squeezing your calf muscles. Feel the burn.
4. Hold for 30 seconds and return to the starting position. If balance is an issue, feel free to hold on to a chair.  


Knee Squeezes

1. Lay flat on your back (use a yoga or exercise mat for comfort) with your knees bent at a 90-degree angle.
2. Place the exercise ball between your bent knees.
3. Squeeze your knees together as hard as you can and hold for about ten seconds. Relax and repeat about 10 times.  


Side leg lift

1. Lie on your right and use your left arm for support by placing it in front of you.
2. Place the exercise ball between your legs. Use your hips and buttocks to slowly lift the ball towards the ceiling. Repeat 15 repetitions three times.  


Sumo squat with kettlebell

1. Start by taking an excessively wide stance. The more your feet are apart, the more you activate your glute muscles and not your quads.
2. Point your feet to 45 degrees away from your body.
3. Holding the kettlebell in front of you (arms should not be flexed), with your core engaged and your back kept straight, bend your knees and push your hips backwards, lowering your body and the kettlebell as far as you can without compromising your posture.
4. Try to get the weight all the way to the ground without actually touching it.
5. Rise back to your starting stance, squeezing your butt at the top of the movement. That’s one rep. Aim for 4 sets and 15 reps.  


Leg Raise and Rolls

1. Lie on your right and use your left arm for support by placing it in front of you. br> 2. Rise your left leg. Imagine your leg is inside a barrel and use your toes to trace the circumference of the barrel. This motion should allow your leg to move upwards, downwards and in circles. Make 80 of these circles then switch to the other leg and do the same.

Side Lunge with dumbbells

1. Stand with a pair of dumbbells at your side.
2. Lift your left foot and perform a side lunge.
3. As you lower your body, bend forward to your hips and touch the dumbbells to the floor.
4. Repeat, alternating feet with each rep. This exercise can be done without dumbbells as well.


Stability Ball Leg Raise

1. Lie on your left side on the stability ball, legs extended straight out and feet stacked.
2. Position your left hand comfortably on the ball, and lift your hips so that your body forms a straight line.
3. Keeping your body in that position, slowly raise your right leg.
4. Pause, then slowly return to start. Do as many reps as you can in one minute, then repeat on the other side.

Ball Leg Raise

1. Start by laying on the ground, hands on your sides and the ball between your legs. Slowly lift the ball with your lower legs and hold just a few inches above the floor.
2. Engaging your abdominal muscles, slowly raise the ball and your legs straight above your hips. Hold, return to starting position and repeat.  




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