Inner thigh exercises help shape and tone the inner thigh area. The inner thigh muscles or adductors are located from the groin area to the knees (1). These muscles help stabilize the pelvis, aid external and internal rotation of the thigh bone, aid in hip movement (2), (3). Moreover, simple tasks like standing, walking, running, and climbing become easy if your inner thigh muscles are strong. Show
Poor diet and a sedentary lifestyle may cause inner thigh fat accumulation (4), (5), (6). This may lead to inner thigh chafing, pigmentation, rashes, problems standing up or walking, and poor posture. But worry no more! Do inner thigh exercises to strengthen your inner thigh muscles, prevent muscle loss, and shed excess flab. Here are the 15 best inner thigh exercises you can try out. Scroll down! Inner Thigh Workouts You Can Do At Home To Burn FatWarm-up – This is very important before beginning any exercise. Dedicate at least 10 minutes to prep your muscles for the next 35 minutes of exercise. 1. Jumping JacksTarget – Adductors, glutes, hamstrings, quads, deltoids, and lats. How To Do Jumping Jacks
Sets And Reps – 3 sets of 20 reps 2. Side LungesTarget – Adductors, glutes, hamstrings, quads, and hip flexors. How To Do Side Lunges
Sets And Reps – 2 sets of 10 reps 3. Curtsey LungeTarget – Adductor, glutes, hip flexors, hamstrings, and quads. How To Do Curtsy Lunge
Sets And Reps – 2 sets of 8 reps 4. Frog JumpsTarget – Adductors, quads, hamstrings, and glutes. How To Do Frog Jumps
Sets And Reps – 2 sets of 8 reps 5. Side-Lying Leg LiftsTarget – Adductors, hip flexors, and glutes. How To Do Side-Lying Leg Lifts
Sets And Reps – 2 sets of 10 reps 6. Sumo SquatsTarget – Adductors, glutes, hamstrings, and quads. How To Do Sumo Squats
Sets And Reps – 2 sets of 12 reps 7. Standing Alternate Side CrunchesTarget – Adductors, glutes, hamstrings, obliques, lats, and quads. How To Do Standing Alternate Side Crunches
Sets And Reps – 2 sets of 12 reps 8. Externally Rotated Leg LiftsTarget – Adductors, hamstrings, quads, calves, and glutes. How To Do Externally Rotated Leg Lifts
Sets And Reps – 2 sets of 10 reps 9. Weighted Step Side LungeTarget – Adductors, glutes, hamstrings, quads, and calves. How To Do Weighted Step Side Lunge
Sets And Reps – 2 sets of 8 reps 10. Full Squat And Side RaiseTarget – Adductors, glutes, hamstrings, hip flexors, quads, and lower abs. How To Do A Full Squat And Side Raise
Sets And Reps – 2 sets of 10 reps 11. Plank JacksTarget – Adductors, glutes, hamstrings, quads, abs, and shoulders. How To Do Plank Jacks
Sets And Reps – 2 sets of 20 reps 12. Lying Single Leg CirclesTarget – Adductors, abductors, hamstrings, quads, glutes, and lower abs. How To Do Lying Single Leg Circles
Sets And Reps – 2 sets of 10 reps 13. Lying Leg Split PulseTarget – Adductors How To Do Lying Leg Split Pulse
Sets And Reps – 3 sets of 15 reps 14. Resistance Band Adductor StretchTarget – Adductor, glutes, hamstrings, lower abs, and shoulders. How To Do Resistance Band Adductor Stretch
Sets And Reps – 2 sets of 10 reps 15. Seated Butterfly PoseTarget – Adductors How To Do Seated Butterfly Pose
Sets And Reps – 2 sets of 20 reps Inner thighs, which play a key role in stabilizing the pelvic area and ensuring proper hip movement, are prone to fat accumulation. Therefore, keeping them toned and strong is highly essential to performing everyday tasks without any hassle. The inner thigh exercises discussed in this article can work wonders for you by acting on your adductors, quads, lats, glutes, hamstrings, deltoids, hip flexors, obliques, and calves. These exercises, complemented with a proper diet and cardio and other strength-training exercises, can make your inner thighs looks thinner and stronger. Do warm-up exercises for at least 10 minutes before getting started with this workout. Frequently Asked QuestionsDoes running tone the inner thighs? Running helps burn fat from the entire body. If you want to lose inner thigh fat, running is a good option for losing flab in general. But you must also do inner thigh workouts to keep them toned. Can flabby inner thighs be toned? Yes! You must follow a good diet plan and mix cardio and strength training. SourcesArticles on StyleCraze are backed by verified information from peer-reviewed and academic research papers, reputed organizations, research institutions, and medical associations to ensure accuracy and relevance. Check out our editorial policy for further details.
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Charushila is an ISSA certified Fitness Nutritionist and a Physical Exercise Therapist. Over a span of 5 years, she has... more Dr. Sudhansu Singh is a Physiotherapist, Sports and Musculoskeletal Physiotherapist, and Neuro Physiotherapist with 8 years of experience. He is... more Can flabby inner thighs be toned?Resistance training can help you build muscles in flabby inner-thigh areas, toning and filling out loose skin. Schedule resistance training exercises that require the movement of your inner thigh muscles.
How can I slim my inner thighs in 2 weeks?How Can I Lose Weight in My Thighs in Two Weeks?. Remove 250 to 500 calories from your daily diet. ... . Choose low-fat and free-free foods. ... . Perform cardio exercise everyday. ... . Increase your intensity during cardio workouts. ... . Use strength training exercises to tone the muscles in your thighs.. |