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 stretches to strengthen your inner thigh muscles, prevent muscle loss, and shed excess flab. Here are the 16 best inner thigh exercises you can try out. Scroll down!
Inner Thigh Workouts You Can Do At Home To Burn Fat
Warm-up – This is very important before beginning any exercise. Dedicate at least 10 minutes to prep your muscles for the next 35 minutes of adductor exercises.
1. Jumping Jacks
Target – Adductors, glutes, hamstrings, quads, deltoids, and lats. Sets And Reps – 3 sets of 20 reps
2. Side Lunges
Target – Adductors, glutes, hamstrings, quads, and hip flexors. Sets And Reps – 2 sets of 10 reps Side lunges are an excellent exercise for legs and thighs, focusing on the inner thighs while engaging multiple muscle groups. This comprehensive approach instills confidence in the effectiveness of your lower-body workout.
3. Curtsey Lunge
Target – Adductor, glutes, hip flexors, hamstrings, and quads. Sets And Reps – 2 sets of 8 reps
4. Frog Jumps
Target – Adductors, quads, hamstrings, and glutes. Sets And Reps – 2 sets of 8 reps
5. Side-Lying Leg Lifts
Target – Adductors, hip flexors, and glutes. Sets And Reps – 2 sets of 10 reps In addition to this side-lying leg lift, you can try standing leg lifts to tone your legs.
6. Sumo Squats
Target – Adductors, glutes, hamstrings, and quads. Sets And Reps – 2 sets of 12 reps Apart from sumo squats, beginners can even opt for chair squats to tone the inner thighs. Dagmar Munn, a blogger, shared how chair squats helped her with her inner thighs and improved leg strength. She said, “ It’s been almost a year since I began doing chair squats – – and I continue to do them e-v-e-r-y-d-a-y. Now, I can sit onto my chair, wait a few seconds, then stand up without rocking or great effort. I still hold onto my rollator, but I have renewed confidence in my leg and hip muscles (i).” Chair squats are great among various exercises for toned thighs, offering a simple yet effective way to build strength and improve muscle tone.
7. Standing Alternate Side Crunches
Target – 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 Lifts
Target – Adductors, hamstrings, quads, calves, and glutes. Sets And Reps – 2 sets of 10 reps
9. Weighted Step Side Lunge
Target – Adductors, glutes, hamstrings, quads, and calves. Sets And Reps – 2 sets of 8 reps
10. Full Squat And Side Raise
Target – Adductors, glutes, hamstrings, hip flexors, quads, and lower abs. Sets And Reps – 2 sets of 10 reps
11. Plank Jacks
Target – Adductors, glutes, hamstrings, quads, abs, and shoulders. Sets And Reps – 2 sets of 20 reps
12. Lying Single Leg Circles
Target – Adductors, abductors, hamstrings, quads, glutes, and lower abs. Sets And Reps – 2 sets of 10 reps
13. Lying Leg Split Pulse
Target – Adductors Sets And Reps – 3 sets of 15 reps
14. Resistance Band Adductor Stretch
Target – Adductor, glutes, hamstrings, lower abs, and shoulders. Sets And Reps – 2 sets of 10 reps
15. Seated Butterfly Pose
Target – Adductors Sets And Reps – 2 sets of 20 reps This yoga pose is excellent for targeting the adductors and improving flexibility in the inner thighs. You may also check out specific yoga poses for the inner thigh and add them to your daily yoga routine to get more toned thighs.
16. Clamshell
Target – Adductors and hip abductors How To Do Clamshell Exercise Sets And Reps – 2 sets of 15 reps on each side In addition, there are many leg exercises for adductors that help get your adductor muscles worked. Those adductor strengthening exercises include wall sit exercises, groin exercises, clamshell exercises, cable adductor exercises, inner thigh circle exercises, inner thigh scissor exercises, inner thigh ball squeeze, and seated butterfly stretches. Note: You can also try adductor machine exercises to tone your legs. Does 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. Can walking slim your inner thighs? Yes. Walking is a good exercise to tone your lower body and work on your inner thighs. Does drinking water reduce thigh fat? There is a lack of scientific evidence to suggest that drinking water specifically targets your thigh fat. Are thigh gaps unhealthy? Thigh gaps are a desired aesthetic standard for many. While it isn’t unhealthy, the journey some might undertake to achieve it (following extreme fads, etc.) may damage their health in the long run.
Illustration: Best Inner Thigh Exercises To Tone Your Legs
