The inner side of the thighs is one of the least used areas of muscle on the body.
Since most of the day we move mostly forward or backward, in fact we rarely naturally develop the inner side of the leg muscles.
Tightening and strengthening the inner side of the thighs begins only when we make lateral or lateral movements.
The good news, however, is that anyone can strengthen flabby thighs with simple exercises, however difficult it may seem.
The secret of this is essentially knowing the proper exercises and movements that help target and fine-tune the inner muscles of the thighs.
If you want to have beautifully toned and spaced thighs, learn below how to strengthen, tighten and reduce the inside of the thighs with proper exercises.
The best exercises to strengthen the inside of the thighs
If you are like most people, you certainly do not actively target the muscles of the inner side of your thighs during exercise.
They are very easy to ignore. Exercises such as squats predominantly occupy a central place when it is given to train the legs, but the inside of the thighs should not be neglected as well.
They are crucial for strength, stability and a long, lean appearance.
We have found for you the six best exercises for toning this problem area.
The best part? You can do these workouts for the inside of your thighs at home and finish in just a few minutes!
1. Lateral step forward
Also known as a side step forward, this exercise for the inside of the thighs is an excellent starting point for toning muscles. It works to strengthen the quadriceps, gluteus and tendons, but also removes fat on the inside and outside of the thighs.
The side outburst involves integrated movement into the adductor and gluteus kick training along with adductors to allow you to burn calories. Also, this exercise is quite versatile, because you can add weight and speed, and include exercises such as biceps curls or side lifts.
One of the reasons why this exercise is so important is that in our daily lives we do not often experience this movement.
To perform this exercise, take a big step aside and descend into a step forward. Keep your hips back as you descend and avoid pushing your upper body too forward.
Push off with the same foot and return to the starting position. Repeat 8 to 12 times, then replace the legs. The goal is three sets on each side.
2. Sumo squats
Squats are one of the best exercises you can do. Not only do they strengthen and tone your legs, but they also give you more flexible joints and make you an overall athlete. In this exercise, you might notice some benefits at its core, especially if you add weights.
For squats to hit the inside of the thighs, place your legs wider than normal, toes highlighted outwards. Also known as a “sumo squat,” this move is easy to make more or less intense, depending on your experience.
You can add a bar or dumbbells for extra weight or do a “squat cup” by holding a dumbbell (this is a great addition for a home gym) in both hands on your chest before performing a squat.
To perform a sumo squat, it is recommended to place the feet a little wider than the shoulders, keeping the trunk as upright as possible. The broader attitude is similar to the position of the sumo wrestler, hence the name.
As you bend your knees, lower your buttocks below knee level. Make sure your toes are pointed outwards, but flush with your knees all the time. And try not to turn your toes.
As you get out of this squat, throw your knees out. This will really help you load your heels and even more so in the inside of your thighs. Keep your knees and fingers upright to prevent a knee injury.
Also, keep your chest open, prepare your abs, and then crouch. While squatting, maintain an upright position in the lower body. Don’t bend forward.
Sumo squats are also called plié squats (which we repeat below with variation), which is a barren exercise that ballerinas do during their warm-ups. Do three sets of 15 to 20 reps, and if this exercise seems too easy for you, stick to the dumbbell for the extra challenge.
3. Thigh exercise by squeezing the ball
If you were alive in the ’80s, you probably remember Suzanne Somers and her infamous thigh coach. He argued that you could “squeeze to firmer thighs” by putting the ball between your legs and squeezing it.
Find an exercise ball where you can put your feet on both sides. Husbandthat you will have to use a smaller one than the one you usually use for sit-ups.
Lie on your back, bend your knees and place the ball between your legs, squeezing the ball for ten seconds as hard as you can, then relax for two seconds. To make this move more challenging, try lifting the ball off the floor while squeezing.
Do 20 repetitions on that side and then switch to the other side.
4. Hip abduction
The abduction device on which you sit can be a simple and obvious choice for targeting the inner muscles of the thighs. However, this is not the best solution.
This actually combines the internal rotation of the hip with the abduction of the hip, due to the inclined position in the hip. And sedentary exercises consume fewer calories, so it’s less effective at toning.
Hip abduction is a more focused mode on the inside of the thigh. This is usually done with an ankle cuff attached to the pulley.
It is suggested to start with a small weight. If it is still too heavy, you can move it higher on the leg.
Take a broad stance and slowly move your legs together and disassemble. You will need to bend your hip and knee slightly so that the leg can move through the entire range of motion without scraping the floor.
5. Ballet squat
This classic ballet move cannot be perfectly performed without strong thighs. You can only imagine what miracles work on this area of the muscles.
To begin with, stand upright in the first position (stand together with your heels and toes pointing outwards). Gently clinging to a pipe, a high chair or a table, move to a downward position (bend slightly at the knees, holding the body upright), and then return up.
This move is identical to the aforementioned sumo squat, except that the Plié squat described here involves holding on to the surface for balance.
However, this is not mandatory. Another potential difference between a sumo squat and a ballet squat is that the sumo position may be a little wider.
When you reach the bottom of the squat, your thighs should be parallel to the ground. Don’t go any lower than that. Keep the weight in your heels to keep your balance and ensure you’re in the right position.
Continue as many repetitions as those thighs can handle!
6. Side step on the bench
This lateral step causes the inside of your thigh to work hard to create movement, but also to stabilize your knee. To perform this exercise for the inside of your thighs, find a bench or chair (or the best peer-reviewed platform like this) that will support your weight because you’ll need to step on it!
Standing next to the bench, step on it sideways, keeping your foot straight and your leg in the background. And then carefully step down, retaining the side position all the time.
It is important that you avoid rotating with your hips or torso so that you are facing the bench. This makes it a simple improvement. Take as many side steps as possible before moving to the other side.
To make this move more challenging, add weights either with dumbbells or weights. With fast movement, you can also add a cardio component. Just make sure you keep in good shape and keep an eye out!
Add these thigh inside exercises to your weekly workout routine to target this hard-to-reach area and keep your thighs shaped and tight.
Exercising your legs and losing weight
It is important to note that strengthening and training the thighs does not necessarily mean losing weight. But if changing your body composition and losing weight are also your goal, you will burn more calories than you consume.
Many of the above workouts will burn calories and strengthen your thigh muscles at the same time. Keep in mind that losing weight slowly and steadily is the best way to maintain loss over time.
The Centers for Disease Control and Prevention recommends losing approximately one to two pounds per week. People who do this are more likely to maintain weight.
It is also important to avoid an extreme diet that completely excludes one group of foods, such as carbohydrates or is very low in calories.
Here are some well-founded tips on how to lose weight in a healthy way:
- Drink plenty of water, especially before eating.
- Eat eggs for breakfast, not cereal.
- Read food labels to reduce added sugar.
Tighten your flabby thighs with these exercises
We now know that natural leg movements such as walking will not affect the strengthening of the unathe side of the thigh.
To strengthen and tighten the inner side of the thighs, you will need to do specific exercises that target the area.
If the goal is to lose weight in your thighs and hips, diet changes combined with strength exercises and aerobic exercise will help you lose fat, gain muscle and improve your overall fitness.