7 Best Inner Thigh Exercises – Shape Your Legs

We
all
have
those
areas
we
wish
were
a
bit
more
toned,
and
for
many,
the
inner
thighs
are
at
the
top
of
that
list.
Maybe
you’ve
noticed
a
little
jiggle
when
you
walk,
or
perhaps
you
just
want
to
feel
stronger
and
more
confident
in
your
favorite
pair
of
jeans.
Well,
inner
thigh
exercises
can
help
you
with
that.

In
this
guide,
we’ll
explore
7
best
exercises
to
tone
and
strengthen
your
inner
thighs.

1.
Plié
Squats

Plié
squats,
also
known
as
sumo
squats,
are
a
variation
of
the
traditional
squat
that
targets
the
inner
thighs
more
intensely.
Unlike
regular
squats,
plié
squats
emphasize

the
adductor
muscles,
making
them
highly
effective
for
inner
thigh
toning.

How
to
Do
It

1. 
   Stand
   with
   your
   feet
   wider
   than
   shoulder-width
   apart,
   toes
   pointing
   outwards.
   Ensure
   your
   knees
   are
   aligned
   with
   your
   toes
   to
   prevent
   strain.
2. 
   Lower
   your
   body
   into
   a
   squat by
   bending
   your
   knees
   and
   pushing
   your
   hips
   back.
   Keep
   your
   chest
   up
   and
   back
   straight
   to
   maintain
   proper
   form.
3. 
   Go
   as
   low
   as
   you
   can,
   aiming
   to
   get
   your
   thighs
   parallel
   to
   the
   floor.
   Hold
   the
   position
   for
   a
   moment
   to
   increase
   muscle
   engagement.
4. 
   Push
   through
   your
   heels to
   return
   to
   the
   starting
   position.
   Squeeze
   your
   glutes
   at
   the
   top
   for
   added
   benefit.

2.
Side
Lunge
with
Inner
Thigh
Lifts

Side
lunges
with
inner
thigh
lifts
combine

lateral
lunges
with
a
lift
to
target
the
inner
thighs
more
effectively.
It’s
a
compound
movement
that
not
only
works
on
strength
but
also
on
flexibility
and
balance.

How
to
Do
It

1. 
   Stand
   with
   your
   feet
   together.
   Keep
   your
   core
   engaged
   to
   maintain
   stability.
2. 
   Step
   out
   to
   the
   side
   with
   your
   right
   foot,
   bending
   your
   right
   knee
   and
   lowering
   your
   hips
   into
   a
   lunge.
   Your
   left
   leg
   should
   remain
   straight,
   and
   your
   right
   knee
   should
   be
   aligned
   with
   your
   right
   foot.
3. 
   Push
   off
   your
   right
   foot to
   return
   to
   the
   starting
   position,
   then
   immediately
   lift
   your
   right
   leg
   straight
   out
   to
   the
   side,
   engaging
   your
   inner
   thigh.
   This
   lift
   adds
   an
   extra
   challenge
   to
   your
   balance.
4. 
   Repeat
   on
   the
   other
   side.
   Aim
   for
   a
   smooth
   and
   controlled
   motion
   to
   maximize
   the
   benefits.

This
exercise
targets
the
inner
thighs
while
also
working
the
glutes
and
outer
thighs.
It
improves
lateral
movement
and
stability,
which
are
essential
for
various
sports
and
daily
activities.
Moreover,
it
helps
in
enhancing
the
flexibility
of
the
hip
joints,
which
can
aid
in
performing
other
exercises
more
efficiently.

3.
Standing
Inner
Thigh
Lifts

Standing
inner
thigh
lifts
are
a
simple
yet
effective
exercise
that
isolates
the
inner
thigh
muscles.
They
can
be
done
anywhere
and
require
no
equipment.
This
exercise
is
excellent
for
beginners
and
can
be
modified
to
increase
difficulty
as
strength
improves.

How
to
Do
It

1. 
   Stand
   tall
   with
   your
   feet
   hip-width
   apart.
   Engage
   your
   core
   and
   keep
   your
   back
   straight.
2. 
   Shift
   your
   weight
   onto
   your
   left
   foot.
   You
   can
   hold
   onto
   a
   chair
   or
   wall
   for
   balance
   if
   needed.
3. 
   Lift
   your
   right
   leg
   out
   to
   the
   side,
   then
   slowly
   bring
   it
   back
   across
   your
   body,
   past
   the
   standing
   leg,
   engaging
   your
   inner
   thigh.
   Ensure
   that
   the
   movement
   is
   controlled
   and
   deliberate.
4. 
   Repeat
   on
   the
   other
   side.
   Aim
   for
   a
   smooth
   and
   steady
   motion
   to
   fully
   engage
   the
   inner
   thigh
   muscles.

This
exercise
specifically
targets
the
inner
thigh
muscles,
helping
to
tone
and
strengthen
them.
It
also
engages
the
core,
improving
balance
and
stability.
Additionally,
standing
inner
thigh
lifts
can
enhance
overall
leg
coordination
and
are
a
great
way
to
warm
up
the
lower
body
before
more
intense
workouts.

4.
Side-Lying
Inner
Thigh
Lifts

Side-lying
inner
thigh
lifts
are
a
classic
pilates
move
that
effectively
targets
the
inner
thighs.
This
exercise
also
works
the
hips
and
core.
It’s
particularly
useful
for
isolating
the
inner
thigh
muscles
without
putting
stress
on
the
joints.

How
to
Do
It

1. 
   Lie
   on
   your
   side with
   your
   legs
   extended
   straight
   out.
   Keep
   your
   body
   in
   a
   straight
   line
   and
   your
   core
   engaged.
2. 
   Rest
   your
   head
   on
   your
   bottom
   arm and
   place
   your
   top
   hand
   on
   the
   floor
   for
   support.
   This
   helps
   to
   stabilize
   your
   body.
3. 
   Lift
   your
   top
   leg
   up and
   over
   your
   bottom
   leg,
   placing
   it
   in
   front
   of
   you
   with
   the
   knee
   bent.
   Ensure
   that
   your
   top
   leg
   is
   stable
   and
   doesn’t
   move
   during
   the
   exercise.
4. 
   Lift
   your
   bottom
   leg
   off
   the
   ground,
   engaging
   your
   inner
   thigh,
   then
   lower
   it
   back
   down.
   Keep
   the
   movement
   slow
   and
   controlled
   for
   maximum
   effect.

5.
Inner
Thigh
Kicks

Inner
thigh
kicks
are
a
dynamic
exercise
that
targets
the
inner
thighs
while
also
engaging
the
core
and
improving
flexibility.
They
incorporate
elements
of
balance
and
coordination,
making
them
a
comprehensive
lower-body
workout.

How
to
Do
It

1. 
   Stand
   tall
   with
   your
   feet
   hip-width
   apart.
   Keep
   your
   core
   engaged
   and
   back
   straight.
2. 
   Lift
   your
   right
   leg and
   kick
   it
   out
   to
   the
   left
   side,
   engaging
   your
   inner
   thigh.
   The
   movement
   should
   be
   controlled
   to
   avoid
   swinging
   the
   leg.
3. 
   Return
   to
   the
   starting
   position and
   repeat
   with
   the
   other
   leg.
   Ensure
   that
   the
   kick
   is
   powerful
   yet
   controlled
   to
   maximize
   muscle
   engagement.
4. 
   Continue
   alternating
   legs for
   the
   desired
   number
   of
   repetitions.
   Maintain
   a
   steady
   rhythm
   to
   keep
   your
   heart
   rate
   up.

Inner
thigh
kicks
are
great
for
improving
muscle
tone,
flexibility,
and
coordination.
They
also
provide
a
cardio
element
to
your
workout,
helping
to
burn
calories.
Additionally,
this
exercise
enhances
the
functional
strength
of
the
lower
body,
which
is
beneficial
for
everyday
movements
and
athletic
activities.

6.
Dancer
Leg
Lifts

Dancer
leg
lifts
are
inspired
by
ballet
movements
and
focus
on
elongating
and
toning
the
inner
thighs.

How
to
Do
It

1. 
   Stand
   tall
   with
   your
   feet
   together,
   toes
   pointing
   forward.
   Engage
   your
   core
   and
   keep
   your
   shoulders
   relaxed.
2. 
   Lift
   your
   right
   leg
   out
   to
   the
   side as
   high
   as
   you
   can,
   keeping
   it
   straight
   and
   toes
   pointed.
   The
   movement
   should
   be
   smooth
   and
   controlled.
3. 
   Lower
   your
   leg
   back
   down and
   repeat
   on
   the
   other
   side.
   Ensure
   that
   you
   maintain
   good
   posture
   throughout
   the
   exercise.
4. 
   Continue
   alternating
   legs for
   the
   desired
   number
   of
   repetitions.
   Focus
   on
   elongating
   the
   leg
   to
   engage
   the
   inner
   thigh
   muscles
   effectively.

7.
Booty
Bridge
Inner
Thigh
Squeeze

The
booty
bridge
inner
thigh
squeeze
combines
the
benefits
of
a
bridge
exercise
with
an
inner
thigh
squeeze
for
a
comprehensive
lower
body
workout.

How
to
Do
It

1. 
   Lie
   on
   your
   back with
   your
   knees
   bent
   and
   feet
   flat
   on
   the
   floor.
   Keep
   your
   arms
   at
   your
   sides
   with
   palms
   facing
   down.
2. 
   Place
   a
   small
   ball
   or
   pillow between
   your
   knees.
   This
   adds
   resistance
   and
   increases
   inner
   thigh
   engagement.
3. 
   Lift
   your
   hips off
   the
   ground
   into
   a
   bridge
   position,
   squeezing
   the
   ball
   or
   pillow
   between
   your
   knees.
   Ensure
   that
   your
   body
   forms
   a
   straight
   line
   from
   shoulders
   to
   knees.
4. 
   Lower
   your
   hips
   back
   down and
   repeat.
   Squeeze
   your
   glutes
   and
   inner
   thighs
   at
   the
   top
   for
   maximum
   benefit.

This
exercise
targets
the
inner
thighs,
glutes,
and
core.
It
helps
improve
hip
stability
and
strength,
making
it
a
great
addition
to
any
lower
body
workout.
The
booty
bridge
inner
thigh
squeeze
also
enhances
pelvic
floor
strength,
which
is
beneficial
for
overall
core
stability
and
lower
body
function.

You
may
like:

Booty
Building
Ankle
Weight
Workout

Final
Thoughts

Incorporating
these
inner
thigh
exercises
into
your
workout
routine
can
help
you
achieve
stronger,
more
toned
legs.
Each
exercise
targets
the
inner
thighs
while
also
engaging
other
muscle
groups,
providing
a
well-rounded
lower-body
workout.
Maintain
proper
form
and
gradually
increase
the
intensity
to
avoid
injury
and
get
the
best
results.