We
all
have
that
one
body
area
that
we
tend
to
focus
on
a
little
more,
and
for
a
lot
of
us,
it’s
the
thighs!
The
inner
and
outer
thigh
muscles
can
be
stubborn,
and
I’ve
seen
it
time
and
time
again
with
the
women
I’ve
trained.
Almost
everyone
wants
to
tone
up
and
shape
their
thighs,
and
it’s
always
top
of
mind.
So,
when
I
say
that
this
workout
can
get
your
legs
looking
sleek
and
strong,
I
mean
it!
Today,
we’re
tackling
the
inner
and
outer
thighs
with
some
effective
exercises
that
really
get
those
muscles
burning.
But
before
jumping
into
the
workout,
it’s
worth
mentioning
that
while
you
can
focus
on
specific
muscles
through
training,
you
can’t
target
fat
loss
in
a
single
area—no
matter
how
hard
you
try.
That’s
why
keeping
up
with
cardio
and
nutrition
is
key
to
seeing
the
full
benefits
of
your
workouts.
How
To
Get
the
Most
Out
of
Your
Workout
Before
we
start,
a
few
reminders:
-
Form
matters:
Always
pay
attention
to
how
you’re
moving.
Proper
form
is
key
to
preventing
injury
and
making
sure
you’re
actually
working
the
muscles
you
want
to
target. -
Quality
over
quantity:
Focus
on
doing
each
rep
slowly
and
with
intention,
rather
than
rushing
through
the
exercises. -
Breathe!:
It
might
seem
obvious,
but
remember
to
breathe.
Exhale
as
you
lift
and
inhale
as
you
lower
for
the
best
results.
Got
it?
Let’s
go!
Exercise
1
–
Leg
Lifts
Start
by
lying
on
your right
side with
your
back
towards
the
edge
of
your
mat
and
your
legs
slightly
forward.
Keep
your
core
tight
and
engaged,
and
as
you
lift
your
top
leg
about
12
inches
off
the
ground,
focus
on lengthening the
leg.
Why
lengthen
rather
than
lift?
Because
you’re
stretching
and
working
those
muscles
in
a
way
that
encourages
better
shape
and
tone.
After
10
regular
lifts,
pulse
that
same
leg
for
another
10
reps.
Feel
that
burn
creeping
in?
Good.
That’s
how
you
know
it’s
working.
What
It
Targets: Outer
thighs,
hips,
and
glutes.
Exercise
2
–
Rainbows
With
your
leg
still
lifted
from
the
leg
lifts,
we’ll
jump
straight
into
rainbows.
Flex
your
foot
and
rotate
the
leg
inward
so
your
toes
tap
the
floor in
front of
your
body.
Then,
create
a
“rainbow”
shape
by
moving
your
leg
over
your
bottom
leg
and
tapping
your
heel
to
the
floor
behind
you.
Each
rep
should
be
smooth
and
controlled—tap
the
toe,
then
the
heel,
and
repeat
for
10
reps.
This
movement
is
sneaky
because
it
targets
so
many
different
parts
of
the
leg
all
at
once.
What
It
Targets: Outer
thighs,
inner
thighs,
hips,
and
glutes.
Exercise
3
–
Bicycles
Still
lying
on
your
side,
keep
that
leg
lifted
(I
know,
the
burn
is
real
at
this
point!).
Imagine
you’re
riding
a
giant,
slow-motion
bicycle.
Draw
your
knee
in
toward
your
chest
and
“pedal”
your
leg
forward
for
10
big
circles.
Then,
reverse
direction
and
pedal
backward
for
10
more.
This
one
takes
coordination
and
control,
but
it’s
worth
it
for
the
deep
burn
it
provides.
It
works
all
angles
of
the
thigh
while
also
engaging
your
abs.
What
It
Targets: Outer
thighs,
quads,
hamstrings,
and
core.
Exercise
4
–
Circles
Now,
keep
your
leg
parallel
to
the
floor
and
make
small,
controlled
circles
in
the
air.
Start
with
10
circles
moving
forward,
and
then
switch
directions
for
10
backward
circles.
Your
movements
don’t
need
to
be
large—it’s
the
control
that
counts
here.
Be
mindful
not
to
let
your
torso
rock
back
and
forth;
you
want
your
core
to
be
fully
engaged
throughout
the
motion.
Exercise
4
–
Inner
Thigh
Lifts
Now
that
we’ve
torched
the
outer
thighs,
it’s
time
to
work
the
inner
thighs.
Bend
your
top
leg
and
place
your
foot
flat
on
the
mat
in
front
of
you.
Keep
your
bottom
leg
straight
and
flex
the
foot.
Lift
that
bottom
leg
about
6
inches
off
the
mat,
focusing
on
squeezing
through
the
inner
thigh.
After
10
lifts,
you’re
done
with
that
leg!
What
It
Targets: Inner
thighs.
*Don’t
forget
to
repeat
all
of
these
exercises
on
the
other
side!
It’s
important
to
balance
the
work
between
both
legs
so
you
don’t
end
up
with
an
uneven
burn.
Tips
for
Progressing
If
you’re
feeling
strong
and
ready
for
more
after
a
few
weeks
of
doing
this
workout,
there
are
plenty
of
ways
to
make
it
even
more
challenging.
Here
are
a
few
ideas
to
push
your
thighs
to
the
next
level:
-
Add
ankle
weights:
A
simple
way
to
level
up
the
intensity
without
changing
the
exercises. -
Increase
reps
or
sets:
Start
by
adding
5
extra
reps
to
each
exercise
or
adding
another
set
of
each
move. -
Slow
down
the
movements:
The
slower
you
go,
the
more
control
you
need,
and
the
deeper
the
burn.
Why
Consistency
and
Balance
Are
Key
It’s
easy
to
get
frustrated
when
you
don’t
see
immediate
results,
especially
with
an
area
like
the
thighs
that
can
feel
stubborn.
But
trust
me—consistency is
everything.
Stick
with
this
workout
a
few
times
a
week,
mix
in
your
cardio
sessions,
and
stay
on
top
of
your
nutrition.
Over
time,
you’ll
notice
your
legs
becoming
stronger,
more
toned,
and
more
defined.
Another
thing
to
remember:
balance
matters.
The
inner
and
outer
thigh
muscles
are
just
one
part
of
your
body’s
overall
strength.
Make
sure
you’re
not
neglecting
other
muscle
groups
in
favor
of
one
area.
The
Importance
of
Cardio
and
Nutrition
To
really
make
the
most
of
any
workout,
your
cardio
routine
and
nutrition
are
vital.
You
can
train
hard
in
the
gym,
but
without
those
pieces
in
place,
you
won’t
see
the
results
you’re
aiming
for.
Cardio
helps
you
burn
fat,
while
a
good
nutrition
plan
fuels
your
body
and
helps
you
recover.
You
don’t
have
to
make
it
complicated—just
keep
it
simple,
stay
consistent,
and
stay
hydrated.
Wrapping
It
Up
This
routine
is
quick
but
intense,
and
if
you
stick
with
it,
you’re
going
to
feel
(and
see)
a
huge
difference
in
your
thighs.
Just
take
it
one
rep
at
a
time
and
don’t
forget
to
take
care
of
yourself
with
cardio,
nutrition,
and
rest.