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10 Ideal Inner Thigh Exercises To Trim And Tone

10 Ideal Inner Thigh Exercises To Trim And Tone

Exercising is an exceptional way to give yourself an energy boost, protect your health, and stay in shape. One area notoriously difficult to exercise however, is the inner thigh. Most exercises don’t place a lot of strain on these muscles, so it can be easy to forget about. them However, if you’re looking to tone up or just want to push yourself in new ways, these 10 incredible inner thigh exercises will have you feeling the burn in no time.

1. Squats

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    This leg exercise’s mainstay is a powerful inner thigh exercise. First, place your feet slightly wider than shoulder width apart. Slowly lower yourself into a squat position, hold the squat for one second, then straighten your legs to the starting position.

    2. Squat With Ball

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      This modified squat is another excellent inner thigh exercise. Stand with your back to a wall, and place an exercise ball between your back and the wall. Then, place your feet shoulder width apart, with your toes pointing straight ahead. Place a sports or medicine ball just above your knees, and squeeze your inner thighs to keep the ball steady. Lower into a squat, then slowly return to standing.

      3. Inner-thigh Press

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        This exercise is an effective way to re-create the muscles worked when you use a thigh master. Lie on your back, then bend your knees so your feet are flat on the floor – as if you’re about to do a sit up. Place a sports ball or pilates “magic circle” (pictured) between your knees and contract your inner thighs for about 30 seconds. Rest for 10 seconds and repeat.

        4. Side Lunge

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          Another powerful inner thigh exercise is the side lunge, since it also shapes your glutes and lower body. Stand with your feet much wider than shoulder width apart, with your toes turned slightly outward. Bend one leg into a squat position so your weight is entirely on this leg, with your knee slightly over your toes. Repeat this move on the other leg to complete one rep.

          5. Sliding Plank Abduction

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          Sliding your legs while in a typical plank position is another fantastic inner thigh exercise. Place each foot on a folded towel, paper plate, or gliding disk, then strike a plank position. Hold the plank position with your upper body (on either your hands or elbows), while you slide your legs into a wide V shape. Slide your legs back together into the starting plank position and repeat.

          6. Inner Thigh Squeeze And Lift

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            This simple exercise is another effective inner thigh exercise, and can be modified for your fitness level by using a heavier or lighter ball. Start by lying on your side with your head supported by the arm closest to the floor. Bend your other arm so your hand is on the floor to stabilize your upper body, but avoid using this arm to bear weight. Place the ball between your ankles, then lift both your legs 6 inches off the ground. You will need to squeeze your inner thighs in order to hold the ball between your legs. Hold this position for several seconds, or squeeze and unsqueeze the ball several times. Return to the starting position. Don’t forget to do this exercise on both sides.

            7. Froggies

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            Not only will this exercise tone your inner thighs, it is an effective cardio exercise as well. Stand with your feet slightly wider than shoulder width apart with your knees and toes angled outwards. Keep your chest upright then squat at about 90 degrees. From squatting, jump into the air and land once more in a squat. As shown above, your arms should swing upwards as you jump. Additionally, this move can be altered for a deeper or shallower squat. Do as many reps as you choose, but be sure to take a rest period between each set.

            8. Walking Lunge/Step Lunges

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              Another excellent inner thigh exercise is the step lunge. Not only will this exercise work your thighs, but it also tones your hamstrings, quadriceps, calves, and core. Stand with your feet shoulder width apart. Keep your back straight as you step forward. Use a slightly wider stride than normal, then bend both legs to lower into a lunge. Push off your back foot and step forward, so your back leg is now your front leg and repeat.

              9. Split Squat Jump

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              Similarly, a great way to trim your inner thigh is the split squat jump. Start by moving one leg forward, as if performing a step lunge, and stop mid stride. Bend both legs into the step lunge position from above, but instead of stepping forward into the next lunge, jump up and switch to the other leg. Land in a lunge position on this leg, then repeat.

              10. Pulsing Squat/Frog Squat

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              A pulsing squat, or frog squat, is also an excellent inner thigh exercise. Use the same stance as the first squat exercise, then bend to a squat position. Pulse up-and-down for 30 to 40 seconds, ending in the squat position with your knees at a 90° angle. Stand to end the exercise, then rest and repeat.

              Featured photo credit: Rance Costa via flickr.com

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              Alicia Prince

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              Last Updated on November 17, 2019

              20 Creative Ways To Say Thank You

              20 Creative Ways To Say Thank You

              Saying, “Thank you,” can be difficult to do. Some things just demand a little something extra because of the magnitude of the favor or the depth of appreciation involved. But what can you do to say thank you in a meaningful way? Sometimes you have to get a little more creative than just firing off an email. Here are 20 creative ways to say thank you that your friends and family will remember and cherish!

              1. Make a gift bag.

              A unique, homemade gift bag with a custom label or a note is a simple but heartfelt way to show your appreciation for the wonderful things your friends or family have done for you.

              2. Give a toast.

              Many people fear public speaking more than death, giving this particular thank-you a little extra meaning. Composing a sincere, eloquent toast and delivering it is a nice way to show appreciation that truly comes from the heart.

              3. Write a poem.

              “Roses are red, violets are blue…” Uh, you could write that...but why not put a little extra zing in it? Find out what their favorite kind of poetry is: haiku, free verse, iambic pentameter, and so on. (Google them if you don’t know what they are.) Then write one that expresses why they deserve your thanks…and why you’re glad to give it!

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              4. Create your own labels.

              There are a number of websites that offer custom gift labels. Find one that fits your personality and that of your friends and create a personalized thank-you label!

              5. Give a gift card.

              Sometimes choosing what to give a friend can be tough. A gift card is a good way to get around this problem. As always, be sure to include a personalized note or card thanking the recipient for their friendship and help.

              6. Send a letter.

              Snail-mail is a largely lost art form. Don’t worry about how long the letter is, though. What really matters here is that you took the time to put pen to paper and express your feelings sincerely and honestly!

              7. Use social media to send a special message.

              If someone’s done something you think the whole world should know about, why not put out a social media blast? Use your blog, your Facebook, your Google+ account, and your Twitter to spread the word about why this person’s someone your friends will want to know too!

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              8. Make your own digital greeting card.

              While an email isn’t always the best way to go when saying thank you, a digital greeting card that you put time and effort into creating can really brighten someone’s day! Make the card reflect the recipient’s personality and compose a short message of thanks for their generosity.

              9. Make a YouTube video.

              Sometimes, actually hearing someone say, “Thank you,” can make all the difference. Why not take it a step further and create a special video of thanks for your friends, family, and those special people who helped make your day so important…or who helped you through that rough time?

              10. Deliver cookies or candies.

              Making something yourself is a fun and delightful way to say thank you to someone. Create a sampling of baked goods or homemade candies and decorate them with a simple message, or make them so they form letters! (Think Valentine’s candies, only situationally appropriate.) Attach a thank-you note or label and surprise those special people with the gift of your time and creativity.

              11. Make surprise gifts for guests.

              There’s no need to wait until “later” to send a thank-you message. Why not do it at the time? Create little gift packets or bags for your guests with surprises inside. This is a great way to say thanks to the people who attended your event, and make sure they won’t want to miss the next one!

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              12. Put together a flower basket.

              Whether you prefer fresh or artificial flowers, assembling a flower basket with a thank-you note is an excellent way to brighten someone’s day and show you appreciate them.

              13. Take a picture.

              Sometimes capturing the moment is the best way to put a smile on someone’s face. Have someone take a picture of you receiving that special gift or opening that surprise package and send the giver a copy with a quick but sincere note to say thanks!

              14. Repay their generosity by paying it forward.

              The best gifts come from the heart, and the best way to repay a gift is to pay it forward. If your friend has a special cause they care about or something they believe in passionately, why not make a donation in their name or volunteer some of your time to the cause? This will mean more than any number of cookies, candies, or thank-you notes because you’re taking your friend’s love and spreading it around to others.

              15. Do something special for them.

              Take them out to dinner. (See “make a toast.”) Give them that movie they’ve been wanting forever. Cook them dinner and give them a present when they arrive. Any of these are good options for showing someone you really appreciate them and how grateful you are to have them in your life.

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              16. Reciprocate their help.

              Everyone needs help sometime. Whether it’s holding their hand through a particularly traumatic incident or helping them replace the alternator in their car, being there when they need it shows you remember what they did for you and how much it meant. It also shows that you’re willing to be just as good a friend to them as they were to you!

              17. Be there for them.

              Not every thank-you gesture has to be a grand public spectacle. Sometimes just giving them a place to come hang out when they’re lonely or showing up to offer them a sympathetic shoulder means the world to a person.

              18. Listen to them.

              Listening is almost as lost an art as the handwritten letter. When your friend or family member needs to talk, listen to them. Ask questions when appropriate, but just letting them know you’re there and paying attention to them to the exclusion of all else for a little while is a great way to say thank you for the times they listened to you.

              19. Say it in another language…or two…

              A simple thank you is great…but why not spice it up a little? Instead of just saying, “Thank you,” write or make a video of you telling them thank you in different languages. Some examples might be, “Gracias! Merci! Danke schoen! Spasibo! Mahalo!” and any other ways or languages you can think of. (The ones listed above are Spanish, French, German, Russian, and Hawaiian, in case you were wondering.) If you want to really get tricky about it, say a short phrase in each language that conveys why you’re thanking them!

              20. Show them some love.

              A simple touch, a hug, or helping out when they need it without being asked may be the most powerful gratitude message you can send. Offer to take the dogs for a walk, sit for the kids for a few hours, or run to the grocery store so they don’t have to. The little things are often the most important and meaningful. That doesn’t mean you shouldn’t still send a note, but sometimes your simple presence and willingness to help is all that really matters.

              Featured photo credit: Hanny Naibaho via unsplash.com

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