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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 March 13, 2019

              How to Get out of a Rut: 12 Useful Ways to Get Unstuck

              How to Get out of a Rut: 12 Useful Ways to Get Unstuck

              Have you gotten into a rut before? Or are you in a rut right now?

              You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

              Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

              1. Work on the small tasks.

              When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

              Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

              2. Take a break from your work desk.

              Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

              Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

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              3. Upgrade yourself

              Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

              The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

              4. Talk to a friend.

              Talk to someone and get your mind off work for a while.

              Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

              5. Forget about trying to be perfect.

              If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

              Just start small. Do what you can, at your own pace. Let yourself make mistakes.

              Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

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              6. Paint a vision to work towards.

              If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

              Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

              Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

              7. Read a book (or blog).

              The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

              Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

              Check out the best selling books; those are generally packed with great wisdom.

              8. Have a quick nap.

              If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

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              9. Remember why you are doing this.

              Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

              What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

              10. Find some competition.

              Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

              Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

              11. Go exercise.

              Since you are not making headway at work, might as well spend the time shaping yourself up.

              Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

              As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

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              Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

              12. Take a good break.

              Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

              Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

              Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

              Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

              More Resources About Getting out of a Rut

              Featured photo credit: Joshua Earle via unsplash.com

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