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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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              Last Updated on September 20, 2018

              How to Stay Calm and Cool When You Are Extremely Stressful

              How to Stay Calm and Cool When You Are Extremely Stressful

              Being in a hurry all the time drains your energy. Your work and routine life make you feel overwhelmed. Getting caught up in things beyond your control stresses you out…

              If you’d like to stay calm and cool in stressful situations, put the following 8 steps into practice:

              1. Breathe

              The next time you’re faced with a stressful situation that makes you want to hurry, stop what you’re doing for one minute and perform the following steps:

              • Take five deep breaths in and out (your belly should come forward with each inhale).
              • Imagine all that stress leaving your body with each exhale.
              • Smile. Fake it if you have to. It’s pretty hard to stay grumpy with a goofy grin on your face.

              Feel free to repeat the above steps every few hours at work or home if you need to.

              2. Loosen up

              After your breathing session, perform a quick body scan to identify any areas that are tight or tense. Clenched jaw? Rounded shoulders? Anything else that isn’t at ease?

              Gently touch or massage any of your body parts that are under tension to encourage total relaxation. It might help to imagine you’re in a place that calms you: a beach, hot tub, or nature trail, for example.

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              3. Chew slowly

              Slow down at the dinner table if you want to learn to be patient and lose weight. Shoveling your food down as fast as you can is a surefire way to eat more than you need to (and find yourself with a bellyache).

              Be a mindful eater who pays attention to the taste, texture, and aroma of every dish. Chew slowly while you try to guess all of the ingredients that were used to prepare your dish.

              Chewing slowly will also reduce those dreadful late-night cravings that sneak up on you after work.

              4. Let go

              Cliche as it sounds, it’s very effective.

              The thing that seems like the end of the world right now?

              It’s not. Promise.

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              Stressing and worrying about the situation you’re in won’t do any good because you’re already in it, so just let it go.

              Letting go isn’t easy, so here’s a guide to help you:

              21 Things To Do When You Find It Hard To Let Go

              5. Enjoy the journey

              Focusing on the end result can quickly become exhausting. Chasing a bold, audacious goal that’s going to require a lot of time and patience? Split it into several mini-goals so you’ll have several causes for celebration.

              Stop focusing on the negative thoughts. Giving yourself consistent positive feedback will help you grow patience, stay encouraged, and find more joy in the process of achieving your goals.

              6. Look at the big picture

              The next time you find your stress level skyrocketing, take a deep breath, and ask yourself:

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              Will this matter to me…

              • Next week?
              • Next month?
              • Next year?
              • In 10 years?

              Hint: No, it won’t.

              I bet most of the stuff that stresses you wouldn’t matter the next week, maybe not even the next day.

              Stop agonizing over things you can’t control because you’re only hurting yourself.

              7. Stop demanding perfection of yourself

              You’re not perfect and that’s okay. Show me a person who claims to be perfect and I’ll show you a dirty liar.

              Demanding perfection of yourself (or anybody else) will only stress you out because it just isn’t possible.

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              8. Practice patience every day

              Below are a few easy ways you can practice patience every day, increasing your ability to remain calm and cool in times of stress:

              • The next time you go to the grocery store, get in the longest line.
              • Instead of going through the drive-thru at your bank, go inside.
              • Take a long walk through a secluded park or trail.

              Final thoughts

              Staying calm in stressful situations is possible, all you need is some daily practice.

              Taking deep breaths and eat mindfully are some simple ways to train your brain to be more patient. But changing the way you think of a situation and staying positive are most important in keeping cool whenever you feel overwhelmed and stressful.

              Featured photo credit: Brooke Cagle via unsplash.com

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