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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 January 3, 2020

              The 10 Essential Habits of Positive People

              The 10 Essential Habits of Positive People

              Are you waiting for life events to turn out the way you want so that you can feel more positive about your life? Do you find yourself having pre-conditions to your sense of well-being, thinking that certain things must happen for you to be happier? Do you think there is no way that your life stresses can make you anything other than “stressed out” and that other people just don’t understand?  If your answer is “yes” to any of these questions, you might find yourself lingering in the land of negativity for too long!

              The following are some tips to keep positive no matter what comes your way. This post will help you stop looking for what psychologists call “positivity” in all the wrong places!  Here are the ten essential habits of positive people.

              1. Positive people don’t confuse quitting with letting go.

              Instead of hanging on to ideas, beliefs, and even people that are no longer healthy for them, they trust their judgement to let go of negative forces in their lives.  Especially in terms of relationships, they subscribe to The Relationship Prayer which goes:

               I will grant myself the ability to trust the healthy people in my life … 

              To set limits with, or let go of, the negative ones … 

              And to have the wisdom to know the DIFFERENCE!

               2.  Positive people don’t just have a good day – they make a good day.

              Waiting, hoping and wishing seldom have a place in the vocabulary of positive individuals. Rather, they use strong words that are pro-active and not reactive. Passivity leads to a lack of involvement, while positive people get very involved in constructing their lives. They work to make changes to feel better in tough times rather than wish their feelings away.

              3. For the positive person, the past stays in the past.

              Good and bad memories alike stay where they belong – in the past where they happened. They don’t spend much time pining for the good ol’ days because they are too busy making new memories now. The negative pulls from the past are used not for self-flagellation or unproductive regret, but rather productive regret where they use lessons learned as stepping stones towards a better future.

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              4. Show me a positive person and I can show you a grateful person.

              The most positive people are the most grateful people.  They do not focus on the potholes of their lives.  They focus on the pot of gold that awaits them every day, with new smells, sights, feelings and experiences.  They see life as a treasure chest full of wonder.

              5. Rather than being stuck in their limitations, positive people are energized by their possibilities.

              Optimistic people focus on what they can do, not what they can’t do.  They are not fooled to think that there is a perfect solution to every problem, and are confident that there are many solutions and possibilities.  They are not afraid to attempt new solutions to old problems, rather than spin their wheels expecting things to be different this time.  They refuse to be like Charlie Brown expecting that this time Lucy will not pull the football from him!

              6. Positive people do not let their fears interfere with their lives!

              Positive people have observed that those who are defined and pulled back by their fears never really truly live a full life. While proceeding with appropriate caution, they do not let fear keep them from trying new things. They realize that even failures are necessary steps for a successful life. They have confidence that they can get back up when they are knocked down by life events or their own mistakes, due to a strong belief in their personal resilience.

              7. Positive people smile a lot!

              When you feel positive on the inside it is like you are smiling from within, and these smiles are contagious. Furthermore, the more others are with positive people, the more they tend to smile too! They see the lightness in life, and have a sense of humor even when it is about themselves. Positive people have a high degree of self-respect, but refuse to take themselves too seriously!

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              8. People who are positive are great communicators.

              They realize that assertive, confident communication is the only way to connect with others in everyday life.  They avoid judgmental, angry interchanges, and do not let someone else’s blow up give them a reason to react in kind. Rather, they express themselves with tact and finesse.  They also refuse to be non-assertive and let people push them around. They refuse to own problems that belong to someone else.

              9. Positive people realize that if you live long enough, there are times for great pain and sadness.

              One of the most common misperceptions about positive people is that to be positive, you must always be happy. This can not be further from the truth. Anyone who has any depth at all is certainly not happy all the time.  Being sad, angry, disappointed are all essential emotions in life. How else would you ever develop empathy for others if you lived a life of denial and shallow emotions? Positive people do not run from the gamut of emotions, and accept that part of the healing process is to allow themselves to experience all types of feelings, not only the happy ones. A positive person always holds the hope that there is light at the end of the darkness.  

              10. Positive person are empowered people – they refuse to blame others and are not victims in life.

              Positive people seek the help and support of others who are supportive and safe.They limit interactions with those who are toxic in any manner, even if it comes to legal action and physical estrangement such as in the case of abuse. They have identified their own basic human rights, and they respect themselves too much to play the part of a victim. There is no place for holding grudges with a positive mindset. Forgiveness helps positive people become better, not bitter.

              How about you?  How many habits of positive people do you personally find in yourself?  If you lack even a few of these 10 essential habits, you might find that the expected treasure at the end of the rainbow was not all that it was cracked up to be. How could it — if you keep on bringing a negative attitude around?

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              I wish you well in keeping positive, because as we all know, there is certainly nothing positive about being negative!

              Featured photo credit: Janaína Castelo Branco via flickr.com

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