Advertising
Advertising

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

aca973e7cb26a4ae_squat.preview

    Source

    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

    Wall-Squats-with-Medicine-and-Stability-Balls

      Source

      Advertising

      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

      day79final

        Source

        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

        mv-ma-side-lunge-2

          Source

          Advertising

          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

          Source

          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

          Inner-Thigh-Squeeze

            Source

            Advertising

            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

            Source

            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

            twitter-bboe-wo-4

              Source

              Advertising

              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

              Source

              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

              Source

              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

              More by this author

              Alicia Prince

              A writer, filmmaker, and artist who shares about lifestyle tips and inspirations on Lifehack.

              10 Things You Should Do If You’re Unemployed 25 Killer Sites For Free Online Education When You Start to Enjoy Being Single, These 12 Things Will Happen common words 18 Common Words That You Should Replace in Your Writing Wondering Why K Pop is So Popular? Here are 10 Reasons

              Trending in Fitness

              1 15 Fitness Goals That Will Help You Live a Healthier Life This Year 2 3 Weight Loss Hacks to Help You Lose 10 Pounds in 2 Weeks 3 How to Lose Belly Fat: One Effective Strategy to Get in Shape 4 7 Simple Rules to Live by to Get in Shape in Two Weeks 5 Can You Really Detox Your Body to Achieve Weight Loss?

              Read Next

              Advertising
              Advertising
              Advertising

              Last Updated on January 11, 2021

              11 Hidden Benefits of Using Oil Diffusers

              11 Hidden Benefits of Using Oil Diffusers

              Affordable, relaxing, and healthy, oil diffusers are gaining popularity with people everywhere due to their extensive benefits. Oil diffusers work through the simple process of oil diffusion, which uses heat to turn oil into a vapor that is then spread around a living space. Diffused oil can have several relaxation and health-related benefits, including safe scent-dispersion, mosquito and mold defense, stress relief, and more!

              Read on for 11 hidden benefits of using oil diffusers.

              1. Safe Scents That Make Sense

              Unlike candles or air fresheners, oil diffusers release cleansing molecules into your air that work to purify it, not overload it with unhealthy chemicals. Electronic diffusers also do not pose the fire risk that candles do. Plus, they contain the added feature of interchangeability, which means you change oil types for different scents and health benefits.

              Advertising

              2. Stress Relief

              Several lab studies have confirmed that diffusing essential oils like lavender have been shown to reduce stress and help relieve anxiety in medical patients. Preliminary studies have also shown that oil diffusers can help alleviate symptoms of depression.

              3. Improved Sleep

              Diffused oil has relaxing properties that can help people of all ages fall asleep quicker and sleep more soundly. Electronic diffusers not only have the option to mix and match different oil blends (Try a lavender, Bulgarian rose, and Roman chamomile blend to help with insomnia), they also run at a gentle hum that helps relax an agitated mind. Many also come with an auto shut-off feature to help conserve oils once you have fallen asleep.

              4. Appetite Control

              Much like gum, oil diffusers can help stimulate the senses in a way that works to curb appetite. New research has shown that diffused peppermint oil can help curb appetite by inducing a satiety response within the body. Diffused peppermint oil has also been shown to increase energy.

              Advertising

              5. Bacteria and Mold Killing

              When essential oils are diffused in the air, they break down free radicals that contribute to the growth of harmful bacteria. Eucalyptus, thyme, and tea tree oils are especially good for this purpose. Diffused oil is also highly effective when it comes to combating fungal yeast threats, as the oil help makes the air inhospitable for yeasts such as mold. Pine and red thyme essential oils are best for combating mold.

              6. Decongestion and Mucus Control

              Ever tried Vick’s Vapo-Rub? Its decongesting powers come from active ingredients made from the eucalyptus tree. In principle, oil diffusers work the same way as Vapo-Rub, except they diffuse their decongesting vapor all around the room, not just on your chest or neck. Oil diffusers have been known to cure pneumonia in lab mice.

              7. Mosquito Repellant

              Nobody likes mosquitoes — but when the trade-off means using repellants full of DEET, a toxic chemical that can be especially harmful to children, mosquito control can often seem like a lose-lose. However, scientists have shown that oil diffusers can be used as a safe and highly effective mosquito repellant. Studies have shown that a diffused oil mixture containing clove essential oil and lemongrass essential oil repelled one type of Zika-carrying mosquito, the Aedes aegypti mosquito, at a rate of 100%.

              Advertising

              8. Pain Relief

              While applying oils directly to areas of your body may be the most effective way to alleviate pain, diffusing essential oils can also be an effective means of pain relief. When we inhale healthy essential oils, they enter our blood stream and can help internally relieve persistent pain from headaches, overworked muscles, and sore joints.

              9. The New Anti-Viral

              Research into the anti-viral effects of oil diffusion is now just gaining steam. A recent study showed that star anise essential oil was proven in medical experiments to destroy the herpes simplex virus in contained areas at a rate of 99%. Another study showed the popular DoTerra oil blend OnGuard to have highly-effective influenza-combating powers.

              10. Improved Cognitive Function

              Diffusing essential oils has also been shown to improve cognitive function. Many essential oils have adaptogenic qualities, which can work twofold in soothing us when we’re stressed, and giving our bodies a pick-me-up when we’re feeling down or sluggish. By working to level out an imbalanced mood, diffused oils also help us to focus. There are also several essential oils which have been shown to help balance the body’s hormones. With prolonged use, these oils can work to repair the underlying causes responsible for hindering cognitive function.

              Advertising

              11. Money Saving

              With ten clear benefits of oil diffusers already outlined, there is one more that should now be obvious: using an oil diffuser will help you to save money. As an anti-viral, bug repelling, and stress-relief solution rolled into one safe product, an oil diffuser used with the proper oils will save you money on products you might otherwise be buying to help cure those pesky headaches or get your kids to fall asleep on time. If you’re wondering just how affordable oil diffusers can be, check the buyer’s guide to the best oil diffusers — you’ll be sure to find one that fits your budget!

              Featured photo credit: Jopeel Quimpo via unsplash.com

              Read Next