There is no way to spot reduce. I know what you are thinking. Yes, that is true. However, there are specific exercises out there to tone your entire thighs-including the inside!
Do the following exercises in a circuit. Complete all 8 exercises with a maximum of 30 seconds of rest in between – do 3 circuits 3 times a week for maximum results. Good luck.
1. Sumo Squats
- Stand with your feet wider than hip-width apart, toes slightly turned out, holding a medicine ball in front of your chest.
- Squat down as low as you can, keeping your heels on the ground and your back straight.
- Press back up to standing. That’s one rep.
- Do 15 reps.
2. Fire Hydrants
- Place your body on an all-fours position. Elbows should be slightly bent.
- Back should be parallel to the ground, not arched or swayed downward.
- Keeping the kneeling position raise left leg out to the side, parallel to the ground. Maintain for a second and slowly return to the initial position.
- Repeat movement with same leg until set is finished. Repeat the exercise using the right leg.
- Do 10 reps for each leg.
3. Inner Thigh Lift
- Lie on your left side, flat against the floor.Rest your head on your left upper arm.
- Bend your right (top) leg at the knee and cross over in front of left leg. Rest your right arm on your right hip.
- Keep your left leg straight. Using inner thigh muscle (adductor), lift left leg 6 inches off floor. Keep left toe in flexed position (not a pointed position). Exhale (breathe out) as you lift your leg.
- Using resistance with the inner thigh muscle (not gravity), slowly lower your leg. Inhale (breathe in) as you lower your leg.
- Repeat entire sequence on your right side, step 1-9 (working right adductor muscle).
- Do 15 reps.
4. Skater Lunge
- Perform a reverse lunge with your back leg slightly at an angle.
- Leap to the side and bring the opposite leg behind you, only tapping your toe to the ground.
- Immediately jump back the other direction and continue alternating until you feel the burn.
- Form check: Keep your knees bent and stay as low as possible to really work your quads.
- Do 20 reps.
5. Plie Squats
- Stand with feet slightly wider than shoulder-width apart with toes turned out, holding lighter dumbbells vertically in front of thighs.
- Keeping abs tight and torso tall, bend knees 90 degrees; keep knees aligned between second and third toes and weight in heels.
- Press back to start; squeeze your glutes.
- Do 15 reps.
6. Step-ups
- Stand with dumbbells grasped to sides facing side of bench.
- Place foot of first leg on bench. Stand on bench by extending hip and knee of first leg and place foot of second leg on bench.
- Step down with second leg by flexing hip and knee of first leg.
- Return to original standing position by placing foot of first leg to floor.
- Repeat first step with opposite leg alternating first steps between legs.
- Do 30 reps on each side.
7. Side Lunges
- Stand with your feet and knees together.
- Take a large step with your right foot to the right side and lunge toward the floor.
- Make sure your right knee does not extend past your toes and keep your left leg relatively straight.
- Push off through your right foot to return to the start to complete one.
- Repeat with other leg.
- Do 25 reps on each side.
8. Curtsy Squats
- Start in a standing position with legs hip distance apart.
- Bring your right leg behind you into a curtsy position, getting as low down to the ground as you can.
- Then stand back up.
- Do the same thing again with the left leg.
- Do 30 reps for each side.