Inner & Outer Thigh Exercises

The Best Exercises for Inner and Outer Thighs

In this article, we are presenting you creative moves. This workout is excellent for your thighs in ways you didn’t believe were possible.

All moves can be done by using only your body weight. For creating your own resistance, you can squeeze glutes, legs, and abs or ankle weights for the inner thigh moves and step it up a notch with a resistance band for the outer thigh moves. The moves should be done slowly.

How it works: Complete the prescribed number of reps following the instructions below.

The resistance band is tied just above your knees when you stand with feet hip-width apart. The tension in the band should be light.

 

1) Top 4 Moves for Outer Thighs

Two Pumps

Instructions:

–           Lying on your left side, bend your left leg, extend right leg and support head with left hand. The right hip is stacked directly on top of left hip and core tighten.

–           Raise your flex right foot toward the ceiling – once to lift halfway up, then pump to lift as high as possible.

–           Do 30 reps per leg.

Check Mark

Instructions:

– Begin in the same position as the previous exercise, lying on your left side. Bring right knee in front of the navel, pointing right toes and squeezing abs.

– Extend right leg on a diagonal as far as possible.

– The number of reps – 20 per leg.

Up and Over

Instructions:

– The starting position is the same

– Push up onto left forearm, pointing toes and extending right leg and move leg from front to back (draw an arch up and over left leg)

– Do 20 reps on each side

The Burner

Instructions:

–           Start in the same position in the previous exercise. Engaging abs and right obliques, bend right knee to chest with right foot flexed. With your right hand touch the ground behind you (for balance).

–           Then bring right hand back to front, pointing right foot and extending the leg.

–           Next, bend right knee and squeeze glutes, bringing heel toward butt.

–           Repeat 20 times on both sides.

2) Top 4 Moves for Inner Thighs

Single Sweep

Instructions:

–           Start lying on your left side, grabbing your ankle weights.

–           Bend right knee and place right foot on the ground behind left leg.

–           Lift left leg with flexed foot as much as possible, then lower without touching the ground.

–           Do 25 reps on both sides.

Heel Press

Instructions:

–           Start from the same position,

–           Raise the left leg 2 to 3 inches off the ground. Draw left knee toward chest (flex left foot and crunch abs),

–           Press heel away and extend left leg without touching the ground.

–           Do 25 reps on both sides.

Combo

Instructions:

–           Start from the same position,

–           Flex foot, lifting left leg 2 to 3 inches off the floor.

–           Engaging abs, bring left knee toward chest.

–           Then extend left leg in front of you,

–           Next, bend knee back to crunch position, then push heel away, extending hip to return to starting position.

–           Do 20 reps on both sides.

Dancer Lift

Instructions:

–           Start from the same position,

–           Point both feet and raise right leg high toward ceiling (holding with right-hand thigh, calf, or heel)

–           Draw straight left leg up to meet right leg.

–           Lower, slowly left leg.

–           Do 20 reps on both sides

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