7 EXERCISES TO REDUCE THE INNER THIGH AREA THAT WILL ONLY TAKE YOU 10 MINUTES

| October 9, 2023 | Bodybuilding and Fitness Nutrition | No Comments

Are you looking to tone and strengthen your inner thigh area? Look no further! In this article, we will guide you through seven effective exercises that specifically target your inner thighs.

The best part? These exercises can be completed in just 10 minutes, making them perfect for those with busy schedules. So, let’s get started on sculpting those inner thighs!

SWING OF LEGS FROM SIDE TO SIDE

  • Stand up and place your hands on your waist.
  • Swing your right leg to the right side as much as you can.
  • Then lower it and pass it in front of your left leg.
  • That’s a repeat.
  • Then reverse the position of your legs and perform the movement again.
  • Perform 20 repetitions with each leg.

DONKEY KICK

  • Place your knees and palms on the floor.
  • Raise one leg behind you, keeping your knee bent at a 90-degree angle, until the sole of your foot is facing the ceiling.
  • Go down and repeat.
  • Perform 15 repetitions, then reverse the position of your legs.

LATERAL LUNGE

  • Stand with your feet together.
  • Keeping your right leg straight and toes pointed forward, do a left lunge, lowering your hips until your left thigh is parallel to the floor.
  • Lower your hips and bring the dumbbells one on each side of your left calf.
  • Return to the center.
  • Do a back squat, bringing your left leg back.
  • Lower the dumbbells so that one is on each side of your right calf.
  • Go back to the starting position.
  • Do 15 repetitions with each leg.

PLANK WITH LEG RAISE

  • Get into a plank position leaning on your forearms, with your elbows parallel to your shoulders and your toes curled underneath you.
  • Your body should form a straight line.
  • Contract your abdomen and raise your right leg about 25 cm.
  • Balance the weight of your body on your forearms and the leg that is supported. Hold the position for a moment.
  • Change the position of your legs and perform the movement on the opposite side.
  • Do 10 repetitions per side.

Side squats

  • Standing with your feet wider than shoulder-width apart, shift your hips to the left and down by bending your left knee and keeping your right leg straight.
  • Your feet should be straight and flat on the floor.
  • Push with your left hip, returning to the starting position.
  • Alternate sides and repeat for the indicated number of repetitions.
  • Do 10 to 12 repetitions on each side.

Plié squats

  • Stand with your back straight and with space between your feet.
  • Feet should be placed wider than shoulders.
  • Bring each hand together in front of your chest.
  • This can help you maintain balance.
  • Squat down to floor level.
  • Do 15 repetitions.

Lunges

  • Stand with your feet shoulder-width apart.
  • Step forward with your left leg.
  • Crouch down until your right leg almost touches the ground.
  • Hold the position for a few moments and return to the starting position.
  • Do it again with the other leg.
  • Do 15 repetitions with each leg.