Exercises For The Outer And Inner Thighs To Have Slim And Firm Legs

| May 29, 2022 | Bodybuilding and Fitness Nutrition | No Comments

In everyday life, we do not pay any attention to the inner thighs, and most of the time these exercises are neglected.

So, even in super skinny people, this part of the body can be the most problematic area. To get rid of fat and firm your inner and outer thighs, you should do regular exercises.

These exercises will help you shape both the outer and inner thighs, especially if you follow a healthy eating plan and continue with a vigorous cardio routine.

These are the exercises:

BUTTOCK BRIDGE

  • Lie on your back with your knees bent and your feet flat on the floor.
  • Lift your hips off the ground so your body forms a straight line from your shoulders to your knees.
  • Pause when you’re in that position, then slowly lower your body back to the ground.
  • Do 2 sets of 12 seconds.

RESISTANCE BAND HYDRANTS

  • Stand up and place the resistance band above your knees.
  • Get on all fours, with your knees below your hips and your hands below your shoulders. Keep your back and neck straight and look straight ahead.
  • Keeping your knee bent, lift your right leg out to the side until your thigh is parallel to the ground. Hold the position for a few moments and lower your leg back to the starting position.
  • When you finish, repeat the exercise on the opposite side.
  • Do 12 reps on each side.

WALL SQUAT

  • Start by standing about two feet from a wall with your back against it.
  • Slide your back down the wall until your hips and knees bend at a 90-degree angle.
  • Keep your shoulders, upper back, and back of your head against the wall.
  • Both feet should be flat on the ground with your weight evenly distributed.
  • Hold the position for the required time.
  • Repetitions: 2 series of 15 seconds.

CLAMSHELL WITH MINI BAND

  • Loop a mini resistance band above your knees.
  • Lie on your right side with your arm extended along with the mat and your head relaxed on your arm. Bend both knees and bring them slightly forward to align your feet with your buttocks, making sure your hips are stacked and you keep a small space between your waist and the ground. This is the initial position.
  • Inhale.
  • Exhale. Keeping your feet together, engage your right glute to drive your right knee toward the ceiling, making sure to maintain the distance between your waist and the floor.
  • Inhale. Lower your right knee to return to the starting position.
  • Complete 10 reps on the same side before completing the remaining reps on the other side.

SIDE SQUATS

  • Stand slightly wider than shoulder-width apart and clasp your hands at chest height.
  • From that position, without moving your feet, lean as far as you can to one side.
  • Return to the starting position and repeat on the other side. That’s a repeat.
  • Do 12 to 15 repetitions.

LATERAL WALKING WITH A RESISTANCE BAND

Exercises for the outer and inner thighs to have slim and firm legs

  • With a resistance band wrapped around your lower thighs, place both feet on the ground hip-width apart, making sure your knees remain in line with your toes. Looking straight ahead, bend at the hips and knees, making sure the knees are in line with the toes. Continue bending your knees until your upper legs are parallel to the ground. Make sure your back stays at a 45-90 degree angle to your hips. This is the initial position.
  • Inhale.
  • Exhale. Keeping a squat position with your right foot on the floor, step your left foot out so your feet are slightly shoulder-width apart.
  • Inhale. Keeping the squat position and with your left foot on the floor, step your right foot inward to return to the starting position.
  • Complete 10 reps on the same side before completing the remaining reps on the other side.