THE 10 BEST EXERCISES FOR THE INNER THIGHS

| September 12, 2023 | Bodybuilding and Fitness Nutrition | No Comments

The inner thighs can be a challenging area to tone and strengthen, but with the right exercises, you can achieve impressive results. In this article, we will explore the top 10 exercises specifically designed to target and sculpt the inner thighs.

These exercises have been carefully selected based on their effectiveness and ability to engage the inner thigh muscles. Whether you’re looking to slim down, improve muscle definition, or enhance your overall lower body strength, these exercises will provide you with a comprehensive workout for your inner thighs.

Get ready to discover the best exercises that will help you achieve toned and sculpted inner thighs like never before.

Jumping jacks

  • Stand with your feet together and hands at your sides.
  • In one movement, she jumps her feet to the side and raises her arms above her head.
  • Immediately reverse that movement by jumping back to the starting position.
  • Do 30 repetitions.

Side lunges

  • Stand with your feet and knees together.
  • If it’s comfortable for you, hold a pair of dumbbells.
  • Take a big step with your right foot to the right side.
  • Slowly lunge toward the ground, without extending your right knee beyond your toes and keeping your left leg relatively straight.
  • Now, push with your right foot to return to the standing position.
  • Repeat the same process with the other side.
  • Complete 3 sets of 12 repetitions.

Reverse Lunge

  • Stand with your feet shoulder-width apart and your arms at your sides.
  • Putting your weight on your right foot, step back and pivot with your left foot – almost as if you were bowing – allowing your arms to be placed in front of you in a comfortable position. Make sure your chest stays straight.
  • Begin to stretch your right leg, pushing up through the heel and returning your left foot to the starting position.
  • Do 10 repetitions on each side.

Vertical Frog jumps

  • You have to stand with your arms facing the ground.
  • Next, squat down, keeping your torso upright and your head raised. This will be your starting position.
  • Next, you have to jump up as much as you can.
  • When your feet come into contact with the ground, you have to absorb the impact with your legs. And then jump again.
  • Perform between 10 and 15 jumps.

Sumo Squats

  • Stand with your feet a little wider than hip-width apart and turn your feet outward.
  • Keep your hands together in front of your chest, push your hips down and back into a squat.
  • The weight should fall on the heels and the toes should be able to move freely. Make sure to keep your chest up and your back straight.
  • Return to standing position and repeat.
  • Do 10 repetitions.

Dumbbell Lunge

  • With a dumbbell in each hand, take a long stride back with one leg.
  • Firmly plant your heel down and lower yourself until your back knee touches the ground.
  • Push with your front leg to go back up and repeat with the other side.
  • Complete 12 repetitions with each leg.

Clamshells

  • Lie on your right side with your arm extended along the mat and your head relaxed on your arm. Bend both knees and bring them forward slightly to align your feet with your buttocks, making sure your hips are stacked and that you maintain a small space between your waist and the floor. This is the initial position.
  • Inhale.
  • Exhale. Keeping your feet together, engage your right glute to raise your right knee toward the ceiling, making sure to maintain 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.

Dumbbell Deadlifts

  • Hold a dumbbell in each hand.
  • Bend your waist and flex your knees a little, letting the dumbbells carry close to the ground.
  • Go up to the starting position. That’s a repeat.
  • Try to do between 10 and 15 repetitions.

Frog kicks

  • Lie on your back, extend your legs and bring your heels together.
  • Next, he brings his legs towards his belly, without separating his heels. Then do the reverse movement to the starting position. That’s a repeat.
  • Perform 20 repetitions.

One-leg glute bridges

  • Perform single-leg glute bridges by lying on your back with your palms facing down at your sides.
  • Extend one leg, squeeze your glutes and push with the other leg.
  • Keep your upper back in contact with the ground, raise your hips until your extended leg forms a straight line with your back.
  • Repetitions: 12 to 20 repetitions with each leg.